6 habits to keep fit all year round –

We even want big changes in our body to happen in a short time. But trying to lose weight or gain super-toned curves in a few weeks leads to frustration and, worse, a high risk of injury.

BF’s motto: exercising should be a lifestyle, not a one-off commitment. Next, physical educator Eduardo Netto, technical director of the Bodytech gym network, suggests ways to keep your body and health up to date 365 days a year.

1. Even if you only have 15 free minutes a day, get moving. Any exercise is better than no exercise. If you’ve already realized that you won’t have time to work hard, whatever the reason, find a way to move around: walk to a farther restaurant for lunch, go to the building’s gym to cycle a bit before taking a shower or take the dog out for a walk.

Read more: 6 things runners can’t forget on race day

Vary activities so you don’t get bored. “Alternating your exercise routine, at least every two months, reduces the chance of you abandoning your workout”, says Netto. Your body needs new challenges and so does your mind. You can try new classes at the gym, but also do something different in your usual workout. “For example, if you are one of those people who press a button on the treadmill and train uninterruptedly for 30 or 40 minutes, try running for just 15 minutes and then doing strength exercises in the weight room”, suggests the physical educator.

If you don’t feel pleasure in the “during”, focus on the “after”. If you still haven’t found a physical activity that gives pleasure to practice, remember what you feel after finishing: that feeling of accomplishment, the post-exercise relaxation and, of course, the endorphin released are good motivations.

Think about taking care of yourself and not losing weight. “Transform your weight goals into exercise time, distance traveled or even the number of trips to the gym”, suggests the physical educator. Instead of setting out to burn ten pounds, challenge yourself to run three times a week for 40 minutes, for example. These are small changes in behavior that, if combined with a controlled caloric intake, lead not only to weight loss but also to an increase in the level of strength and energy, and to an improvement in physical conditioning.

See too: What sports coaches would like to tell you

See exercise as an obligation. If you’re one of those people who expect to wake up with the greatest disposition to lead an active life, here’s some bad news: maybe that day will never come! Until exercise becomes a habit, training time should be seen as an essential part of your day, just like a meeting or paying a bill. Your training is a priority and should be included in the agenda along with all other commitments.

Don’t shy away from working out those days. When menstruating or PMS, exercises can be allies, as the hormones released during training have an analgesic effect (they can relieve cramps). Already the endorphin produced helps improve mood. But if your flow is very intense, reduce the load or pace to avoid discomfort.