Tiff Chen's relationship with exercise changed when her sister gifted her a bike for Christmas.
The 34-year-old, living in Naarm/Melbourne, was new to Australia, and wanted to explore the city without the cost of public transport.
"It turned out to be great — life-changing actually," she says.
Exercise hadn't been a part of her life previously, but Tiff says cycling allowed her the freedom to "ride through the laneways, stopping and starting" as she liked.
As a child she learnt to ride her neighbour's bike, but never had her own to practise on. So, building confidence took time.
Back then she was working in hospitality, but Tiff is now a social worker and needs her car for work. She rides recreationally on the weekends.
"It's great for fitness and getting around with friends."
Finding the motivation to exercise can be difficult, and that's especially true if it's not something you're doing regularly.
The good news is it's possible to increase fitness and health without slogging away for hours each day.
And finding something you actually enjoy is possible, as Tiff and two other women we spoke to share.
Tracking progression
Amber Manto used to avoid exercise "like the plague".
"If I was to run for the bus, I would be puffed out," the 39-year-old living in Bondi, Sydney, says.
She'd dabbled in a few different forms of activity, including joining a gym, but nothing stuck.
Five years ago, however, she decided her mid-30s was the time to get serious.
So she attended a pole fitness class — something she'd always wanted to try.
"I never had a studio near me. And it can be really expensive," Amber says.
After one class, she was addicted.
Amber realised she enjoyed exercise where she was part of a group, but not a team.
Most of all she loved tracking her progress.
"There are stages to pole dancing; learning a new trick or getting your splits flatter," she says.
"There is always something you are working towards that is not motivated by weight or health."
She adds that becoming fit has been a "lovely by-product".
Sticking with it
Jane Howard began running during the pandemic and, like Amber, says seeing her progress was encouraging.
The 34-year-old from Adelaide was into dancing and swimming as a child, but "hated" and avoided exercise during her 20s.
"I absolutely would have said it wasn't for me, I wasn't interested."
During the peak of COVID-19, Jane says her mental health took a "dip", and she was struggling with insomnia.
Her doctor recommended exercising outside at night to tire her body out.
"I would just do brisk walks, and then I'm not entirely sure what the decision process was, but I decided to try the Couch to 5k app," explains Jane.
Couch to 5k are generally free or low-cost coaching plans designed to help people who want to start running.
The programs are available online, or as apps or podcasts.
"I was absolutely terrible. I thought, 'how could anybody possibly do this?'" Jane says of starting out.
"But I stuck with it. I remember the first time I ran for 8 minutes it was just the most amazing thing.
"It's such a sense of achievement."
Jane's insomnia improved, although for a short time she did need the assistance of medication.
She's hung on to the habit, running about three times a week these days, and says even though she's "not very good", that's OK.
"I love it. That is something I never would have expected to say."
Try new things
Amber's advice for anyone finding it hard to make something stick: keep trying new things.
"Think about the elements you enjoy. Is it being part of a group? Or seeing progression?" she says.
Jane says if running interests you, to start small.
"Maybe instead of driving to the local shop, try a walk — or the pub," she suggests.
"The longest I've ever run in my life was 6 kilometres and that was towards the pub."
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