Wake up a little earlier — start by setting your alarm clock just five minutes earlier. Do stretches and star jumps before getting in the shower, or follow a short on-demand exercise online.
Get fit with a friend — exercising with a friend is more fun and a good motivator. Ask a work colleague, a friend or neighbor if they'd like to join you for a walk, or see if any fancy joining a local exercise class when they're taking new class members. You're more likely to stick to plans if you know someone is depending on you.
Change into exercise clothes before leaving work — you'll be ready for a brisk walk or bike ride as soon as you get home, or feel more motivated to stop at the gym if you are already dressed for it.
Schedule your fitness activities — if you book exercise into your diary like other appointments, you're more likely to do it.
Acknowledge your successes — keep a record of all the times you make a healthy choice to be more active. E.g. taking the stairs instead of the lift. At the end of each month, look back at your achievements and reward yourself with a new pair of trainers or a water bottle etc.
Create a home (or desk) gym — if you have equipment handy, it will be easy to use when you have a spare 10 minutes. A skipping rope, stability ball, exercise bands, and dumbbells don't cost much or take up too much room.
Move while you watch TV — don't sit idly — or worse, eat mindlessly — during the adverts. Do sit-ups or jog on the spot instead.
Play games with your kids — next time you see your children playing outside, join in the fun. Play tag, football or catch. If your kids love video games, choose some that require you to move around. Look for ones like dancing, boxing, tennis, golf, or bowling and get family members to compete and keep it fun.
Exercise while you work — raise your activity level and productivity with neck rolls or arm raises. Push your hands out to the side and then up toward the ceiling. Go for a brisk walk on your lunch break or during your daily routine and take the stairs instead of the lift.
Enjoy yourself — if you don't like the activities you choose, you'll find excuses to put off doing them. So choose things you enjoy. There's such a wide array of activities you can do to keep fit, so you should be able to find the perfect activity for you.
Michael McGovern, Crusader Committee Member, Chairman of Irish Milers Club
-------------------------- Various Coaches, Professionals and experts have contributed to other articles.
"I have been a member of Crusaders for over a year now, and I can confidently say that it has transformed my life. The coaches are knowledgeable, supportive, and truly care about each member's progress. The training plans and sessions are challenging yet achievable, and the sense of community is unparalleled. But what sets this club apart is the emphasis on inclusivity and diversity. No matter your age, fitness level, or background, you are welcomed with open arms and encouraged to push yourself to your full potential. The club also hosts various social events throughout the year, which have allowed me to make lasting friendships with fellow runners."
"If you're looking for a running club that will challenge you, support you, and make you feel like part of a family, look no further. I highly recommend Crusaders to anyone looking to improve their fitness, meet new people, and have a blast while doing it."
"I joined Crusaders in 2009 and it was the best fitness decision I have ever made. The training is really well structured and the club caters for all abilities. I have made some great friendships along the way and the social events are fantastic. Highly recommend!"
"The training sessions are very well structured, coaches are professional and the sessions cater for all levels. I have met wonderful friends at the club and the social events are great! I highly recommend Crusaders."
"This is a fantastic welcoming running club for people of any level/ability. The facilities are amazing, the coaches expert and friendly and the atmosphere is supportive and encouraging. I’ve met the best people and improved my running significantly through joining Crusaders!"
"I found the coaches and the members to be very friendly and welcoming. There are many different groups and levels so there is always someone to train with, no matter what level you are."