Everyday movement: find a place for it

Sometimes, starting again begins with finding the time. Before filling your calendar with workouts, take a look at what your week actually looks like.

Choose a specific time

Add a place and a time to “I am going to move more.” For example: “On Tuesday after work, I will go for a walk around the neighbourhood.” Choose a time that could fit into your current routine.

This is not a training plan. Think of it as a scheduling experiment: find out whether the time works for you.

Start with something you enjoy

Walking, the gym, dancing, cycling or playing sport with others: you do not have to choose something because everyone else does it. Think about the last time movement felt good. The setting and the company can matter just as much as the activity itself.

If you are considering personalised training, agree on your starting workload and exercises with your trainer.

Get the simple things ready

• Keep what you will need within reach.
• Allow time for travelling and changing, too.
• Put the session in your calendar.
• If the original time does not work, choose another.

A quick look back each week

You do not need to turn everything into a number. Note which sessions fitted easily, which were difficult and what you would change the following week. Discovering that afternoons suit you better than mornings is useful information, too.

The aim of this first step is to find a workable place for movement in your own week. You can build the rest of your plan from there.

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