Getting back into exercise gently: how to get organised

Before you start: take stock

Before you lace up your trainers, take five minutes to take stock:

• How long has it been since you last exercised?
• What activity appeals to you: brisk walking, cycling, swimming, dancing, home strength work, yoga?
• How much time can you realistically give it each week?

If you haven't exercised for a long time, are taking medication, are pregnant or have any doubts, ask your doctor or a healthcare professional before starting again. It is also a chance to choose an activity that suits your situation.

Getting back into exercise gently: build up gradually

The most common mistake is trying to make up for lost time in the very first week. You overdo it, you are exhausted, and you give up. The key is to build up gradually:

• start with 2 sessions of 20 to 30 minutes a week;
• choose an intensity at which you can still talk while exercising;
• increase the duration or number of sessions little by little, every two or three weeks;
• start each session with a 5 to 10 minute warm-up and finish with some gentle stretches;
• keep at least one rest day between sessions at first.

Your body needs time to adapt. It is better to finish a session wanting to come back than wanting to quit.

Getting organised when you are short of time

“I don't have time” is the excuse we hear most, and it is often true. So be clever about it:

• Block your sessions in your diary, like an important appointment.
• Choose a fixed slot: early morning, lunchtime or straight after work.
• Pack your bag the night before, with your kit, towel and water bottle.
• Make the most of your journeys: get off one stop early, take the stairs, do small errands on foot or by bike.
• Move for a few minutes every half hour if you work sitting down.

A sample starter week: a 30-minute brisk walk on Tuesday, 20 minutes of gentle strength work at home on Thursday, a bike ride or swim at the weekend.

Staying motivated over time

The motivation of the first few days always fades eventually. What takes over is habit. A few ideas to keep going:

• Set yourself a concrete, achievable goal: walk for 30 minutes without stopping, swim 20 lengths, enter a 5 km run in three months.
• Log your sessions in a notebook or an app: seeing your progress is motivating.
• Exercise with a friend or in a group: you are less likely to cancel.
• Mix up your activities so you don't get bored.
• Go easy on yourself: one missed session doesn't cancel out the others.

Above all, choose an activity you enjoy. It is the only one you will stick with.

The benefits of moving every day

You don't need to be an athlete to enjoy regular physical activity. Moving a little every day helps you feel fitter, sleep better, unwind after a busy day and keep enjoying getting around easily.

A commonly quoted guideline for adults is around 30 minutes of moderate-intensity physical activity at least five days a week, counting everything that gets you moving: walking, cycling, stairs, gardening. It is not a goal to reach in the first week, but a direction to work towards at your own pace.

And remember to limit the time you spend sitting: standing up, walking for a few minutes and stretching all count as moving.

Hydrating and preparing well around your workouts

It is often forgotten, but hydration is part of the session. Drink a glass of water before you start, take a bottle or a shaker filled with water, and sip during and after exercise.

On the food side, avoid exercising straight after a big meal. If your last meal was several hours ago, a small snack an hour before can help. After your session, a meal or snack with some protein (yoghurt, eggs, pulses, a protein shake) fits in naturally.

Finally, give yourself some time: a shower, a few stretches, a gentle leg massage with a cooling lotion. And get enough sleep: rest is part of training.

Food supplements should not replace a varied and balanced diet and a healthy lifestyle.

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