Oh, the wonderful feeling it can give when you finally get started exercising. Maybe it was a walk that suddenly turned into fresh air and rosy cheeks, rather than a chore? Maybe it was your first time on the yoga mat without thinking, “What am I doing here?” And maybe there was a quiet sense of pride afterwards, which tasted a little like a new beginning. NOW is the time. You're on your way – good for you!
… And then what almost always happens happens: everyday life comes along and takes over. Sleep that teases you. A packed calendar that eats up all your energy. A cold. A baby that wakes up. A body aching with menopause. A job that demands more than you want to give. And and and... The motivation that felt so strong in the beginning can feel... gone.
That doesn't mean you've failed. It just means you're human.
When the initial energy subsides
Motivation is often at its peak when you start new habits. NOW is the time! It's a bit like getting new running shoes and suddenly believing that life will automatically be filled with energy. “With those shoes, you can't help but want to run, right?” Many of us have undoubtedly thought this – on more than one occasion.
But motivation is a feeling, and feelings can't always be summoned on command. Some days you feel like it. Other days you don't feel like it at all, and we can easily fool ourselves into believing that there are many more reasons to stay on the couch than to go for a run.
This is where many people go into “all or nothing” mode. If the workout can't be a full hour, it might as well be nothing. If the diet can't be perfect, it might as well not matter. This mindset is difficult because it requires life to play along.
Life rarely plays along.
How much exercise do you really need?
It helps to know that your body doesn't need heroic efforts to enjoy exercise. For many years, Bente Klarlund Pedersen has talked about exercise as a kind of medicine, not in a poetic sense, but in a very concrete way. Regular exercise is linked to a lower risk of cardiovascular disease, type 2 diabetes, high blood pressure, osteoporosis, and several types of cancer, among other things. And the great thing is that the effect is not only about weight, but also about fitness, muscles, and metabolism.
When muscles work, they send out signaling substances into the body, called myokines, which affect everything from inflammation to insulin sensitivity. It's kind of crazy to think about: muscles aren't just something that move the body around. They “talk” to the rest of the system.
Another reassuring fact: there is a clear dose-response relationship - the more you move, the more you often get out of it, but there are also great benefits to be gained from the first part. So even a period of short trips counts.
And then there are the recommendations, which can be used as a friendly guide, not as a judgment: About 30 minutes of moderate activity every day - and a few times strength training, which, especially for women, has been shown to be crucial for maintaining muscle mass and preventing osteoporosis. Many people achieve this by doing a little, often.
If your body feels sore after exercise
One of the hardest things about sticking to good exercise habits is when your body feels sore after exercise. It can really take the wind out of your motivation, and it's perfectly normal to not want to go again just two days later. But here it is important to remember that soreness is actually a sign that your body is working and getting stronger – and fortunately, there are good tips for getting back on your feet faster.
One of the best things you can do for your body is to help it recover. Here, magnesium serum on the skin after exercise can make a huge difference. Magnesium is known to relieve sore muscles and help the body relax, so you're ready for your next workout faster. That way, you can stick to your good habits – and maybe even look forward to your next workout a little more. Loving care for your body makes everything a little easier.
Make it easy to do the right thing
When it comes to building a habit, it's rarely about willpower. It's about friction. How difficult is it to get started? How many decisions need to be made? How easy is it to give up?
It can help to combine part of your daily movement and exercise with something you already do. When you've finished your coffee, put on your shoes. When you've dropped your child off, take an extra walk around the block. When dinner is in the oven, do ten minutes of home training. All of that is exercise too.
It doesn't always have to be super planned, take a long time, or include anything that requires a membership.
When life changes phase, the plan changes with it
Exercise does not look the same throughout life. It is actually a relief when you accept that.
When pregnant, movement can be a loving way to be in your body, even with nausea, pelvic pain, and a head full of thoughts. It does not have to be “training.” It can be walking, swimming, light strength training, whatever feels good and safe.
As a new parent, planning can feel like a joke. And here's one of the most caring shifts: counting everything that can be counted. Stroller walks. Running up and down the stairs with laundry. Stretching on the floor while the baby lies next to you.
As a parent of older children, exercise can become a free space, or something the whole family does together. A bike ride, a trip to the playground at a fast pace, dancing in the living room, soccer on the grass.
As a grandparent, socializing can be the key. A regular walking date, team training, a routine that also provides laughter and familiarity.
And during menopause, the body may require a new kind of patience. Many experience changes in energy, sleep, and recovery. Strength training can be a particularly good friend here because it supports muscles and bones and because it can give you the feeling of becoming strong instead of just “burning calories.”
Technology and community when you need a little push
Many people find it easier to stick with it when someone or something is keeping them company. That's not cheating. It's human nature.
Statistics Denmark has shown that a large proportion of exercisers use digital services to stay motivated. A pedometer, an app, a little reminder, a friend who can see that you were out and about. It's not magic, but it can give you a gentle push on those days when the sofa feels very inviting.
Community can also be analog. A fixed appointment. A neighbor. A team where you are missed if you don't show up. It's not about control, but about togetherness. That warm feeling that you're not carrying the weight alone.
A week that can hold up, even when life gets noisy
One of the most loving things you can do for your habits is to stop planning as if everyday life is always abundant. Many plans fall apart because they only work on the good days.
A more robust week has room for both a little and a lot. It has a core that is realistic and small opportunities for bonuses when there is room.
Here is a simple model that often works better than perfection:
- Choose 2 fixed days for exercise that can be completed in 20 to 30 minutes
- Add 2 “flexible” options, which can be walking, playing, cycling, or short workouts at home
- Agree with yourself what the “minimum” is on a hard day and write it down
- Take one day off so that your body - and your mind - can keep up
- Allow room for adjustment, not punishment, when the plan falls apart
- And remember to use magnesium serum after hard workouts - it works wonders for preventing pain!
It's still a plan. It's just built for a life with children, hormones, busyness, sore shoulders, rainy weather, and everything else that's also allowed to be there.
When your body responds
Some rewards come quickly. A better mood right after a walk. More peace of mind. A feeling of being able to breathe a little deeper.
Other rewards are slower and quieter: stronger bones, better fitness, more stable blood sugar, less risk of disease. It's hard to be motivated by something you can't see in the mirror tomorrow. And yet it's often those gains that make the biggest difference in the long run.
That's why it can help to measure things other than appearance. Maybe the stairs will become easier. Maybe your sleep will improve a little. Maybe your body will feel less stiff when you get up. Maybe there will be a day when you laugh in the middle of it all because you suddenly realize that you can do more than you thought.
And if right now you only have the energy for a short walk and a big sigh, that counts too. The body likes repetition, not perfection.
Find Cana Care products that help you with your training HERE