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Sleep Hygiene

Sleep hygiene is the term used to describe good sleep habits to ensure you get a good nights sleep.  Common sleeping problems (like insomnia) are often caused by bad sleeping habits that have been reinforced over decades.

Medications are available which are used to treat insomnia, but these tend to be only effective in the short term. Ongoing use of sleeping pills can cause dependency and don’t induce natural sleep. Therefore developing good sleeping habits, independent of medication would seem to be the best long term solution.

If you have prolonged sleeping difficulties talk to your health professional, they will be able to advise you if you need further sleep assessment to exclude other medical issues such as sleep apnoea.  You will then be referred to the most appropriate specialist for management.

Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping.  Evidence also suggests that these strategies can provide long-term solutions to some sleep difficulties.

Sleep Hygiene Tips

Regulate your Sleep Patterns

Going to bed and getting up at more or less the same time every day will provide your body with some regularity with your sleep patterns. You will find that this strict routine will help set your body clock.

Sleep when Sleepy

Try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed, you will start to worry about why you can’t sleep and end up lying awake.

Get out of Bed if you can’t Sleep

If you haven’t been able to get to sleep after about 20 minutes or more get up and do something calming or boring until you feel sleepy. Then return to bed and try again.

Sit quietly on the couch with the lights off, bright light will tell your brain that it is time to wake up. Read a non stimulating book. Avoid doing anything that is too stimulating or interesting like screen time with a device, as this will wake you up even more.

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Avoid Caffeine and Nicotine

It is best to avoid consuming any caffeine in coffee, tea ,cold drinks, chocolate and some medications because of the stimulating effect of caffeine. Some people don’t have a coffee after 4pm for instance because it the caffeine will interfere with their sleep patterns.

Resist having cigarettes for at least four to six hours before going to bed as the nicotine is also a stimulant and will affect your ability to fall asleep.

Avoid Alcohol

Avoid alcohol for at least four to six hours before going to bed. Many people believe that alcohol is relaxing and helps get to sleep but it actually interrupts the quality of sleep.

Bed is for Sleeping

Do not to use your bed for anything other than sleeping and sex. Your body will associate bed with sleep, if you use your bed to watch television, work on your laptop, pay bills and other things they distract from the real purpose of your bed being for sleep.

Clothing

Choose loose sleepwear, in materials that are cool and soft. It is purely a matter of choice but avoid tight fitting sleepwear that will make you hot and therefore wake up because you are uncomfortable.

Napping

It is best to avoid taking naps during the day to make sure that you are tired at bedtime. If you can’t make it through the day without a nap make sure it is for less than an hour and before 3:00 PM.

Sleep Rituals

You can develop your own rituals of things to remind your body that it is time to sleep some people find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine free tea.

Relaxing Bath or Shower

Have a hot bath or shower as part of your routine. Relaxing in a warm bath, or standing under a warm shower will be refreshing and prepare you for having a good nights sleep.

Checking the Time

Many people who struggle with sleep tend to check the time frequently, this ends up adding more stress if the person can’t sleep. Worrying about whether its late or early, I havn’t been to sleep yet, counting the hours before daylight adds stress. If you have had 5 hours sleep this is what yo will focus on all day, and be tired all day.

You end up feeling very tired and overwhelmed in the morning.

Use a Sleep Diary

Using a sleep diary can be a useful way of making sure you have the right facts about your sleep rather than making assumptions. It is a good idea to only use it for two weeks to get an idea of what is going on because having a sleep diary is about checking and monitoring the amount of time you have been asleep. If you have a smart watch you can monitor it on the watch.

You may fine this blog post on Tracking Sleep helpful.

Once you have an idea about your sleep pattern give yourself a couple of months to implement changes to your sleep habits then monitor yourself again to check out your improvements.

Exercise

Regular exercise is a good idea to help with a good nights sleep. Doing strenuous exercise in the four hours before bedtime morning can be detrimental because of the endorphins released when you exercise. Going for a walk is a great way to start the day feeling refreshed.

Diet and Sleep

A healthy balanced diet will help you to sleep well but timing of your meals is important. Some people find that a very empty stomach my bedtime is distracting so it can be useful to have a light snack. At the same time a heavy meal soon before bed can also interrupt sleep. A warm glass of milk is recommended as it contains tryptophan. This acts as a natural sleep inducer.

