Setting goals and getting motivated for exercise.

Want to get motivated for exercise?

Following from our previous article on the overall benefits of exercise, let’s now look in greater detail at which types of exercise to choose, how to set goals and to get motivated.

When choosing a new exercise to try, spend five minutes thinking about why you may want to start a new exercise:

Response to recent ill health / diagnosis.
Pain relief / symptom management.
Weight management.
Improve overall health / well-being.
Training for a specific event eg: charity fun run.
Meet new people.

Look to set some achievable goals and rather than ‘get fitter’ labels, aim to make your goals “SMART”: Specific, Measurable, Attainable, Realistic, Time Bound. For example:

Having consulted a relevant health professional to confirm it is safe, Susan has decided to join her local running beginners group (such as the Marple Runners Pub to Parkrun). Her objective is to improve her cardiovascular fitness and reduce her lower back pain.

Susan sets attainable short and long-term goals, which act as motivation both to keep her attending as well as realistic, so they do not become a source of frustration. What else can help? Once you’ve ‘got going with this exercising’ that’s it, isn’t it? Unfortunately not! If you’re like 99% of us, there will be periods when it is not possible to exercise due to work or family commitments, injury or travel and early momentum could be lost.

Specific	Improve cardiovascular fitness.
Measurable	To increase running distance from 500m to 5km without stopping due to shortness of breath.
Attainable	It is realistic that Susan can attend the suggested twice weekly running programme every week for the next 9 weeks.
Realistic	Susan has been advised by her GP that running can improve lung capacity.
Time Bound	To achieve goal by end of the 9 week programme (short-term) To be able to run 5km in 30 minutes after 12 months (long-term).

Intrinsic motivation is our own sense of well-being and enjoyment derived from exercising. That’s all you need and it’s always present.

Extrinsic motivation is an external factor that keeps us attending: for example, you allow yourself to have a chocolate bar afterwards or your team mate will ‘name-and-shame’ you on Facebook if you miss a session! If these ‘incentives’ were not there, would you still go?

Both types of motivation can be helpful, especially in the beginning. It can also be beneficial in cultivating an inner sense of reward to help you to be consciously aware of how exercise helps you to feel better. It may well be the key to keep us exercising in the long-term.

Variety is another great way to keep going your ‘exercise mojo’ going. As discussed in our last article, different sports offer different benefits, so it is always advisable to cross-train (this means regularly do two or more different types of sports). This will help maximise health benefits and also provide contingency in case of event, for example:

You can do non-weight-bearing mat work if you have twisted your ankle
You can stay indoors if the rain is torrential
Have a sport that does not require equipment for when you’re travelling
Try something brand new every couple of years or so; there are so many different sports out there, don’t think there’s only one for you!

Remember: it might be hard sometimes to get there, but you will always be pleased you went!

If you are unsure of what level of activity or type of exercise is suitable for you, then please contact our clinic and one of our Physiotherapy team will happily have a free telephone consultation with you. For those looking to return to exercise safely, we are delighted to recommend qualified personal trainers Ben Potter and Olly Freeman from VIDE Fitness.

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To book your consultation please complete our online booking form*.

If you would like to know more about how we can help you, please contact us and one of our friendly team will be happy to discuss your needs, without obligation.

* Please note: If your treatment costs are to be paid directly by your health insurance company, we kindly ask that you contact us by phone or email to arrange your appointment.

Coronavirus (Covid-19) update

Please read our COVID-19 guidance for the latest information on how we are keeping our staff and clients safe.

Google Rating

4.9

Based on 41 reviews

Marple Physiotherapy

4.9

Emily Rowbottom

09:57 08 May 23

From the get go, I have been really impressed with my treatment at Marple Physio and would recommend it to anyone with back troubles. The initial consultation was so thorough, I left feeling positive that I could improve my chronic pain. I really appreciated that Liz was able to explain the reasoning behind my long term back troubles (over compensation and shortened muscles etc.) She has given me a proactive treatment plan that I never got previously from other establishments and I have seen an improvement in my condition after only a few sessions.

