Matt Roberts: The most common reason cited for not exercising is a lack of time. This is not entirely unreasonable, given how much of it is taken up by work, family, social life and commuting.

I am always in two minds when offering advice to anyone who approaches me with this problem. One half sympathises, as I also have to confront the same time constraints. My scientific reasoning, however, always leads me to advise that, as research suggests, those who don’t make time to exercise regularly may be increasing their risk of higher rates of illness and a reduced life expectancy.

Striking a balance between making time to exercise and not stressing too much about having to make time to exercise is crucial. It is no good chopping and changing your diary if the inconvenience that it causes you is so great you actually become ill from the process. But you do need to create some time.

THE COMMUTER

If your are a city commuter there are obvious options open to you for using your journey as a main form of aerobic exercise. Cycling, running or power-walking to work all provide good levels of overload for the heart and lungs, and it is, of course, time-efficient. If your journey is a seven-mile cycle ride, for example, it will probably take you about 30 to 45 minutes each way. If you plan to do this three days a week, you have completed all of your aerobic requirements for the week, leaving you free to enjoy the weekend.

EXERCISE BUDDY

If your commute is too long for walking and cycling, you are going to have to build exercise into other areas of your life. For example, if socialising is important to you, it helps if you try to “buddy up” with someone and exercise together. Research clearly indicates that exercising in a partnership produces greater results more quickly, and the consistency in adhering to a routine is far greater. A game of tennis, a run or walk, or a good kickabout with mates will provide plenty of contact with friends, plus personal wellbeing.

FAMILY COMMITMENTS

Too many parents do not spend enough time being active role models for their children, and that applies to all ages, young and old. If your child is a toddler, use your pushchair as added resistance during a walk in the park. Walk fast, raise your heart rate and get your workout done. If your children are 4 or older, the world is your oyster. Get yourself a bike and cycle with them, or get them a bike and they can bike while you run. Even just schoolyard games such as hide and seek will give you and them a workout if played with enthusiasm.

TEENAGERS

If your child is in his or her teens you can exercise with them on an equal basis. While there are countless teenagers like Harry Enfield’s character Kevin, there are even more quite willing specimens who would relish the opportunity of beating mum and dad at a sport or activity, so give then the chance and let them push you, while also helping them. It is great bonding time, too.

SMALL CHANGES

It may be that these excuses/reasons for not exercising enough are not your personal story. It may be more a case of just losing, or never having had, a direction and purpose for exercising and, therefore, never getting to grips with the notion of it being part of your routine. You need to “self-talk” a bit. Think of yourself as someone who is empowered to make a personal change. Small things gradually make big differences and you need to tell yourself that you are going to make a small change to your life every week for three months. These can be seemingly trivial things, such as drinking more water, or more ambitious things, such as stopping smoking or drinking for a period.

Part of this change is building small amounts of exercise into your week. By starting with a few 30-minute activities that will raise your heart rate (such as the suggestions above, for example) you will start to create a body that is ready to be pushed farther and a mindset that begins to see yourself as a new you.

Find out more about Matt Roberts at www.personaltrainer.uk.com

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