Last Sunday, I completed a 10 km run at the Leuven Marathon in Belgium. It may not seem like a huge milestone to some, but for me it represents months of effort, doubt and starting over. Running used to be a big part of my life. It was my way to clear my mind and feel balanced in my body.
After having children and taking on the responsibilities that come with raising them, my priorities changed. My husband has always had a demanding job, working late and traveling frequently, so we agreed that I would take care of the daily routines at home especially while living abroad.
Therefore, in recent years I have exercised occasionally at home and gone to the gym from time to time, but not consistently enough to make real progress. I have often felt guilty about not doing enough, but looking back, I see that I was simply in a different phase of life. My priorities were different and I think it is important not to resent that.
We all go through different phases and comparing ourselves to other women rarely helps.
The Shift
After moving to Belgium last year and completing my health coach studies, something shifted. Maybe it was the fresh start, or it was the fact that my youngest turned four and became more independent. Whatever it was, I suddenly felt more energy again. I joined a gym and started going regularly, doing strength training and running on the treadmill.
Slowly but surely, I began feel stronger. But there was still a voice in the back of my mind saying “maybe I have lost the ability to run like I used to”. But instead of listening to that voice, I kept going, I had always dreamed of completing a running event abroad and something in me wanted to pursue that dream.
Making Small Incremental Changes
I focused on steady, realistic progress and used the SMART framework as a guide. I started with one kilometre and then little by little I managed to run further. One kilometre became three, and after a few times running I was able to run five, and weeks later I ran ten kilometres.
At the same time, I did strength training at least twice a week, focusing on my back and knee, my sensitive parts. This made a huge difference and created a foundation that allowed me to run without pain afterwards. But it wasn’t always easy. There were times when I felt like I was doing everything wrong and wasn’t progressing at all. There were also times when I wanted to quit, but I knew that I had to push through for my health and wellbeing.
Knowing Why
For me, my children are my biggest motivation. I don’t want to just be there while they grow up, I want to be present in their lives, be active with them, feel strong and able to support them in whatever challenges may come their way. This helps me to push through the wall when things feel hard. You need to find your reason, your motivator, your why which will help you push through consistently when your demons try to drag you down.
What I Have Learned
There is no perfect timing, only the moment when you decide you are ready. Starting small is not a weakness. It is how you build something that lasts. Strength matters more than we think, especially as we move through midlife. Then consistency matters more than intensity. Your journey is your own. Comparing yourself to others is simply a waste of energy.
What Science Tells Us About Exercise and Health
Research findings across many studies have remained consistent and broadly shows that:
- Regular physical activity supports both physical and mental health.
- Strength training helps maintain muscle, joint stability, and overall function as we age.
- Consistent lifestyle habits can reduce the risk of chronic diseases such as heart disease and diabetes and may help delay cognitive decline.
- Small, sustainable changes are more effective long-term than intense efforts in the short term.
Start Your Own Sustainable Fitness Journey
If you feel like you have lost your way with movement and your health in general, know that you are not alone! You don’t have to start big; you just have to take the first step. I would love to support you on that journey!
You can take a short wellness assessment and get immediate results as a starting point. If you then feel like getting help in making serious and sustainable changes, then feel free to book a free introductory interview where we explore your current situation and set meaningful objectives to get you on the right track. After booking your appointment you will receive a link to a health history questionnaire by email which once complete will make our initial session more efficient.
With care,
Rannveig
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