Your Bedroom

Your bedroom needs to be quiet and comfortable place for sleeping. Check out your bed, you may need to make some changes if it is not comfortable.

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Are your pillows comfortable or do you wake up with a stiff neck and headache. Wearing an eye mask or earplugs can help if your home is in a noisy area.

Do you Sleep Alone

Sleeping with a partner can be distracting, particularly if they snore or are restless during the night. If this is happening talk to them about their sleep habits. It may be necessary for them to seek professional help for snoring or other chronic sleep issues.

Check these sleep hygiene tips and if you can identify any issues you are having or if you are needing assistance, contact your doctor or other health professional to help you to improve your sleep habits.

Our Mood is Affected by Exercise

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body.

1 Natural Endorphins

It appears that exercise can improve our mood by actually altering our brain chemistry. 

Exercise has been found to change the levels of a number of brain chemicals, including endorphins and serotonin. Endorphins are released by the body when we exercise to block any feelings of discomfort or pain.  As well as blocking pain endorphins also appear to enhance pleasure and lift our mood.

Serotonin has a number of functions in the body including regulating sleep, libido appetite and mood.  It is thought that exercise alters serotonin levels elevating one’s mood.  Some studies have found exercise to be as effective as antidepressants for mild cases of depression.

2 Exercise is Medicine (EIM)

When we are stressed or anxious the body produces adrenalin as part of what is referred to as the “flight or fight” response.  Adrenalin readies the body for action by elevating blood pressure and increasing the heart rate and breathing rate. 

It makes sense then that one way to reduce adrenalin levels is to behave as nature intended by “fighting or flighting” in the form of exercise. 

Exercise gets rid of excess adrenalin and reduces built up feelings of tension and stress.  This is one reason why exercise is referred to as medicine.

Start slowly, you might think about taking steps instead of the lift at work. Tolerate the discomfort you feel when starting your exercise program. You may be breathless or sore in the muscles. These symptoms will improve as your lung capacity improves and your muscles get used to the exercise.

3 Self-esteem and body image

Exercise can improve a person’s fitness, strength and endurance.  When our bodies feel fit and strong it makes us feel good about ourselves. 

Regular exercise combined with healthy eating can help maintain a healthy weight range.

Similarly participating in different physical activities provides a great opportunity for people to learn a new skill and or improve one’s ability.  Improving a previous time, number of laps completed, or weights lifted, for example creates a sense of achievement which can boost a persons self-esteem.  

4 Being Social

Participating in a team sport or attending a regular class like yoga or aerobics is a great way to meet people.  It has been shown that friendships are essential for happiness.  Sharing goals with others (ie get fit, scoring goals) gives people a feeling of purpose and can help people stay motivated.  

Exercise with a “Buddy”.  Not only does this increase socialisation it encourages accountability. There is nothing more stimulating than when you are out walking when people acknowledge you.  

It is thought that some of the positive effects of exercise seen in research studies may in fact be due to interaction with other people and feeling like part of a tribe.

5 Improves Sleep

Poor sleep can be detrimental to a person’s mood. Sleep deprivation is linked to irritability, mood swings, anxiety and memory loss. 

It is thought that the rise and subsequent fall of body temperature when we exercise helps us to get to sleep.  Exercise doesn’t just help us get to sleep it improves the quality of our sleep.  We sleep deeper so therefore feel more rejuvenated.  We are also less likely to wake up during the night. 

The best time to exercise for sleep improvement is about 3-4 hours before going to bed.  

Tips for choosing the best exercise

What you enjoy

It is much more difficult to experience a mood lift if you are not in sync with the exercise you have chosen. Similarly, people are more likely to continue with the exercise if they find it pleasurable. 

People might find it helpful to reflect on what activities they enjoyed doing as a child.

Outdoor options

There is some evidence to suggest that exercising outdoors lifts one’s mood more that exercising indoors.  It may be beneficial, therefore, to incorporate some exercise options outdoors rather than for example only attending gym sessions or running on a treadmill in the living room.  

If this is your only option, then it is your best choice.

Easy to get started

Activities that do not require too much mental energy are ideal.  Not having to concentrate too much allows people to tune out. 

Rhythmic and repetitive activities (eg swimming laps) are often good choices.  Play your favourite music while you are exercising.

Be Safe

If you are out side exercising make sure you choose your times or run or walk with a buddy. Ensure if you are cycling you are well seen with reflective clothing and reflectors  on your bicycle.

