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Individual motivation — or the lack of it — is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. Segar suggests being realistic. How can I benefit today? How do I feel when I move? How do I feel after I move?

Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. Try to combine physical activity with something else. Try to make physical activity hit as many meaningful targets as you can. When you take up running, it can be tiring just getting out of the door — where are your shoes?

Your water bottle? What route are you going to take? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you? It might be a question of priorities, says Sniehotta. There needs to be some form of aerobic exercise, too, and we would also recommend people start adding balance challenges because our balance is affected as we get older. If you have caring responsibilities, Roberts says you can do a lot within a small area at home.

Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout. We are often told that housework and gardening can contribute to our weekly exercise targets, but is it that simple? The key thing is to be sensible.


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If you were planning on doing a high-intensity workout, you would take the pace down, but sometimes just moving can make you feel better. You might want to do the same number of sessions but make them shorter, or do fewer.

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Clearly, how quickly you start exercising again depends on the type of injury, and you should seek advice from your doctor. After a caesarean section, getting back to exercise will be slower, while pregnancy-related back injuries and problems with abdominal muscles all affect how soon you can get back to training, and may require physiotherapy. Relax, take care of yourself and take care of your baby. Running two or three times a week for minutes each time has improved my fitness hugely and made it easier to fit in.