You can boost your fitness significantly between workouts. While your trainer’s expert guidance and motivation are invaluable, embracing daily practice outside your sessions can significantly boost your overall progress. Let’s make every moment count and transform your journey into something incredible!

Our incredible MotivatePT trainers are excited to share the essential habits they believe you should embrace outside training sessions to boost your fitness between your workouts. Incorporating these straightforward practices can enhance your fitness results, speed up recovery, and set yourself up for lasting success. They truly make a difference for your body and mind!

MotivatePT’s trainers share their insights

1. Walking for Mind and Body Reset – Aleks 

Aleks says, “The best thing a client could do outside of our workouts is to go for walks. It’s such a great workout, and it doesn’t necessarily feel like you’re exercising. Getting out in nature is perfect for resetting your mind and getting your steps in!”

Walking is often underestimated, but it’s an incredibly effective exercise. It’s low-impact, accessible, and requires no equipment. Plus, walking outdoors allows you to connect with nature, which has been shown to reduce stress levels by 20%, improve mood, and even enhance cognitive function. Aleks recommends aiming for 30 minutes a day of brisk walking to increase your step count, boost cardiovascular health, and support mental well-being.

2. Stretching to Relieve Tension – Carol 

Carol says, “I wish more clients would stretch between sessions! When we start a session, clients often mention discomfort or tightness in their hips, knees, or shoulders. I always try to teach them stretching moves to help relieve tension, but life gets in the way, and many don’t prioritise themselves over family and work commitments.”

Stretching outside of your sessions can prevent these aches and pains from building up. It doesn’t need to be complicated—5-10 minutes of targeted stretches daily can make a difference. Stretching also improves blood flow, helps your body recover faster, and relieves stress. Carol believes that if clients could adopt this practice, they would see a significant improvement in their flexibility and overall comfort during workouts.

3. Daily Movement and Stretching Routine – Aline

Aline shares, “As a trainer, there are many things I wish my clients could do outside our training sessions. Often, they rely on the 1 or 2 sessions we have together to stay active, but that isn’t enough. If I could suggest one practice for all clients, it would be a daily movement and stretching routine.”

Incorporating daily movement—even if it’s only 10-15 minutes—can have a massive impact on your overall fitness, recovery, and injury prevention. Aline emphasises the importance of maintaining flexibility and range of motion, which directly affect workout performance. Stretching helps reduce muscle tightness, improves circulation, and decreases the risk of injury.

By setting aside a small portion of your day for movement, such as micro-workouts or stretches, you’ll feel more energised, and your muscles will recover faster. Studies show that individuals who stretch regularly are 47% less likely to suffer from muscle-related injuries.

4. Incorporating Daily Movement – Casey 

Casey says, “My number one wish for clients is to incorporate daily movement into their schedule, whether a walk, a stretch, or a workout. I know we all have hectic schedules, but instead of thinking, ‘How can I make time for it?’ try thinking, ‘How can I incorporate it into my current routine?’”

Casey advises finding creative ways to incorporate movement into your day. These little adjustments, whether getting off the tube a stop early to walk, walking during phone calls, or doing a 10-minute morning workout, add up. Research supports this, showing even minor bouts of movement, such as walking for 5 minutes.

Adopting small, consistent habits outside your personal training sessions isn’t just a recommendation from our MotivatePT trainers—it’s backed by science.

5. Move More, Sit Less

Aim for at least 150 minutes of moderate aerobic activity each week to truly embrace a vibrant and active lifestyle, complemented by strength exercises for a couple of days. This could be anything from brisk walking and cycling to engaging in yoga sessions that invigorate your body and mind. It’s easy to find ourselves spending excessive time sitting at work, during our commutes, or when winding down at home. 

The truth is that extended periods of sitting are associated with increased risks of heart disease and metabolic issues. But there’s good news! Minor, thoughtful adjustments can make a significant difference. For instance, standing for 30 minutes every hour can enhance your circulation and metabolism by an impressive 40%. 

6. The Power of Stretching for Recovery

Incorporating stretching into your routine is a fantastic way to boost joint health, flexibility, and posture. Stretching improves blood flow to your muscles and helps reduce lactic acid build-up, enhancing recovery after workouts. Just 10 minutes of stretching each day can cut your injury risk in half!

Guidelines to help you get started today

Embracing these practices in your daily life can be easy and rewarding. Here are some friendly tips to get you moving:

• Set a Timer: Dedicate 5 minutes every hour to stretch or walk briskly. These mini-breaks can significantly reduce tension and sharpen your focus.
• Walk with Purpose: Consider parking a bit farther from your destination or taking the stairs instead of the elevator. Every little bit counts in boosting your daily step count!
• Morning Routine: Kickstart your day with 5-10 minutes of stretching or yoga. It’s a beautiful way to energise your body and set a positive tone for the day ahead.
• Track Your Movement: Using a fitness tracker can be a fun way to stay motivated as you monitor your steps and set movement goals.
• Focus on Posture: If sitting at a desk is part of your day, aim to stand for part of it. A standing desk can help counteract the negative impacts of prolonged sitting.

Remember, the impact of consistent daily movement, stretching, and simple lifestyle tweaks is profound. By integrating even one of these habits beyond your training sessions, you enhance your fitness, energy levels, and overall mental well-being.

To truly unlock the benefits of your training, weave these habits into your daily life. Your body will respond positively, and your progress will flourish!