Simon Turner

19:34 17 Apr 23

A massive thank you to Liz for getting me to the start line of the Manchester Marathon! Picking up an injury half way through training I feared the worst for the big day, but a swift treatment cycle had me back up and running in a couple of weeks. I had plantar fasciitis which I have heard keep people out for months on end so such a huge thank you for the wonderful care provided to help me back to my feet.

Adam Featherston

16:11 05 Apr 23

I self-referred to Liz after an episode of chopping firewood resulted in a bad case of tennis elbow with constant pain and a complete absence of strength in my right arm. The combination of physical therapy over a course of weeks, combined with effective exercises for home, has all but cured it, in a surprisingly short time. In the process of treating my arm, Liz also diagnosed some of my long term back problems and set me on a course to strengthen the right muscles to counter those issues. Great experience and would wholly recommend.

Christopher Lynas

06:54 04 Nov 22

Brilliant, extremely knowledgeable and caring. They put me at ease which is very difficult when you have a very painful back. Everything from the therapy provided to the online programme they use to send you exercises is first class.

Kieran Baggott

12:52 23 May 22

I had physio on my shoulder with Liz and she is very friendly and an expert at what she does. She was quick to diagnose the issue and give me the appropriate exercises that helped fix the problem. Would definitely recommend.

James Bartley

09:05 03 Sep 21

I had a sports massage with Nicky. Overall, a brilliant service which I would highly recommend.

Mark Bodle

14:42 11 Jul 21

I received fantastic service from Marple Physiotherapy and my physiotherapist Nicky. The causes of my hip injury were investigated and clearly explained, and I was given several recovery exercises to follow. All in all a very rigorous, personable, and tailored experience. Would highly recommend.

Ste Waterhouse

06:07 25 Mar 21

I went to Marple Physiotherapy after I slipped on the ice with my dog and hurt my neck/shoulder. After many sleepless nights in agony I went to see Liz, who over a few visits worked wonders and had me pain free and most importantly got me my full movement back in my right arm. Everything from what she did in the practice to the exercises see gave me to do at home is geared up to promote a speedy recovery and her knowledge is incredible.Can’t recommend them enough, would definitely suggest a visit if you have any aches or pains.

Anthony Ward

11:44 02 Mar 21

Very pleased indeed with the treatment. Working a treat. Home excercises are extremely helpful. Definitely recommend.

Dan Labella

12:42 19 Feb 21

Great fiendly service. Nice premises. Liz sorted my issues out. Will return!

Dave

16:17 18 Dec 20

I arranged with Nicky for some physio on my father’s shoulder at short notice as my dad was in a lot of pain.He is so happy with the Sevice and effort Nicky gave him today and is very pleased with the results already. Thanks so much for looking after him. He will be returning next week..

Clare Mannion

11:31 19 Apr 20

Before lockdown I started treatment with Julie on my C-section scar. I have suffered with pain, aggressively red looking scar which was hypertrophic for a year. After a discussion and 3 sessions with Julie I saw an improvement. We did specific massage, which involved super gentle movement technique, along with an ultrasound treatment. Julie explained exactly how to treat my scar at home so I could continue with the movement technique myself.The scar is now less aggressive looking and in parts starting to turn skin colour and has more movement all along the scar. Although not 100% pain free just yet, it is a massive improvement.If you have any scar pain then I highly recommend having a chat with Julie and she can talk you through what treatment is best suited to you.

Jaione Iza

08:45 28 Mar 20

I've been to this physio due to aches and pains during my pregnancy and the experience was great. Very helpful and professional. Highly recommended!

