This page is part of Live Better Health Coaching. Find out about Live Better by clicking here.
Before you start…
Make sure you have a pen and paper handy. You will be asked to complete simple, written tasks as you go along.
Allow time to work through the whole topic, preferably without distractions – 30 minutes should be plenty.
Watch the video
For your convenience, you can watch a short video covering the topic below.
The Problem
Here are the main problems you will try to solve this week.
- Which of these problems ring true with you or not?
- How regularly do you complete deliberate exercise in a week?
- How much time do you spend sitting in an average day?
A Solution
Here is an overall solution for the problems you face. Make sure you understand the general idea of how you are going to solve things.
- List how this possible solution may or may not work for you.
- List activities and exercises that you enjoy doing.
Your Action
Here is the detailed Action Plan you can follow, like a recipe, to solve the problem.
- Re-write Your Action above, but customising it to your personal situation.
- List the barriers to you successfully completing Your Action this week (eg – what events, situations, people etc could get in your way?)
- List the ways that Your Action can be made easier to achieve this week (eg – what tools, tactics, people etc can help you overcome your barriers?)
Now do it
Now you have your Action Plan in place for the coming week, make sure you actually do it! Don’t let yourself get distracted or nudged off course.
If you complete the Homework Form to log Your Action, you will receive reminders throughout the week to help you stay on track.
Remember, you are worth the effort you will put into this…
Tools to help
Homework Form – if you complete this online you will receive reminders to help you throughout the week.
Review Form – complete your review online before you attend the Review Coaching Session so you are prepared for the session.
Continue your food and exercise diary – these will form a valuable source of data for you as you progress.
Frequently Asked Questions
What is the best exercise for me?
The exercise you enjoy! If you enjoy something you are much more likely to do it lots, reaping the physical and emotional benefits of moving more. And that is a win:win as far as we are concerned.
We could get all geeky and talk about strength, fitness, mobility, strength (this one is important for us all). And ideally, a mix of strength, fitness and mobility/ flexibility is great. However, if a regular exercise routine is new to you, start small and pick something you enjoy. You can always review and increase the number of weekly sessions and type of exercise as your fitness and confidence increase.
Remember, doing something is better than doing nothing.
Do I have to go to a gym?
The short answer is no. Unless you want to.
Gyms are designed to help you get fitter and stronger efficiently. A gym has all the equipment needed to get stronger and many offer different classes and coaching support. They aren’t for everyone and that is fine. There are many other forms of exercise that are great for your strength and fitness and don’t involve going near a gym.
For example, we run Get Moving Exercise classes for a range of abilities. Check these out here.
How can I exercise with a broken toe/ at my age/ when I never have?
From time to time we all experience things that can hinder our ability to exercise or be more active. Injuries, painful joints or muscles, stiffness, illness can slow us down.
There is no such thing as too small a dose and so it doesn’t matter who we are, how old we are, how much exercise we have done before, we can all benefit from deliberate exercise.
There are a couple of golden rules we use as a guide when it comes to exercise:
- Start small and build up gradually – remember, build up your strength and fitness one step at a time.
- Use it or lose it – smaller movements to avoid pain is beneficial for painful joints. Not moving at all means joints get stiffer and therefore even more painful.
- The second time is always better – the first time we try something can feel daunting, or just hard work. The second time we try it we know a bit more of what to expect, have some expereince of how it feels, understand the technique more and so, it is better!