Health (when you really dont want to) Its dark and cold, youre bored with your fitness routine and even though you know youll feel better afterwards you just cant motivate yourself to exercise. Our expert tips will get you moving WORDS: CLAIRE LAVELLE You feeltired If you want to hit snooze instead of exercising first thing, chances are you havent had enough sleep or your sleep pattern is erratic, says Harrison Bogdanovs, head coach at Virgin Active (virginactive.co.uk). Aim for eight hours sleep [children and pregnant women need more], but try for the same eight hours every night, he explains. Its important to get into good habits so that your brain knows when to expect to sleep and get up. If you need to, set your alarm so that you know when its time to go to bed as well as when to wake studies show that irregular sleep patterns result in poorer quality sleep. That way youll feel less inclined to hit the snooze button. You feelachy Its important to listen to your body when living with a long-term condition such as arthritis, so if youre very stiff and sore, a more intensive exercise session may not be right for that day. However, dont use this as an excuse not to move at all, says Bogdanovs. Instead, drop the intensity, opting for low-impact walking and stretching, and make sure you keep your activity levels up by moving more where possible so walk instead of getting the bus or take the stairs instead of the lift. Exercise has been shown time and again to be helpful in managing arthritis, and general fitness and strengthening exercises should be part of your routine. A little bit of exercise is better than nothing. You feelbored with your routine Its time to shake things up! Speak to a fitness expert at your local gym or try new classes with a friend, says Bogdanovs. Exercising with someone else is great motivation as youre less likely to skip it, and its more fun with two. Classes with a friend can help you feel less nervous about trying something new do some research before you go so that its not a complete surprise and tell the instructor that youll take things at your own pace to start with. Nervous energy is normal and not a bad thing. Embrace it and try something new its a great confidence booster. You feeldemotivated Work out what it is thats putting you off exercising and tackle those reasons one by one, says Bogdanovs. Cold and dark outside? Then exercise at home. There are plenty of apps and YouTube videos you can choose from, and you dont have to leave the comfort of your living room. If it takes you a while to get moving in the morning, train at a different time of day. Not everyone is a morning person, and a workout is a workout, no matter what time you do it. You just dont like exercise I would challenge this, says Bogdanovs. I think its more about finding the activity thats right for you. There are a huge variety of classes and exercise options at the gym, but its not for everyone. Instead, you could try walking, swimming or perhaps water aerobics. Team sports can be more motivating for some people, and exercising with someone of around the same ability level can put you at ease. This is especially the case if they have the same goal as you. So go on give it a go! ISTOCK.COM / TCENTRALITALLIANCE How to get moving