Katamari Gemson

08:55 27 Mar 20

I really cannot recommend this practice highly enough. After two years of chronic pain, I am finally on the road to recovery, thanks to the help of the physiotherapists at Marple Physio. I also had my first video consultation appointment with Nicky yesterday, something the practice has introduced now face to face appointments are not currently possible. I was unsure how a video consultation would work, but I found it to be extremely useful. I have been experiencing a flare up of symptoms over the last few weeks, and Nicky did a fantastic job of suggesting exercises and movements I could use to help with them. She demonstrated moves, observed how I was moving, and I feel confident I now have some new things to try, to help relieve symptoms. I would definitely recommend a video consultation, to anyone wondering if it might be helpful.

Chris Chester

10:28 10 Mar 20

Sue Ward

15:57 18 Feb 20

Nathan P

17:40 19 Dec 19

My first visit at Marple Physio was outstanding.Liz conducted my initial physio assessment and treatment.Liz listened, was understanding and new straight away how she was going to help me going forward.All in all a really nice experience and I look forward to Liz and the rest at Marple Physio in bringing me back to full working order!Nathan

Lois Hopgood

17:57 20 Oct 19

I attended the pre and postnatal pilates classes with Nicky, through Marple Physio and would really recommend. The antenatal classes assisted with my mobility towards the end of my pregnancy, especially with tight hips.The postnatal classes helped with a sore back due to spilt stomach muscles. I would definitely recommend the classes for any ladies who are experiencing discomfort during and after pregnancy.The classes are physio based and Nicky provides one to one assistance advising exercises for particular aches and pains.

Mark Gilburt

13:51 17 Sep 19

I can highly recommend the services at Marple Physio following recovery from a recent injury the team have helped me get back to normal in the shortest possible timescales. Lovely people, great at their job and very professional.

Ben Grove

14:42 13 Aug 19

Have been to Marple Physio many times over the past 5 years and have had amazing treatment. Liz and Nicky have both been 1st class and helped me through numerous running injuries. I recommend them highly.

Marcella Hague

21:02 05 Jul 19

A fantastic physio, Liz has a caring and holistic approach. I have been to other physios and no-one compares to the treatment here. The practice has a warm and caring feel, you never feel rushed. Feeling so much better with the treatment. Highly recommended.

john pavey

15:51 29 Apr 19

Great servce

maria cuoio

19:27 24 Apr 19

matthew allen

11:15 22 Dec 18

I had been suffering with a bad back making it very difficult for me to get to the gym and keep the weight off. I approached Marple physio for advice and treatment. I was seen by Liz, physio who expertly diagnosed the problem and helped me understand what she felt was wrong with my lower back. The pain quickly lifted after performing the exercises she suggested and though it did twinge on a couple of occasions, persistence with my appointments and exercises progressed my continued recovery. I am now pain free and back at the gym. I was beginning to think my days in the gym were over being 55 years of age, but Liz reassured me that this was not the case and that with more intelligent training tips I could prevent the return of further problems. I would definitely recommend Marple Physio service for those frustrated with sporting injuries and I would like to say a big thank you to Marple Physio and in particular Liz, have a great Christmas and happy New Year. Matthew Allen .

Nick -

19:01 24 Nov 18

Had a poor experience last year with physio, only had 15 minute session but charged full price.Tried the podiatrist and they were unable to treat my foot, they did a letter for GP but still charged for the session.Had physio elsewhere and always had full 45/50 minutes! Feel like they are more interested in the money than the person returning!

Philip Wright

08:43 19 Oct 18

I came to Marple Physio, having issues with my hamstring and chest, my hamstring issue was from when i broke my leg 3 years ago and i had not done anything about it until now. I go to the gym quite frequent and these muscles were hindering my abilities. Nicola Jackson was very knowledgeable and has done a great job with me, she helped me work on these issues and now my chest is feeling alot better as is my hamstring too. Nicola helped me look at not just the muscles that were the problem but other things like certain parts of my body compensating for others. I can now keep working on these to help improve my overall body. Thank you to Nicola for the help, i would definitely recommend.Phil Wright

