Written by Dr Dan O'Sullivan, Occupational Health Physician at Health Partners
January 2026 has brought record-breaking rainfall to parts of the UK, according to the BBC, surpassing levels not seen in over a century. While extreme weather is always a talking point, it's worth remembering that unusual conditions have punctuated history before – for instance, BING highlights the 15-week deep freeze of 1407–08, which left the Thames frozen solid for much of that winter. Weather is as much a part of British life as tea and queues, and discussing it remains a reliable way to bond with others. So, while the rain may seem relentless, at least it keeps the conversation flowing.
However, the relentless rain does present its challenges, particularly when it comes to staying active. Over the past decade as a Doctor working across a variety of settings, I’ve seen countless cases where a lack of movement has contributed to health issues that could have been mitigated with regular physical activity. The damp weather might make it harder to get motivated, but incorporating movement into daily life is crucial for physical and mental wellbeing. With that in mind, here are some broadly sensible steps to take (Forgive the pun!)
1. Set Realistic Goals
Before you dive headfirst into a new fitness routine, take some time to set achievable goals. Whether it’s walking 10,000 steps a day, running a 5K, or simply committing to 30 minutes of activity three times a week, having clear goals will give you direction and keep you motivated. Remember, consistency is key – start small and gradually build up your fitness level over time.
And not too many either. Think about how this new habit is actually going to fit in. What are you going to put down to pick up? If you can, just have 1 goal, that way your attention isn’t split.
2. Embrace the Outdoors
Spring is the ideal season to enjoy the great outdoors. The blossoming flowers, chirping birds, and warmer weather can make any workout feel less like a chore and more like a treat. Consider activities such as walking, hiking, cycling or even outdoor yoga. Explore local parks, nature trails or even your own neighbourhood – the fresh air and sunshine will do wonders for both your physical and mental health.
3. Try Something New
Spring is a season of renewal, so why not use it as an opportunity to try something new? Perhaps you’ve always wanted to take up tennis, join a dance class or try paddleboarding. Experimenting with different activities can keep your fitness routine exciting and help you discover a hobby that doesn’t feel like exercise at all.
4. Make It Social
Exercising with friends or family can make fitness more enjoyable and hold you accountable. Invite a friend for a morning jog, organise a group hike or join a local fitness class together. Not only will you get moving, but you’ll also strengthen your social connections and create lasting memories.
5. Incorporate Movement into Your Day
If you’re struggling to find time for structured workouts, focus on incorporating more movement into your daily routine. Take the stairs instead of the lift, walk or cycle to work, or use your lunch break for a quick stroll. Even small changes can add up over time and help you maintain an active lifestyle.
6. Invest in Comfortable Gear
One of the easiest ways to stay motivated is by ensuring you have the right gear. Treat yourself to a pair of comfortable, supportive trainers and weather-appropriate activewear. Feeling good in what you’re wearing can give you a confidence boost and make your workouts more enjoyable.
7. Set a Schedule
Life can get busy and it’s easy to let fitness take a backseat. Combat this by scheduling your workouts like any other appointment. Whether it’s a morning jog, an afternoon yoga session, or an evening gym class, having a set time for exercise can help you stay on track and prioritise your health.
8. Celebrate Your Progress
As you work towards your fitness goals, take time to celebrate your achievements – no matter how small they may seem. Whether it’s running your first kilometre without stopping or simply sticking to your routine for a week, acknowledging your progress can boost your confidence and keep you motivated to continue.
9. Fuel Your Body
Spring into fitness by pairing your workouts with a balanced diet. Focus on eating plenty of fresh, seasonal fruits and vegetables, lean proteins and whole grains. Staying hydrated is equally important, especially as temperatures begin to rise. Nourishing your body with the right foods will ensure you have the energy to stay active and feel your best.
10. Listen to Your Body
Finally, it’s important to listen to your body and avoid pushing yourself too hard. Rest days are just as crucial as workout days, giving your muscles time to recover and grow stronger. If you’re feeling sore or fatigued, take it as a sign to slow down or opt for a gentler activity like stretching or walking. Beware becoming the weekend warrior!
Over the past two years, one of my favourite ways to stay active has been using the training feature on my smart watch to prepare for running races. It’s kept me motivated and given me a clear sense of progress. My friend Tom, on the other hand, recently set up a bike in his garage and managed to clock two hours on it recently! I’ll admit, I’m a little envious – mostly because I don’t have a garage (though perhaps you do!).
Ultimately, though, the key to staying active isn’t about having the perfect setup or overthinking your approach. Most of us already know the basics of what we need to do, and spending too much time trying to optimise can often just be another form of procrastination. The truth is, if you commit to doing even something small but do it consistently, you’ll likely find that your life tomorrow is just a little bit better than it is today. That, in itself, is a step worth taking.
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