How to EXERCISE THE right WAY for YOU
Everything about building a healthy habit is personal, whether it’s when, where or how you move. If you’re avoiding ‘the dreadmill’ or skipping your weekly spin class, chances are you’ve not found the activity that’s right for you, writes Isabel Mahon
If you’re determined for this to be the year that you join the 76% of Vitality members who exercise regularly1, you might be wondering how to form a routine you can actually stick to and enjoy.
If you’re not someone who frequently works out, getting fit sounds seriously intimidating, but taking small steps — perhaps literally! — to build regular movement into your life is doable for almost everyone.
Remember, exercise is supposed to make you feel energised, not drained. If you’re calling the treadmill ‘the dreadmill’ and spending all day in activewear without actually making it to that weights class you had pencilled in, you probably haven’t found the right activity for you.
Even the most dedicated runner, cyclist or gym bunny has the odd off day — but almost everyone says they feel better, physically and mentally, after exercise.
Finding the time and motivation, though, isn’t easy — but we’re here to help you build sustainable, healthy habits.
of Vitality members exercise regularly
Identify your goals
Everyone loves a bit of goal setting, whether those goals exist silently in your head, publicly on social media or privately in a pretty notebook you bought for the very purpose during the obligatory new year stationery haul.
And Vitality’s Head of Exercise and Physical Activity Jonny Kibble says that defining specific goals can provide great focus — as long as you’re not setting yourself up for failure by being unrealistic.
“It’s about focusing on what you can do right now rather than on a lofty goal like running a marathon or exercising every single day,” he says. “It’s important to have some kind of end goal to strive for, but where a lot of people fall short is choosing a goal they really want but might not have time for, depending on their life stage.”
In fact, time is the number one reason inactive Vitality members give for not being as active as they would like, with 45% saying they’re too busy to exercise, and many others citing caring responsibilities as barriers2. Similarly, new Vitality research has shown that women’s work-life balance struggles are hampering their ability to get active, with 49% – particularly amongst those between the ages of 20 and 39, and women with families – reporting time constraints and work schedules as the primary barrier for exercise3.
Remember, though, that even people who exercise multiple times a week often have busy lives too, they’ve just found a clever way to make it a non-negotiable. Self-care isn’t selfish!
Perhaps initially it’s a case of increasing your step count by an average of 1,000 a week, making a monthly date to parkwalk at your local parkrun with the family in tow or cycling to work once a week. When you hit those first realistic goals, you’ll feel motivated for more.
Don’t obsess over facts and figures: the best time of day to work out, or number of minutes you should spend doing it, depends on you personally. “The goal is to choose a time that’s sustainable for you and fits within your life, considering your work schedule, family life, and personal preferences,” advises Kibble. “While science can provide guidance, maintaining a routine long-term is what truly yields results.”
It’s also worth considering your why: you know you want to be more active, but is it because you’re looking to build strength, improve endurance, manage stress or simply feel fitter? Once you’ve figured that out, it will help you narrow down your options and form a realistic plan.
In fact, time is the number one reason inactive Vitality members give for not being as active as they would like, with 45% saying they’re too busy to exercise, and many others citing caring responsibilities as barriers2. Similarly, new Vitality research has shown that women’s work-life balance struggles are hampering their ability to get active, with 49% – particularly amongst those between the ages of 20 and 39, and women with families – reporting time constraints and work schedules as the primary barrier for exercise3.
Remember, though, that even people who exercise multiple times a week often have busy lives too, they’ve just found a clever way to make it a non-negotiable. Self-care isn’t selfish!
Perhaps initially it’s a case of increasing your step count by an average of 1,000 a week, making a monthly date to parkwalk at your local parkrun with the family in tow or cycling to work once a week. When you hit those first realistic goals, you’ll feel motivated for more.
Don’t obsess over facts and figures: the best time of day to work out, or number of minutes you should spend doing it, depends on you personally. “The goal is to choose a time that’s sustainable for you and fits within your life, considering your work schedule, family life, and personal preferences,” advises Kibble. “While science can provide guidance, maintaining a routine long-term is what truly yields results.”
It’s also worth considering your why: you know you want to be more active, but is it because you’re looking to build strength, improve endurance, manage stress or simply feel fitter? Once you’ve figured that out, it will help you narrow down your options and form a realistic plan.
think about what you enjoy
If you’ve made hating exercise part of your personality, it can be hard to see past this. But there is a form of movement for everyone. Instead of deciding which you hate less, walking or lifting weights or dancing, think about the different contexts you could do them in that align with your interests and personality.
If you’re a nature lover, it’s a no-brainer to do something outside. If you love your tech, investing in a Peloton could be a great move. If you’re a homebody or identify with the 16% of Vitality members4 intimidated by exercising in public, trying an at-home workout through the Fiit app could be just the thing, while more extroverted types might benefit from joining a gym or class.
Try before you buy
Don’t feel pressured to commit to one thing immediately; think of the first few months as an experimentation phase. Try a variety of activities, either through trial memberships at gyms like Virgin Active, PureGym and Nuffield, online classes, or free community events like parkrun.
Many people are surprised by how much they enjoy workouts they initially felt uncertain about. On average, it takes about 10 weeks to form a habit, so give new things a chance but don’t be afraid to move on if your gut tells you that padel or Crossfit isn’t for you!
Kibble says that mixing and matching actually has fitness benefits too. “People who are runners or cyclists, for example, may find it difficult to stick to their routines during winter,” he says. “Cross-training — doing different styles of exercise — can benefit primary activities. For instance, strength training can improve running performance, even if running is your main focus."
“It’s valuable to mix and match activities to support overall health, motivation, and progress”
4Vitality research from disengaged member base, 2024
As a Vitality member, you could get up to 50% off a membership at Nuffield Health Fitness & Wellbeing Centres, selected Virgin Active gyms or PureGym with a qualifying health or life insurance plan.
Plus, between 1 January and 28 February 2025 (inclusive), there's no joining fee.
Terms and conditions apply.
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1 Vitality research from disengaged member base, 2024
2 Vitality research from disengaged member base, 2024
3Vitality Women in Sport research, 2024
