1 Make small changes
Making small changes over a longer period of time is the best way to go. Don’t forget that it can take time adjusting from one lifestyle change to another. Make one small change at a time and once you have created a new habit, change something else. Don’t try a complete overhaul of your life as this will likely lead to failure.
For example, if you’re first starting out exercising, try working out for about 15 minutes, then overtime, slowly increase it to 25 minutes, and so on.
2 Try something new to get you active – or rediscover an old passion.
Did you play football or netball when you were younger? This is a great way to get back into and stay in shape - exercise doesn’t have to take place in a gym. Another option would be to try something new… for example, attend a zumba class or try your hand at martial arts – this is a great way to meet like-minded people.
3 Get the family involved
Get creative and think of activities that will keep your family members moving. Playing together in a park or visiting a children's museum will keep you moving and away from the temptation to eat. Plan family walks at weekends or long cycles on Sunday.
4 Find a training buddy – or join a club/group.
Surround yourself with people who are trying to achieve a similar objective. This will allow you to share ideas, motivate and encourage each other to work harder and will lead to you adhering to a programme for longer giving you better results.
5 Sign Up to an event
Challenge yourself and sign up to a 5k or a 10k. Find something for you to focus your training on and it will encourage you to stick to your plan and push harder during your workouts.
6 Take the stairs
At work? Then stretch your legs at the office and use the stairs – forget the lift. If you need a harder workout, try taking them two at a time. Running or walking up and down the stairs in your house or apartment building can be a great high intensity cardio and leg workout.
7 Listen to music
When exercising, music can help block out that little voice in your head telling you to stop, so it’s a great motivational tool that will allow you to push a bit harder than normal (overtime, giving you greater results). Download some of your favourite upbeat songs and get them onto your iPod – plug your earphones in and away you go!
8 Walk more
Walking is one of the easiest and safest exercises around. Most doctors recommend that you participate in a brisk walk for at least 30 minutes each day. If 30 minutes seems too long try breaking it down into three 10 minute sessions. Perhaps 10 minutes before work, 10 minutes on your lunch break and 10 minutes after work. For the average person, a brisk one-hour walk can burn 300 to 400 calories.
9 Working around the house
One of the simplest ways to stay active is to accomplish your household tasks. Cleaning, clearing out the garage or working in your garden are all ways that you can stay active. Did you know that dusting, cleaning and moving laundry can burn up to 400 calories per hour?
10 Set SMART Goals
If you want to get somewhere, you have to know where you’re going. It’s no different when you want to lose weight or get fit. You need to set a goal to make sure you’re heading in the right direction. However, make it a SMART goal, which stands for Specific, Measurable, Achievable, Realistic and Time (i.e. set a deadline for your goal).
For example – “I am going to walk to work more often”, instead write down “I am going to walk briskly to work 3 times per week – Monday, Wednesday and Friday.”
11 Keep a training diary / log
This is one of the simplest yet most effective things you can do to increase your chances of achieving your training goals. Putting dates on paper will make you less likely to skip sessions. Tracking how much you exercise by using an exercise log / diary can help you determine approximately how many calories you're burning each day and how much exercise you really are getting.
12 Get some sleep
Your body is best at making physical repairs about 10pm to 2am, so get to bed nice and early and give your body the time it needs to make the necessary repairs. A good night’s sleep will also help increase your energy levels the next day.