Life isn’t always easy, and hard times crop up in the form of illness, workload stress, poor mental health, and other issues. We all know exercise is good for us, but do we really get it? Regular exercise improves our mood, reduces stress, builds confidence, strengthens our body, combats chronic pain, and so much more.

We need to start thinking of exercise as training. When life throws a punch, you want your body fighting fit to serve you best. Your body is an incredible tool – it’s time to look after it.

endless benefits

Exercise improves just about every aspect of your life:

Strength and performance at work
Better stamina
Strengthening your joints and preventing injury
Improved heart health
Lower blood pressure
Reduced stress, anxiety and depression

Better mood
Fat loss and muscle gain
Increased energy levels
Better sleep
Stronger bones
Prevents age-related muscle loss
Builds self-confidence
Builds endurance – you won’t feel as drained after work
Staying active with your family

do it your way

Exercise isn’t just for ripped blokes in tiny shorts taking mirror selfies. If gyms aren’t your thing, it’s not a big deal. Exercise can be Tuesday night football with a pint after; taking the dog out and having a go at Couch to 5K; maybe finding a spot in the lounge to do press-ups once the kids are in bed. Whatever you do, just get your heart beating, and your breathing fast.

no excuses! (but you'll probably try to find some)

Too Tired

“I’m knackered after work, there’s no chance.”

Regular exercise gives you more energy and improves the quality of your sleep. If you can overcome the challenge at the start, you’ll have more energy for daily life.

Can't afford it

“Gym memberships are too much money and I don’t have any of the kit.”

Remember, when our health goes, we’d give all the money we have to get it back. You don’t need a gym – if you can move, you can exercise.

aches & pains

“My back is killing me at work as it is.”

With a little research into your specific issue, you might find that targeted exercise, strength training and posture improvement could reduce and prevent aches and pains.

Can't relate

“I’m just a normal bloke, I don’t need all that.”

Exercise isn’t all about looking good in the mirror (though that part makes you feel good too). It’s about making work easier, being active with your family, and improving overall health.

There’s always excuses not to exercise, and it might be helpful to ask yourself why you’re making them. Are you scared of failing? Don’t want to seem vain? Would you normally make fun of people who exercise? Challenge those ideas. They’re old news!

Steps for success

Building a new habit isn’t easy, it takes energy and a little dedication. Follow these steps to make your new habit stick.

Start small – you don’t need to commit to hours and hours, introduce 10 minutes to start with and go from there.
Make it fun – you’re much more likely to stick with it.
Small goals – give yourself the satisfaction of reaching mini goals to spur yourself on.
No expectations – if you have weight loss, mental clarity, or any other long-term goal in mind, try not to worry about that to start with. For now, you’re just building the habit.
Don’t suffer – if it’s making your aches and pains worse, stop. Find something different that works for you.
Rope your mates in – nothing is as hard when you’re doing it with mates! If you can’t exercise with them, why not set up a friendly competition?
Don’t be too perfect – missed a day? It’s ok! Missed a week? Fine. What matters is that you keep trying again.