18 tips

  1. make movement part of your daily routine

    don’t just rely on one daily workout and then be sedentary for the rest of the day

    move throughout the day, gently and in micro-doses

  2. try a ‘sixty second shake’

    stand up whenever you feel stiff or lethargic and shake your body, arms and legs for 60 seconds

  3. walk for 5 mins every hour

  4. to produce the maximum benefit, exercise needs to be regular and aerobic

    it should involve the steady and rhythmic use of the large major muscle groups, so that heart rate and breathing increase significantly

  5. make it fun, choose something you enjoy

  6. talk to experts

  7. have a mentor / buddy or be a mentor / buddy

  8. lose the ego, be prepared to learn and accept you have good days and bad days

  9. ignore the negative voice in your head

  10. no pain no gain is a mistaken belief

  11. if it hurts you are either doing too much or doing it wrong

  12. build a solid cardio base

  13. listen to your body, avoid overtraining

  14. mix it up, teach your body to adapt

  15. listen to your heart, know when you are exercising aerobically or anaerobically

  16. get kitted out but avoid all the gear no idea

  17. set realistic goals

  18. hydrate and nourish your body