karen hill

16:49 03 Aug 18

Judith Gorman

15:46 08 Jun 18

Patrick Lyons

08:23 27 Apr 18

Seeking treatment for a recurring hamstring problem i was getting playing football i contacted Marple Physio. I was seen by Nicky, unlike previous physio's Nicky looked past the hamstring to find the route/cause of the problem. After a full diagnosis Nicky found it wasn't actually my Hamstring that was the problem but the surrounding areas. I was given a stretching programme to follow and after a few treatment sessions (including acupuncture) and sticking to the programme i have played pain free for a nearly a month now and also have the programme to stick to moving forward. Highly recommended would definitely use again. Thanks Nicky.

Rob Aldred

18:20 22 Apr 18

So far so good, friendly, very flexible appointment times, early morning, late evenings. Good structured routine to take home with step by step instructions and videos.

Patricia Oneil

21:34 26 Mar 17

Thanks Nicola you have changed my life And restored my confidence I wish that I had consulted you sooner.looking forward to Pilates.

Lynn Barnes

15:56 23 Feb 17

Very friendly staff well worth a visit to get rid of your aches and pains i find nicky to be very knowledgeable and professional she also has magic hands that make my aches and pains go away thank you ladies.

Melissa Sayers

09:32 25 Oct 16

I was seen the day after phoning for an appointment and it was a relaxed but informative assessment. Staff all friendly and polite. Good car parking available. Not nervous about returning which is always a good sign. Pain beginning to lift which is also what I am wanting. Definitely recommend.

Hanna Steyne

20:58 16 Aug 16

I've been treated by Liz for a couple of issues over the past few years, some long-standing, some post-pregnancy, none straightforward. The treatment rooms are lovely, and it is really easy to get appointments at times that suit. I've been really impressed by her holistic approach to investigating issues and treatment. Combinations of acupuncture, massage, muscle stimulation and exercises have all been used together to fix me. Most importantly, her work with me has been working, and has steadily fixed posture issues, post-pregnancy core muscle problems and aches and pains from running. Hurrah!

Mark D'Souza

10:37 01 Aug 16

My wife, Angela, has been having physio at this practice ever since her car accident in February and would thoroughly recommend it to family and friends.My wife's treatment has been with Liz, who she describes as both professional and caring. Liz has explained everything, putting Angela at ease from the start. My wife has been given excellent practical advice and exercises to do at home, which have aided her recovery.Our son has also had podiatry treatment here, which we would also thoroughly recommend.The staff on reception are welcoming and there is also ample car parking.

Karen Brook

09:50 28 Jul 16

Liz is a very caring and excellent physio and I would highly recommend her. Lovely friendly receptionists too.

Sara Starling

14:47 27 Jul 16

Top quality care from an excellent pool of very well qualified staff.

Ranelagh 10k Helpers

08:47 27 Jul 16

Highly recommended. Friendly, welcoming staff and easy booking. I came to Marple with a running injury and the cause of the problem was very quickly and accurately pinpointed by Liz. Rather than sign me up for endless appointments and tell me to stop exercising, she gave effective treatment and prescribed the exercises I'd need to strengthen my body and prevent a recurrence. It's worked a treat and I wouldn't hesitate to return if I needed to.

Matthias Borgert

20:05 26 Jul 16

Rob Page

18:21 26 Jul 16

From my visits there I would highly recommend Marple Physio. I had excruciating pain spasms in my shoulder and arm which as well as hurting a lot also scared me too. I was reassured by the highly experienced team there that my pain was musculoskeletal and that it could be treated succesfully. After six or so sessions I was enormously grateful to be free of pain and have full mobility back in my neck and shoulder. I was able to fit appointments in outside of my working hours which was also a great benefit, attending evening or Saturday sessions. Overall a great experience with the desired outcome!

Andrew Wright

19:23 05 Dec 13

Extremely professional service. Thorough, holistic approach and extremely helpful and lovely staff. Fully recommend.

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