How to Make Exercise Sustainable

We all know that consistency is the key to progress, but for many people, staying consistent is the hardest part. Life gets busy, motivation fades, and habits slip — but creating a sustainable approach to exercise isn’t about perfection. It’s about designing something that works for you, long term. Here’s our guide to making your health and fitness journey something that lasts.

1. Know What Your Goal Is

Before you start, define what you’re working towards. Your goal can be as simple as wanting to feel happier and more energised, or as specific as training for a marathon. What matters most is that it’s your goal — not someone else’s expectation. When you train for yourself, you build purpose and enjoyment into your routine, and that’s what keeps you going.

2. Be Realistic With Your Time

Take an honest look at your schedule and decide how much time you can commit. Whether it’s two sessions a week or five, consistency matters more than frequency. Create a plan that fits around your life — not the other way around. Remember the saying: fail to plan, plan to fail. Having a clear, achievable structure sets you up for long-term success.

3. Avoid the All-or-Nothing Mindset

Perfection is overrated — and unsustainable, and what is perfection anyway? The goal isn’t to be perfect; it’s to be consistent. Discipline will carry you further than motivation ever could. Think 80/20: following your plan and eating well 80% of the time is far more effective than being perfect for a week and falling off for the next. Training three times a week, every week, beats going all out seven days before a holiday and then stopping altogether. All too often we see this all-or-nothing approach and it never leads to success, you couldn't approach your job like this so why would you expect it to work in other parts of your life.

4. Support Your Training With Good Sleep

Exercise alone isn’t enough — it’s supported by what you do outside of the training sessions. Sleep is a cornerstone of recovery and performance. Aim for around eight hours a night, ideally between 10 p.m. and 6 a.m. While life doesn’t always allow for perfect sleep schedules, prioritising rest where you can makes a huge difference. Having had two children we understand that at times in life you cant always put yourself first. You can however manage your expectations around this time and adapt things accordingly. likewise you will have a late night with friends from time to time, you should just aim to get it right most of the time. Good sleep improves mood, cognitive function, hormonal balance, and even muscle recovery.

5. Eat a Balanced Diet

Food is important fuel for our bodies, but we also know it is much more than that. Its social, its emotional and how we approach it is based on habits and behaviours that we have developed since birth. Don’t cut out entire food groups or follow extreme trends. Instead, eat a balanced and varied diet, paying attention to how your body feels. When you’re full, stop. When you’re hungry, eat mindfully. There’s a lot of information — and misinformation — about nutrition, its not easy to actually know what it is you are supposed to be doing. If you’re unsure, why not speak with a qualified nutritionist to help guide you toward clarity and balance.

6. Move More Every Day

Movement doesn’t have to end when your workout does. The target of 10,000 steps a day isn’t arbitrary — studies show it can significantly reduce the risk of heart disease, improve mood, and support weight management. For example, research indicates that people who average 8,000–10,000 steps per day have up to a 50% lower risk of premature death compared to those who are sedentary. Walking more really does matter.

7. Prioritise Rest and Recovery

Rest isn’t just about sitting on the sofa. True recovery involves giving both your body and mind space to reset. Spend time with friends and family, enjoy nature, take a bath, read a book, laugh more, and limit your screen time. Build moments of calm into your week to create mental clarity and reduce stress. Recovery isn’t a reward — it’s part of the process.

At One True North, we specialise in helping you put all of these principles into practice. Everything we do is bespoke — built around your goals, lifestyle, and needs. Our team of experts in personal training, nutrition and counselling, work together to create a fully integrated plan designed specifically for you. We have packages for everyone, every budget, and every location, ensuring our tailored approach is accessible no matter where you are on your journey.

“Enjoy your body, use it in every way you can. It’s the greatest instrument you’ll ever own.”

Contact us, tell us what you’re looking for, and let’s explore how we can work together to create lasting, meaningful change.