If you are starting on an exercise program, or haven’t exercised for a while, be sure to get a clearance form your Medical Practitioner. Consulting with a Personal Trainer or other professional is also beneficial to ensure you get the most benefit from your exercise regime.

Exercising in the Heat

Exercising in the heat adds more stress to your body.  This is not always a problem however you should be aware of how excessive heat affects your body and modify your exercise program to manage it and reduce the amount of heat you are exposing yourself to.

It is beneficial to acclimatise yourself to the increasing temperatures so that your body can get used to the climate. Be aware of the holiday season and take care if you are going to a warmer climate for holidays and enjoy outdoor activities.

We are designed to cool ourselves however if not taken gradually then we expose ourselves to greater risk of overheating.

Be mindful of the type of activity you are doing and always rehydrate. This not only applies to runners and walkers but golfers as well, they are exposed to the heat for longer periods and if not hydrating can easily become dehydrated and experience other effects of heat exhaustion.

Studies have shown that the process of heat acclimatisation can improve your exercise performance however this must be under supervision and monitoring. 

Depending on your age, current health condition and fitness level it can take up to two weeks for your body to adapt to a warmer climate.

Signs of Heat Exhaustion (Center for Disease Control and Prevention)

  • Heavy sweating.
  • Cold, pale, and clammy skin.
  • Fast, weak pulse.
  • Nausea or vomiting.
  • Muscle cramps.
  • Tiredness or weakness.
  • Dizziness.
  • Headache.

Risk Factors for Heat Related Injuries

  • Medical Conditions, diabetes, heart disease, overweight
  • Certain prescription medications that affect blood pressure or fluid retention  
  • Alcohol consumption
  • Water consumption
  • An individual’s age
  • Pregnancy and Postnatal
  • Poor acclimatization
  • Overall Health and Fitness
  • Exercise Clothing Worn

Tips for Staying Safe when Exercising in the Heat

When looking at tips for staying safe when exercising in the heat do a quick check of whether you have any of the risk factors. If you do then it is wise and sensible to mitigate this risk by taking necessary precautions.

Medical Conditions

Always check with your GP (General Practitioner) before you start an exercise program or are going to exercise in the heat. The GP will access your physical condition and also your current medication and advise you accordingly. You can also discuss what precautions you need to take.

Alcohol Consumption

Avoid alcohol the night before you exercise because alcohol can cause dehydration. Always rehydrate before you go to bed or in the morning after consuming alcohol.

Water Consumption

Dehydration is a key factor when exercising in the heat. You can help your body sweat and cool down by staying well-hydrated with water. Don’t wait until you’re thirsty to drink fluids, take a water bottle with you and drink as you are exercising. This is important if you are going out for. longer periods. (Cyclists, Golfers, Long Distance Runners) If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss.

The Individuals Age

Age affects your ability to respond to excessive heat, the older we are the more we need to take into consideration how the heat is going to affect up. Prevention is one of the strategies, like the time of day you are going to exercise, try to stay out of the heat during the day.

Pregnancy and PostNatal

This risk factor would be best discussed this with your Medical Practitioner, it is an individual recommendation and decision. Your discussion with your Medical Practitioner would take into consideration your current pregnancy and health history, your past and current fitness level and any other factors that may affect your own health and also your pregnancy. You may be advised to consider walking, swimming or other sports with less impact and produce less stress on your body. There are studies to say that pregnant women should not elevate their core temperature. An article in Runnersworld.com cites a A study in British Journal of Sports Medicine which suggests that running in the heat while pregnant is not a risk factor. I would strongly recommend this is a decision to be made with your Medical Practitioner and/or Obstetrician.

Postnatal would also be a decision to be made with your Medical Practitioner, Obstetrician and/or Physiotherapist. This would also depend on your pre natal fitness, your pregnancy, birth experience and post natal recovery and support network. Discuss this as soon as you want after the birth of your baby.

There are groups of post natal ladies who walk/run in pram groups. If you were to join one of these groups, encourage your group to walk in the cooler times of the day.

Acclimatisation

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. Be aware of the holiday period and holidaying in the warmer climates.

Overall Health and Fitness

Take into consideration your overall health and fitness including your age and health conditions. (as above). If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks and drink water.

Exercise Clothing worn

Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Wear clothes made of wicking material that absorb heat away from the skin. Avoid dark colours that can absorb heat. If possible, wear a light-coloured, wide-brimmed hat.

