It is reasonable to assume that the lockdown measures over the last 12 months have fundamentally changed the physical activities of the majority of the population.

This has been caused by a number of factors, including the closure of gyms and outdoor exercise facilities and the limited access to outdoor areas (especially for those in built up areas). For many of us stress, lack of sleep and lack of motivation have also played a major part in our fitness habits (or lack of!).

According to latest research from the COVID Symptom Study app, almost a third of those surveyed have gained weight since March 2020.

On average, the weight gain of those who took part in the survey has been reported to be between 2kg (4.4lbs) and 3.5kg (7.7lbs). One of the greatest contributors to this has been due to decreased levels of physical activity (34%). Other factors that have contributed to weight gain during lockdown include increased snacking (35%), decreased levels of physical activity (34%), increased alcohol consumption (27%) and poor diet (19%).

It is key to point out that weight gain during a pandemic is normal. As lockdown begins to ease, getting back into our pre lockdown fitness routines seems a daunting task for some.

However, it’s important to look at the steps you need to take to rebuild your motivation and to get you back on track.

Create a Routine
Routine for many people has gone out the window over the last year. However, as the working world begins to return so do those early morning alarms. If you can, try and fit in your exercise in the morning before temptations and obstacles that require effort to overcome begin to appear. Alternatively, try to get back into your previous structured day – which may have involved training on your lunch hour or perhaps after work.

Schedule it
The reality is that if you schedule time in the diary for exercise, you are less likely to cancel it. Commit to a certain number of sessions per week - make yourself accountable and responsible.

Set SMART Goals
SMART is an effective tool that provides the clarity, focus and motivation you need to achieve your goals. It can also improve your ability to reach them by giving you direct and focus by encouraging you to define your objectives and set a completion date.

  • SPECIFIC - what is my goal?
  • MEASURABLE - how will I measure my goal?
  • ACHIEVABLE - is my goal challenging but still possible?
  • RELEVANT - is the goal relevant to my end fitness goal?
  • TIMEBOUND - when do I want to have reached this goal by?

Do Something you Enjoy
Start off doing things you enjoy and make you feel good! It is better to do what you want to do, and requires a lot less mental effort than trying to force yourself to do something you think you should do.

Be Kind
Most importantly, be kind to yourself. There is no harsher critic than yourself! Don’t walk back into the gym expecting to reach and exceed that personal best from January 2020. Will it take some time? Yes. Will it be worth it? Definitely!

All of the above points should help rebuild your motivation to exercise!

The most important thing to remember is; take that first step to getting moving again, and the rest will follow.

Go To Top