 |
Happy New Year!
At this time of year, many people start thinking about how they want to feel — more energetic, stronger, more confident and healthier. If that is you, you are already on the right path. You do not need a perfect routine or unlimited free time. You simply need a way to make movement fit into the life you already live.
Every person has responsibilities — work, family, stress, shifting schedules. Those realities are not obstacles; they are simply the environment your fitness routine must live in. For many people, it is not just time that may hold them back. Pain, past injuries, or fear of making things worse may also be factors. You will want these to be considered in your exercise program.
Some people love the “fresh-start” feeling of jumping straight into a new routine. Others prefer to ease in slowly, letting new habits take shape over time. Both approaches are valid — what matters is choosing the path that feels right for you. If you would like to fit exercise into your life gradually, this article will walk you through simple, realistic ways to begin.
The Fit-to-You Check-In
Take a moment to reflect:
| 1. When during the day (or which days) work best for you to exercise? 2. How much time can you realistically protect each week? 3. What kinds of activity do you enjoy or feel comfortable doing? 4. Is pain, past injury, or fear of movement affecting your choices? Your answers are uniquely yours — and they matter. |
What a “Fitting” Plan Might Look Like
There is no single correct structure. And, sometimes, it may vary depending on what is going on in your life and what is happening on different days. Looking at your schedule a week (or a few days) in advance will let you see the best days and times in that week to exercise.
Here are examples of plans that many people find sustainable:
| Walking, jogging, running or dancing (aerobic activities): a little bit every day or over 3 to 4 days per week. (Research tells us to aim for 75 to 150 minutes per week: remember, it is ok to start where you are and gradually add on more time)
Designated workout days/times – Muscle strengthening sessions that you protect like appointments (Research tells us to aim for 2 or 3 sessions per week. Start with 1 session and gradually add on more sessions (or part sessions) Home-based movement – Exercise you can do at home using bodyweight, bands, dumbbells and/or online video (less traveling time required as your gym is right at home!). Gym-based routine –Perhaps working out at the gym “fits” your routine or interests such as the variety of equipment and classes. (Perhaps it may “fit” to do a few errands before or after your workout). Buddy approach – Walking or training with a friend to add accountability and enjoyment. Solo style – Headphones on, your own pace, no pressure. (Or a combination of both!). |
Book an appointment for a plan that fits you.
When Pain or Fear Is in the Way
If discomfort or uncertainty is stopping you from moving,
a physiotherapist can be an important ally. A physiotherapist can:
| • Assess what is contributing to your pain • Clarify which movements are safe for your body • Create a gradual, confidence-building plan • Reduce fear by helping you move without flare-ups • Guide you throughout your exercise journey |
Support often turns “I can’t exercise” into “I finally know how to start.”
Rules for Lasting Progress
| • If you miss a day, simply return the next time you can. • On busy weeks, a shorter session is still a success. |
If your exercise program is interrupted for a while: use the same strategy that “fits you” to get back to it. Look at progress in weeks, not perfect days.
Your Invitation This Week
Decide on an exercise approach that fits your schedule and feels manageable for your time and fitness goals — and try it.
Fitness is not about forcing your life to change.
It is about building a routine that respects the life you already have.