The Guardian: An all-out fitness campaign often seems like a good idea at the start of the year. But lifestyle overhauls are usually destined to fail, simply because they’re unrealistic. By taking your time and finding exercise routines you actually enjoy, you’re more likely to develop healthy habits you can stick with. We asked fitness experts for the one tip they would give someone who wanted to get fit – or fitter – in 2023. This is what they told us.
Start with tiny changes
If you try to copy the fitness routine of an Olympic athlete, you’ll struggle to keep it up. Make small tweaks to your day instead, such as adding in a set of squats before you get in the shower, doubling up on dog walks or doing 10 jumping jacks every time you go to the bathroom. You can even use a kitchen worktop to do a few press-ups while you’re waiting for the kettle to boil. Jay Unwin, mental and physical fitness consultant.
Live by the 80/20 rule
Try sticking to nutritious, whole foods 80% of the time and incorporate your favourite treats into the remaining 20% of your diet. Francesca Lancaster, nutritionist.
Take advantage of your environment
Whether it’s the beach, the forest or your local park, your surroundings provide plenty of natural training equipment. You can run up skate pipes, find logs to use as weights, use steps for elevated lunges or use a bike rack for triceps dips. Lori-Louise Boyton, personal trainer.
Rub your palms together vigorously before getting out of bed
It might sound strange but doing this for a minute or two each morning increases energy levels, helping us to perform with more efficiency. It’s a good starting point for anyone who is feeling stiff or struggling with mobility. Miranda McCarthy, accessible yoga specialist.
Take a free exercise class
You don’t have to spend a fortune to find a new hobby, and plenty of places (for example, Zumba classes) offer free trials. As a plus-sized dance fitness instructor, I understand it can be a struggle for some people to kickstart their plans. By remaining open-minded and trying lots of different classes, you’ll find something you enjoy and be more likely to stick to it. Kat Henry, dance teacher.
Have dinner for breakfast
Many people don’t get enough protein in the morning, which affects their energy for exercising, as well as their food choices throughout the day. The more tired you feel, the more likely you are to reach for that chocolate bar for an instant hit. Try having roast chicken, potatoes and spinach for breakfast, or fresh salmon, eggs and green vegetables. It will set you up better for the day. Thalia Pellegrini, nutritional therapist.