Movement
Movement
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Whatever your age, size or physical condition you will benefit from being active, however that looks for you! Making exercise an enjoyable part of your everyday life may be easier than you think.
How much exercise do I need?
The key thing to remember about exercise is that something is always better than nothing!
The current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You can exercise 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? Two 15-minute workouts or three 10-minute workouts can be just as effective.
Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:
You can easily talk in full sentences, or sing.
You can easily talk in full sentences, or sing.
You can speak in full sentences, but not sing.
You can speak in full sentences, but not sing.
You are too breathless to speak in full sentences.
You are too breathless to speak in full sentences.
How do I get motivated?
If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle, despite our best intentions! Making exercise a habit takes the right mindset and a smart approach.
A busy schedule or poor health can make exercise more challenging but for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence or you get easily discouraged. We’ve all been there at some point.
Cold water swimming
Did you know that cold water exposure can have incredible health benefits? 💦
Did you know that cold water exposure can have incredible health benefits? 💦
Click here to read all about our Travelodge colleagues who love cold water therapy from sea swimming to cold showers!
Sian's story
Sian's story
Find out from Travelodge colleague Sian about how exercise changed her life! Trigger warning: This podcast discusses topics some listeners may find upsetting such as death and mental health.
Click the image on the left to be taken to the podcast.
How can I get started?
Ditch the all or nothing attitude
Ditch the all or nothing attitude
You don't have to force yourself to do exercise you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. Remember, small things can have a big impact!
Be kind to yourself
Be kind to yourself
Research shows that self-compassion increases the chance that you'll succeed. So, don't beat yourself up about your body or your current fitness level. Instead, look at this as an opportunity to learn and grow.
Set clear expectations
Set clear expectations
It won't happen overnight! Expecting too much, too soon only leads to frustration. Try not to be discouraged by how far you have to go to reach your fitness goals. Instead, focus on consistency.
Start small
Start small
It's better to start with easy exercise goals you know you can achieve. As you meet them, you'll build self-confidence and momentum. Then you can move on to more challenging goals.
Use triggers
Use triggers
Triggers are reminders—a time of day, place, or cue—that kick off an automatic reaction. The alarm clock goes off and you're out the door for your walk. You leave work for the day and head straight to the gym. Find ways to build them into your day to make exercise easy.
Make it fun
Make it fun
Don't choose activities like running or lifting weights at the gym just because you think that's what you should do. Instead, pick activities that fit your lifestyle, abilities, and something that you like whether that's running, dancing, table tennis or skateboarding!
Plan
Plan
Plan your workouts for the time of day when you're most awake and energetic. If you're not a morning person, for example, don't force yourself to exercise first thing!
Think outside the gym
Think outside the gym
Does the thought of going to the gym fill you with dread? That's okay! There are many exercise alternatives to weight rooms and cardio equipment. You may enjoy running outdoors, where you can enjoy alone time and nature.
Make it social
Make it social
Exercise can be a fun time to socialise with friends and working out with others can help keep you motivated. A running club, water aerobics, or dance class may be the perfect thing for you!
Get moving!
Being active is good for your mind and body. Every minute of activity counts – and the more you do, the more you'll benefit!
Exercise can help improve your sleep, boost your energy and help with back or joint back.
Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.
Make a start today – it's never too late!
Stretching
Working in hotels can be tough on the body. You’re on your feet all day, and you’re lifting, bending, carrying and straining almost continuously.
Doing stretches before or after work every day can help prevent injuries.
Click on the button on the left hand side to try some stretches out before your next shift.
Getting active with a disability
Getting active with a disability
Whatever your level of physical ability, there are lots of ways to get active. The important thing is to get moving in a way that works for you. The following organisations have free tips, resources and tools to help you get started.
Enjoy an active lifestyle with support from Activity Alliance. Information on how to start exercising and inclusive activities.
Ideas, advice and other support for ways to get active if you are managing a long-term health condition. The fully accessible, customisable 5-minute mini-workout is a great place to start.
Additional resources
Couch to 5K App
A free running app for absolute beginners, as well as recent Couch to 5K graduates.
Exercise guides
Exercise guidelines and workouts to help improve your fitness and wellbeing.
Active 10 App
Track and build up your daily walks – start with 10 minutes every day!
Home workouts
Follow along with these NHS home workout routines – no equipment needed!
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