RARELY a day goes by without something reminding us that we should probably make an effort to move more.

Weight loss, physical health, mental wellbeing and improved sleep, the list of reasons why we should exercise is endless.

So, we make the promise to ourselves that this is the month we are going to actually start exercising more to improve our health.

But despite all those good intentions, for some reason our exercise plans seem to go out the window and we are left wondering why we just can’t motivate ourselves to move.

As frustrating as this may be, you are not alone.

Recent research from PureGym found that 64 per cent of Brits feel they don’t look after their health as much as they should.

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Celebrity personal trainer to Frankie Bridge, Lucy Mecklenburgh, Susannah Reid, Kelly Hoppen and Ryan Thomas, Cecilia Harris says years as a trainer and founder of top fitness app RWL have helped her understand exactly why you are failing to workout – even though you really want to.

Cecilia says: “Everyone wants to exercise more, but people often think the reason they are unable to is they ‘don’t have the time’ – but the truth is, everyone has time.

“The real reason people struggle to exercise is that they make really basic mistakes right from the start – and most of the time they have no idea they are doing it.”

So here’s why you might be slow to get the lycra on, and what to do about it…

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1. You are going too big too soon

Cecilia says: “It’s such a great step when you decide you want to start exercising, but it’s this very beginning stage that is key to your ability to actually follow through with it.

“It is really common to start out telling yourself, ‘I need to exercise more all year,’ but it is this big goal that can be incredibly overwhelming and leave you making daily excuses, telling yourself, ‘I’ll just start tomorrow instead.’

"Start with smaller, more attainable goals if you want to stand a chance at achieving them.

“You are much more likely to do it if you say to yourself, ‘I’m going to complete three 20 minute home workouts this week,’ than if you say, ‘I need to workout as much as I can this month'.”

2. You are not planning ahead

Cecilia says: “When I ask my client: Do you plan out your week? nearly all of them say they do.

“But when I ask them, ‘When exactly do you plan to exercise this week?’ they go quiet or say “‘Tuesday and Friday,’ but fail to tell me exactly when they intend on putting time aside to train.

“At the start of the week it seems like there will be endless hours in which you could fit in workouts, but before you know it, Sunday rolls around and you are left thinking, ‘Where has all that time gone?’ When that workout is still on your ‘to do’ list.

“If we don’t properly plan our exercise time, the chances of us not doing it increase significantly.

“But the minute we write down: Tuesday, 9am, 30 minute workout, in our phone diary, the chances of going through with it skyrocket.

“If you are serious about exercising more, take the time to look at your day or week and be really specific when you commit your time ahead of time, to seriously up your chances of doing that workout, walk or swim you want to do.”

3. You are failing to prioritise your sleep

Cecilia says: “That’s right, I’m a personal trainer and I’m going to tell you to sleep as much as you can.

“A big part of the reason you’re not exercising as much as you like is often down to the fact that you are failing to focus on your sleep.

“Look back at your last week and be honest.

“Do you find yourself saying, ‘Just one more episode,’ at 10pm?

“Or getting into bed early only to spend the next 30 minutes scrolling on your phone?

"When you fail to get enough sleep (you should aim for at least seven hours a night) your chances of finding the motivation to workout the next day can fall by as much as 75 per cent.

“Not enough rest at night and your hormones, your muscles and your mind are deprived of their full charge – leaving you lethargic and unable to find that motivation to move.

“Try to get a better sleep routine in place, set an early bedtime and stick to it, and stay off those devices late at night.”

4. You are choosing exercise you don’t enjoy

Cecilia says: “One of the best things about exercise is that there are thousands of ways to do it – which means there will be at least one that you enjoy.

“If you are struggling to exercise as much as you want, then you are probably choosing one that you dread the thought of.

“Of course, all exercise comes with an element of challenge, but the difference between forcing yourself to do a HIIT workout you don’t enjoy compared to a boxing workout you know you love, or convincing yourself that you need to go swimming when actually a dance workout would be right up your street, is huge.

“Don’t worry about what others are doing in their workouts, instead take the time to really think about what you enjoy, and embrace that exercise that you know you like.

“Using an online app that provides you with choice can be transformative when it comes to helping you exercise more because you can swap and change your exercise depending on your mood at the click of a button.

“Don’t fancy that weights workout you planned? You have instant access to dance or pilates or step instead.

“Don’t fancy an app? Try lots of different forms of exercise over a few weeks and choose your favourite to continue with.”

5. You are seeing exercise as a negative

Cecilia says: “So much of your daily motivation is down to your mindset – especially when it comes to exercise.

“If you believe that exercise falls into the same category as ‘clean the bathroom’ or ‘take out the bins’ you will see it as a chore in your day that needs to be ticked off the list and this gives it a negative association.

“Instead, put exercise alongside things like ‘have a relaxing bath’ or ‘watch favourite TV programme’ or ‘socialise with friends.’

“Re-framing exercise as a positive thing that you get to do can seriously increase your motivation.

“Exercise becomes a positive thing to fit into your week and something you are doing for you, and this will help you remember the benefits – rather than the negatives – that a workout brings to your life.”

6. You are not accepting support

Cecilia says: “Would you say, ‘I want to learn to drive’, and then not book lessons?

“So many people make the mistake of starting exercise without seeking help or guidance and then wonder why they don’t succeed.

“Instead of laying out your exercise mat and standing there thinking, ‘I guess I’ll just do a few squats then,’ get a helping hand.

“Follow an online workout programme, book a class at the gym, or even sign up to a local running or walking club.

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“Following along with the help of experts not only removes the guesswork, but it also motivates you to actually show up and complete the workout you planned.

“The minute you accept that little bit of help or support is the minute you sign yourself up for success.”

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