Check the Temperature

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Be sensible avoid going out in the heat of the day. If you are unable to go early morning or late afternoon consider joining a gym to enable you to exercise in the cool.

Wear Sunscreen

A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. Wear a good protective sunscreen for added protection.

Most importantly be sensible and if you are exercising outdoors pay attention to the temperature. If you start to experience any heat related symptoms stop exercising immediately and find a cool place to sit. Rehydrate with water or sports drinks and when you can apply wet towels or icepacks to your neck, forehead and underarms. Notify someone and if you don’t feel any better in about 20 minutes seek medical attention.

Exercise if fun and is meant to be enjoyable, sometimes it is necessary to take precautions to ensure our safety particularly in the Summer months.

The information on this website is for general knowledge only and is not intended to be used as medical advice. If you have concerns about your health or fitness level contact the appropriate Medical Practitioner, Physiotherapist or Fitness Professional.

Workout – Rest Day

Making progress sometimes means taking a rest day from your workout plan. It is an essential part of any exercise program. A rest day is a day in which a person takes a break from their regular workout routine. A rest day helps your body to recover both mentally and physically, giving your body a chance to repair and recover, and help to prevent injury.

Plan to take regular rest days and learn to recognise when you are fatigued. If you are a beginner this can be difficult to identify, plan rest days every 3-4 days initially or even more often as needed. There is a saying “listen to your body” which is self explanatory and refers to identifying changes in your physical or mental health, and taking action.

Indicators You Need a Rest Day

  • persistent muscle pain or soreness
  • inability to complete a workout routine
  • continued feelings of sluggishness following a workout
  • binge eating or craving comfort foods
  • increased incidence of injury or illness
  • changes in mood or behaviour, such as
    • mood swings
    • irritability
    • insomnia
    • prioritising fitness over everything else
  • reduced beneficial effects of the workout, such as a decreasing rate of fat loss or muscle gain
  • increased heart rate

If you are being guided by a personal trainer you will have an individual plan modified to your specific needs which will be factored into your workout program. When you are following your own program it is important to be aware of the need for rest days and plan these as you need them.

What to do on Your Rest Day

A rest day is total relaxation. Modify your activities around your job and other responsibilities.

Take the opportunity to Practice Self Care. Select your favourite activities and treat yourself. Remember to acknowledge what you have accomplished and then continue with your program when you are energised.

What are the Health Benefits of a Rest Day

The health benefits of rest days include:

  • Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate the muscle pain and soreness you are suffering from your exercising.
  • Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells called fibroblasts repair and build up the muscle tissue.
  • Replenishing the body’s energy stores: Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue and soreness. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.
  • Preventing injury: Overexercising puts repetitive stress on muscles, tendons and ligaments therefore increasing the risk of injury. If you are a newcomer this is really important to be aware of because your body is not used to exercising and it is a fact that as we age if we injure ourselves we are slower to heal. It is a challenge to hear of people who start with great intentions and go to hard and end up with an injury.
  • Allowing the mind to rest: Overexercising can tire the mind as well as the body. Tiredness can lead to poor decision making during a workout routine, which increases the risk of injury. Overexercising can also decreased motivation because feeling tired is one of the most common causes of lack of motivation and loss of interest in creating a healthy lifestyle.
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Gym Clothes-Choosing the Best for You

Check your gym clothes to see if they are right for you. If you start your workout and your shorts are riding up, your boobs aren’t well supported or if your shirt gets really heavy from sweat then you probably have chosen your gear incorrectly.

Different workouts call for different clothes so think carefully before you put your outfit together. If your clothes are making you uncomfortable or self conscious then you are more likely to quit your program.

Wear gym clothes that are comfortable, but if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.

Tips for Choosing your Gear

Activity Appropriate

Some forms of exercise will be more enjoyable if you use activity appropriate clothing.

For example, cycling shorts are padded and can make long bike rides and an indoor cycling class much more comfortable. These items aren’t necessarily the best choice of clothing for running or group exercise classes where you need unpadded bike shorts or gym shorts. Running shorts are equally unsuitable for cycling as they have no padding and are prone to bunching and chafing.

Wearing appropriate undergarments is important to ensure you aren’t distracted with wide leg shorts (guys) and sports bras that do not fit and support sufficiently (ladies).

