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.

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Simon Michael

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Liz was professional; accurate in her diagnosis; and her treatment effective. Also a lovely person. She resolved a long-standing neck problem within 5 weeks.

Maggie Murdoch

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Michelle Harriman

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I had a problem with my neck and shoulder that was causing me a lot of debilitating pain. I booked into Marple Physio with Liz and I have to say that the treatment I received was first class. With Liz’s expert advice, magic hands and wisdom, in just a handful of sessions the pain and problem were no more. Following on from this treatment Liz recommended I try regular back, neck and shoulder massages to help prevent the problem reoccurring. She recommended Maria. Oh my days, Maria’s massages are beyond fantastic! I really look forward to the appointments and can definitely recommend them.I would without doubt recommend Marple Physio, the service is outstanding. Thank you so much Liz and Maria.

Mark Woodhead

1722706091

I’m really pleased with the results of my physio sessions with Nicky. I had a pain all the way down the back of my left leg for over a year. It was uncomfortable all the time but when jogging the pain increased and it felt very tight. Plus I had mild pain in my lower back for over 20 years, which I assumed was due to me sitting at a desk all day everyday. I just accepted it over the years and tried to ignore it.The physio sessions focused on daily exercises and stretches. Over the sessions, more stretches were introduced and we ensured I was doing them all correctly. This was important, as I’d somehow managed to drift from what I’d been shown between the early sessions. Eventually, I nailed it and I now have no pain in my leg or lower back. I’m doing the Marple Parkrun every week and generally feel more relaxed, as I have no background pain.I wish I’d gone to Marple Physio sooner.Thanks Nicky.

Karen Sangster

1721831901

I've used Marple Physio for several issues relating to back, neck and jaw pain and the team are ace, I've had physio including acupuncture and Liz is fabulously attentive and caring. I've also recently had a sports massage with Hadiya. I went in with pain so distracting I was struggling to stand/walk and left feeling like a massive weight had been lifted and went to a concert and stood up all evening. Highly recommend them!

Ellie Robinson

1718985673

I booked in for a sports massage after struggling with neck and shoulder pain. Nadia was absolutely amazing throughout, I’m now feeling so much better and I’m able to turn my neck again. Thank you so much Nadia!

M. G.

1714304526

My son and I have both had physio treatment from Liz, who has been brilliant in helping us quickly improve our symptoms. She has gone out of her way to help us, and is a thoroughly kind and highly knowledgeable professional. Thank you so much!

Alan Whitfield

1713538640

I have used Marple Physio several times for a variety of musculoskeletal problems. They have always been very accessible, efficient and effective in treating me. They are my first port of call for anything of this kind.

Lara Drake

1712875448

I've had a few sports related injuries over the past few years and have seen both Nicky and Liz at Marple Physio. Both were super knowledgeable, understood the issue, and provided practical advice and exercises to help me quickly get back up and running (literally). I really recommend Marple Physio and have had nothing but good experiences. Thanks so much for all your help!

Paul MOOGAN

1711569053

My 13 year old son was suffering from a lower back issue that was stopping him football training and playing for over 4 weeks and it was really getting him down. A single appointment at Marple physio did the trick. The issue was quickly diagnosed, treated and he was left feeling much better with some exercises that have completed his recovery. I would highly recommend Marple Physio.

G B

1711278502

I went to Marple Physio during pregnancy as I was having problems with pelvic girdle pain and hypermobility. Before I started, I was struggling to walk up stairs without being in a lot of pain, had disturbed sleep from it and was dreading things getting worse in my final few months of pregnancy.Over my sessions Nicky gave me exercises that were manageable and safe, but still felt like they were making a big difference to my pain and also building up my strength. Pretty quickly I found my pain easing up and by my final session at 36 weeks, I felt in so much better shape than when I first started!I’d recommend Nicky to anyone needing support, but especially when pregnant. She was very approachable and really listened to what I needed and what I felt I could do as my pregnancy progressed.

Amy Wood

1709742664

Brilliant service. Helped me so much with my low back pain. Saw a couple of other people at other clinics before working with Liz and she was hands down the best!

Rose-Marie Webster

1706084366

I saw Nicky for pain in my c section scar which was affecting me on a daily basis. She was great at coming up with different treatments (exercises, physical manipulation and a cream) which have improved the pain I was experiencing.

Helen Quinn

1700490275

Liz and colleagues have been treating my son for many years and are fantastic with him. Although his condition will never change keeping him free from discomfort and moving the muscles he can’t use are invaluable to his quality of life. We can’t thank and praise them enough not only for their knowledge but for their care, commitment and respect shown to us all

Ste Waterhouse

1690449605

I went to Marple Physiotherapy with what I assumed was a sore neck, but it turned out to be my shoulder. After many sleepless nights in agony I went to see Liz, who after two visits got me back to normal. 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.

Andreea Dumitru

1689088791

Excellent input from Liz during my recovery after rather complex knee ligament injury. She provided step-by-step guidance with regards to specific exercises for every stage of the recovery alongside therapeutical ultrasound and massage. Highly recommended

Emily Rowbottom

1683539867

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

1681760086

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

1680711070

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

1667544875

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

1653310339

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

1630659906

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

Mark Bodle

1626014535

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.

Anthony Ward

1614685453

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

Dan Labella

1613738523

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

Dave

1608308251

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

1587295868

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

1585385122

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

1585299335

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

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Sue Ward

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NJP

1576777232

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

1571594231

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

1568728271

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

1565707331

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.

M Hague

1562360550

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

1556553093

Great servce

maria cuoio

1556134054

matthew allen

1545477328

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 -

1543086088

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

1539938608

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

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Judith Gorman

1528472814

Patrick Lyons

1524817402

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

1524421209

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

1490564086

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

1487865384

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

1477387944

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

1471381120

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

1470047823

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.

Setting goals and getting motivated for exercise.

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

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

Here's what our clients say.