January resolutions: Get off the couch, get moving

Don’t lose your way: Tips to get going – and stay going – all the way into spring

Try to get your exercise done early – it stops the excuses which often appear later in the day. Photograph: Ben Birchall/PA Wire

Try to get your exercise done early – it stops the excuses which often appear later in the day. Photograph: Ben Birchall/PA Wire

 

Even with the best intentions we can all struggle to stay committed to our new year fitness resolutions. By this third week of January, many of us are feeling guilty about our lack of progress. The initial enthusiasm may be waning and we risk falling back into old habits.

Stop feeling guilty about missing training sessions or your high targets and instead make some simple changes for the rest of the month and avoid ending up back on the couch.

Focus on weekly goals

Make a realistic plan

Hold back on intensity

Build up gradually

Measure success in minutes

Focus on enjoyment

Choose to enjoy exercise and change your attitude to a positive one. Exercise and movement is something you are lucky enough to be able to do, not something you have to do.

Do it for someone else

Offer to walk someone’s dog, agree to accompany a beginner on their training session, set up a lunchtime walking group at work or agree to meet a friend for a run.

When you are accountable to someone else, you make more of an effort. You just do it and waste less time procrastinating and inventing excuses.

Go out early

You are starting your day as a success and can avoid looking at the weather all day, putting off your exercise and inventing excuses.

The year is long

Train yourself this month to just get up and get out and leave the excuses at home. There is plenty of time later in the year to build on your fitness. Start small and start simple but just get started this January.

Mary Jennings is founder and running coach with ForgetTheGym.ie. Mary trains beginners and marathoners and everyone in between to enjoy running and stay injury free. Mary is also the creator of the Irish Times Get Running programmes.

The Irish Times Logo
Commenting on The Irish Times has changed. To comment you must now be an Irish Times subscriber.
SUBSCRIBE
GO BACK
Error Image
The account details entered are not currently associated with an Irish Times subscription. Please subscribe to sign in to comment.
Comment Sign In

Forgot password?
The Irish Times Logo
Thank you
You should receive instructions for resetting your password. When you have reset your password, you can Sign In.
The Irish Times Logo
Please choose a screen name. This name will appear beside any comments you post. Your screen name should follow the standards set out in our community standards.
Screen Name Selection

Hello

Please choose a screen name. This name will appear beside any comments you post. Your screen name should follow the standards set out in our community standards.

The Irish Times Logo
Commenting on The Irish Times has changed. To comment you must now be an Irish Times subscriber.
SUBSCRIBE
Forgot Password
Please enter your email address so we can send you a link to reset your password.

Sign In

Your Comments
We reserve the right to remove any content at any time from this Community, including without limitation if it violates the Community Standards. We ask that you report content that you in good faith believe violates the above rules by clicking the Flag link next to the offending comment or by filling out this form. New comments are only accepted for 3 days from the date of publication.