Ten Year Exercise Streak
Three Top Tips for Maintaining a Daily Exercise Challenge
On March 24th, my unbroken exercise streak reached the ten-year mark. That means I made an active journey of at least five kilometres, every single day, for ten years.
An active journey for me can be walking, running, cycling, canoeing, kayaking or skiing. Every single day, without fail, I manage to shift my body at least five kilometres by one of those modes of travel.
I am confident in my belief that these journeys are good for my physical and mental well-being.
The day before I reached the ten-year mark, I was asked what my secret was in terms of keeping the streak going. My response was that I have three key tips, and those tips are the subject of this blog article. So here goes:
Tip 1. I prioritise exercise. When I get up every morning, taking exercise at some point in the day is my number one priority for that day. It might be equal number one with something else, but it is right up there – always.
For some people, exercise never appears on their “To-do” list, whilst for others it is on the list, but near the bottom of that list, so as soon as the day’s events unfold and things get out-of-hand, it gets bumped off the bottom.
To ensure you take some exercise, make it a priority.
Tip 2. By putting a number on an exercise challenge, you have something to focus on.
My number happens to be Five. At least Five Kilometres every day means that I focus on reaching that distance, no matter what the weather, how busy my work schedule is or what my mood might be.
Other people come up with their own challenges, like walking the daily (one) mile, running ten miles every week, cycling 1,000 miles in the year, doing 10 press-ups every day or a 1-minute plank exercise every day.
That number helps you maintain your motivation because you soon become determined to achieve your measurable target.
Tip 3. Find what works for you and make sure you enjoy it.
When I started my challenge, I made a few tweaks to it before hitting on the set of rules that I’ve been working to for over ten years. Having made those early tweaks, I managed to find something that works for me, and very importantly, I enjoy it.
My advice to anyone else is to find what works for you and make sure you enjoy it. If it’s not working and/or you’re not enjoying it, then don’t give up, make some changes instead. If you set the bar too high and start out on a challenge that you can’t keep up with, then make it easier for yourself. It’s better to lower the bar than to just give up because it was too hard.
Likewise, if you set out on a challenge and find it too boring and easy, then increase the distance or amount of time you spend on your exercises. You want to feel stretched, but you also want to feel that what you are doing is sustainable.
One of the reasons for being on an exercise streak, rather than run streak (running every day) is because I enjoy the variety of mixing the activities.
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I hope this article might help you in your quest to take more exercise and enjoy a more active and healthier lifestyle.
For further details about my exercise streak and practical tips on developing your own challenge, read my inspirational book – Find Time for Exercise.
As I crossed the ten-year line on March 24th, my story was covered in several publications, including The Times, The Herald, The National and Perthshire Advertiser.
Finally, on March 25th, I ran the Perth parkrun, hopefully on my way to extending my exercise streak to eleven years, twenty years and maybe even further.
Celebration. Ten-years of daily exercise.
Run, walk, cycle, canoe, kayak and ski.
Ten-year exercise streak photoshoot.