young women exercising plank outdoors in the morning sun
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3 Tips to Help You Create An Exercise Routine?

Have you started to be more active with the longer days? But are you are wondering how to sustain the routine for weeks and months to come? This blog post is actually inspired by my own desire to be more active and by going to two funerals recently paying respect to our relatives….

A story

Yesterday I went to support my friend’s event called “Kick Start Your Healthy Lifestyle”. He is a personal trainer and runs regular classes in London.  I met some of his students about two years ago. The first thing I couldn’t help but notice was how incredibly positive and happy some people were. And yes, they were in good shape. And yes, they exercise regularly. But there were also two ladies (very different age groups) who already suffered from chronic illnesses, on medications and feeling really, really low but willing to do something different to help themselves. The moral of this story is: We all have habits but some will lead to positive outcome and some not. How do you want to live your life? And who do you want to become?

So the following tips here are to help you do little bit each day so you are in control of your health! And trust me you so can do this! 🙂

  1. Shoes off

For those of you – us (myself included) –  who love spending time outdoors under the warmth of the sun, now is the time to go barefoot and ground ourselves naturally! It’s also time to take advantage of the weather to exercise and exercise outside! Many water sports come to mind—swimming, kayaking, canoeing, surfing, paddle-boarding and windsurfing to name a few. Some exercises that are done inside a gym or studio can now be performed comfortably outdoors: walking, running, cycling, yoga, tai chi and chi gong.

2. Benefits of exercise

According to the American Heart Association, being more active can help us lower our blood pressure, boost levels of good cholesterol, improve blood flow (circulation), keep weight under control and prevent bone loss that can lead to osteoporosis.1 At least 150 minutes of moderate-intensity aerobic activity is recommended for each week.2 This can be broken down to 30 minutes a day, five days a week. Since every minute of moderate to vigorous activity counts, adding two or three short walks a day would help reach that goal. Does it sound manageable? Yah, I think so too.

3. Prevent premature death

Being a couch potato can increase your risk of heart disease and stroke. One study showed that adults who watch more than four hours of television a day had an 80% higher risk of death from cardiovascular disease.3 If you’re not naturally active or need some motivation to get started, here are a few ways to become more active:

• Stay Countable – Seek out people who will help keep you motivated and accountable for your Active Wellness regimen. Many communities, where ever you are in the world, have local workout events for you to attend. There are also local walking groups, classes, kayaking circles, and many others for you to join.

• Get a workout buddy who is at about the same physical shape you’re in. You can help each other stay on course and progress together. Make it a social time, not just an exercise time.

• Choose activities you enjoy. For example, if you hate running, don’t try to become a jogger. Zumba, Pilates or yoga might suit you better. Not everyone has the same sense of balance—if you have sensitive joints, swimming may be your best choice.

• Don’t limit yourself to just one exercise activity. Mix it up to keep you from getting bored or burned out.

• Time to exercise. Although many people like to get their exercise out of the way first thing in the morning, you should choose your own best time. If you’re not a morning person, getting up earlier to exercise will only demotivate you.

If you have some health challenges such as knee or elbow , back or feet issues,  I’ll be happy to recommend something I’ve tried myself. It helps secure your muscles and joints, so you feel confident during strenuous activities.

1,2, 3

And if your long hours at work are preventing you to create regular self care habits such as exercise, would you be open to a side project which would help you create more time and money for things you love doing? Reach out for a no-strings-attached conversation.


Wishing you an amazing week!


Yours Lucie X

Lucie Patel Varekova helping entrepreneurs business women good health finances






Helping You Create Healthier Life in 5 Areas

Skype: Lucie Patel Varekova

Email: [email protected]


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