According to one study, people who follow a regular fitness routine are 42% less likely to have trouble falling asleep. Here’s how to make sure a routine sticks.
Have you ever noticed that you tend to sleep better when you’re more comfortable with your fitness routine?
A new long-term study published in the journal BMJ Open has found that regular physical activity twice a week or more significantly reduces the risk of insomnia.
Do you like the idea of improving your sleep through regular exercise?
Everyone’s fitness journey is different, so there’s no one-size-fits-all approach to exercise. But here are some simple tips to help you get into a regular routine…
Set short term goals
While long-term goals can help guide you toward a healthier lifestyle, focusing on distant outcomes can hurt your motivation if they seem unattainable.
“Setting short-term goals can act as a springboard to help you reach your goal,” suggests Olly Banks, personal trainer at Fitness First . “Whether it’s something as simple as showing up to a set number of workouts a week, or simply staying consistent with your diet, short-term goals help you take positive steps towards a bigger vision.”
Martyn Oakey, Head of Fitness at Everlast Gyms , part of Sports Direct , stresses the importance of setting achievable goals.
“It’s good to be ambitious, and we all want to start the way we want to go on, but the worst thing you can do is set yourself too ambitious a goal,” says Martyn Oakey. “Set yourself a fitness goal that is achievable, one that you can achieve and that will motivate you.”
If goals don’t fit with your lifestyle and what you enjoy, motivation can quickly fade. By being realistic from the start, you’ll be more likely to stick with your efforts.
Training with a friend
Penny Weston, fitness and wellbeing expert and director of Moddershall Oaks Country Spa Retreat , says: “It’s essential that exercise is fun and regular – for many people, fitting it into their social life is the best way to achieve this.
“Often we subconsciously look for an excuse not to exercise and find plenty of other things to do instead, but if you know you’ve scheduled it with a friend, you’re more likely to go because you don’t want to disappoint them.”
A little extra competition with a friend can also “make you work a little harder,” Weston notes: “I know if I’m running with a friend who can run farther and faster than me, I’m going to push myself to make sure I can keep up. The great thing about training with someone is that you’re there to inspire and support each other.
Gavin Cowper, fitness expert and owner of Exersci , adds: “Having a workout buddy motivates, supports and encourages you, helping you stick to your goals. Plan regular workouts together or join a class or fitness club to meet like-minded people.
Diversify your training program
To avoid getting bored and hitting a plateau in your fitness journey, try mixing up your workouts with different cardio, strength, and flexibility exercises, or check out new fitness classes and clubs in your area.
Oakey adds: “There are hundreds of online workout trends that can transform your current workouts into something new and exciting.
“If you’re not entirely sure, consult a personal trainer to find out if the trend is truly beneficial, and to get advice on technique and incorporating the trend into your current training program in a way that avoids injury.