Stick with clothing that is designed specifically for the activity you want to do and you will be much more comfortable.

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Supportive Sports Bra

It’s recommended women wear a supportive bra while exercising, not only for comfort and support, but because it reduces any chance of injury.

When you are shopping for a sports bra, remember these rules — it should fit slightly tighter than a regular bra, but not so tight that you can’t breathe comfortably. Make sure there is no chafing around the armholes, shoulder straps or seams; if it has hooks or snaps, make sure those don’t chafe, either. The straps shouldn’t dig into your shoulders and the cup fabric should be smooth.

To ensure you buy the right size, raise your hands over your head. If the elastic band rides up your rib cage, you need a smaller band or the straps need to be adjusted.

Avoid Cotton Clothes use Wicking Materials

Wicking is the ability of a material to divert sweat away from your skin and through the material for easy evaporation. This helps to keep your skin dry and comfortable.

Choose clothes – shorts, underwear, inners and T-shirts – made of dry-fit or moisture wicking material that will keep you dry instead.

Cotton and other natural fibers are not naturally good wickers. Cotton clothing absorbs moisture, be it sweat or rain, like a sponge. Once wet, cotton becomes heavy and cold, loses its shape and clings to your body. This means the cold, wet fabric is next to your body, cooling it down and chafing the skin. When the muscles cool down, they can also start to cramp.

Most gym gear is now either a cotton blend, synthetic, environmentally friendly and antimicrobial. These fabrics are really nice on you skin and reduce or eliminate chafing and sweat rashes.

These fabrics are a good choice if you run, cycle, hike, or do any type of workout where you are going to sweat excessively.

Cost of Gym Gear

Gym gear can be really expensive. This is usually the big brands like nike, adidas, lulu lemon, lorna jane and under armour (to name a few). If you compare the labels on the items you will usually find that it is the quality of the material used. Some of the fabric is beautiful to wear it keeps you warm or cool moves with your body and wicks the moisture from your skin.

If you are on a budget you might find that the department stores have reasonable quality gym gear and seem to be improving all the time. I have items from the department stores and they wear well and if your workout is short you can get away with wearing these items without being over heated or cold.

It is a good idea though to purchase a good quality sports bra because this is where you need your support and if you care for the fabric it will last.

Read the care labels and wash after your workout then the sweat won’t breakdown the fabric and they will last longer.

Also mix and match your pieces to increase the number of outfits you have.

Footwear

To stay comfortable while running outdoors or on the treadmill, it’s important to buy shoes are the correct fit for your foot. There are several sports stores that will conduct an assessment on your foot and also assess your gait and recommend shoes that will give you the most support and comfort.

There are different shoes for running and also gym, if you are running long distance you may need separate running shoes because these are lighter and have more technology in the sole. Gym shoes have more support around your foot and can be a slightly heavier shoe.

Choose running shoes that are a snug fit but not tight; remember your feet can swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.

Compression Wear

Sports compression is designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression. Compression technology can be applied to a range of garments such as socks, shorts, tights, arm sleeves, tops and more. The level of compression power in a garment is dependent on factors such as fabric structure, material and size, as well as the individual’s shape and size.

Some workout clothing is specially designed to give you support during your workouts, for example long sox are good for extra support for running.

There is no evidence to suggest one age group would benefit from compression more than another. Given that research shows compression can improve joint awareness and reduce muscle oscillation, it’s possible that older people can benefit from wearing compression in their daily lives but there’s no current research to explicitly suggest this is the case.

Wearing the correct clothing for your workout is important, however don’t allow it to be a barrier for exercise. There was a time when all that was available were cotton t shirts and shorts, plus running shoes without all the technology there is today. The golden rule is whatever works for you. You may start with buying the sports shoes and then gradually increase your sports clothing as your interest in exercise and your budget will accommodate.

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Physical Activity – Overcome Barriers

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

  • Set short, medium and long term goals. Ensure you commit to achieving these goals
  • Get motivated by others or start the local Park Run
  • Ask friends or family to do a physical activity with you
  • Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
  • Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

  • Set goals and reward yourself when you achieve them
  • Think about all the reasons why you want to be active
  • Identify activities you enjoy
  • Be physically active with your family and friends
  • Take a group class
  • Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

  • If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
  • Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
  • I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

  • You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
  • Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
  • When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

  • Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
  • Use home exercise apps that suit your needs, there are several to choose from
  • Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

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