The fitness routines the health experts actually stick to

Call it the fitness fog. The online space is a miasma of argument and counterargument for why you should be exercising in one way or another. Social media fitness influencers form a chattering, confusing tower of Babel.

But an overwhelm of information doesn’t necessarily help in reaching your fitness goals. So how should you really be training? What will help you get there?

We spoke to five top health and fitness experts to see what they do – and the routines they are able to stick to.

I run five times a week

Amanda Daley, Professor of Behavioural Medicine, Director of the Centre for Lifestyle Medicine and Behaviour, Loughborough University

“I have been a keen runner for most of my life. I run for the health benefits and to provide rare periods in the day when I’m alone and can think more clearly. I often save up problems and try to solve them when I’m running because there are fewer distractions and it’s harder to check my emails on the move. I also use running as a measure for how busy life is. If I’m not able to get time to run, I know my diary is out of control and something needs to change.

There is nothing more important to me than my health. If I’m not healthy, I can’t fulfill all the roles I have to play in life, so I plan my day around when I can run, which is in the morning after breakfast as I can’t run on an empty stomach. Running later in the day is a disaster as I will invariably run out of time or end up with low energy and won’t enjoy it. I also don’t like running in the dark.

My goal is to run five times per week for around four or five miles and I rarely stray from this. On Sundays I like to listen to Desert Island Discs and do a longer run for about an hour.

It’s also important to reduce the amount of sitting we do each day, so I try to fit in some activity snacks (or Snacktivity™) throughout my day. These are short two-to-five-minute bouts of physical activity. This helps to break up the amount of time I sit without a break and gives me opportunities for little mini ‘time-outs’.”

I do strength training or pilates before my family wake up

Zoe Griffiths, Registered Dietitian and Vice President, Behavioural Medicine at Numan

“As a busy mum working full-time, fitting in my training requires a lot of planning and flexibility. At 43, I’m becoming increasingly aware of the importance of maintaining muscle mass and bone health, especially given that we lose between three and five percent of muscle mass per decade after 30, and a further one percent per year after 60. I’m desperate to hold onto mine.

My lifestyle is active by default, but I make a conscious effort to prioritise structured exercise. Early mornings before the household wakes up lets me focus on my own health and set a positive tone for the day. Morning workouts suit me best, and I prefer training on an empty stomach, though I refuel quickly after with a protein shake or protein-packed breakfast.

My weekly routine is a mix of walking, jogging, strength training, and Pilates – and I use a standing desk at work, as I know how damaging it can be to sit down all day. Most days, I walk the dog in the morning or evening, and on weekends I try to enjoy a relaxed 5-7 km jog.

I’m not into tracking numbers or calories. I focus on consistency and enjoyment. If I can move, stretch, and feel accomplished, that’s enough for me. My golden rule for others would be to always focus on what works for you, as every body is different.”

Every day I am active – even if it’s just walking the dog

Alastair Crew, Personal Trainer and Product Head for David Lloyd Signature Classes BLAZE and BATTLEBOX

“Travelling and unpredictable hours mean I need a routine that can flex and adapt easily regardless of where I am or what equipment I have access to. I make sure I do something every day. This doesn’t mean I’m beating myself up with an intense daily workout, but it could be an active recovery day that just provides a dose of mobility and or LISS (low intensity steady state) activities like walking the dog or a static bike. In an ideal week, I alternate between a strength focused full body workout, followed by a core/cardio/mobility focused day.

If I’m at a David Lloyd Club I will do a group exercise class like BLAZE, which is a blend of boxing, MMA, strength and cardio and a perfect workout for someone who doesn’t have much time. I also love the outdoor BATTLEBOX workout.

My favourite exercises are the ones combining loaded movement training using training tools like weighted tubes, and Kettlebells. A TRX suspension trainer has been a staple for me for years, particularly when travelling as it fits easily into my suitcase. I vary training intensity each day and use a heart rate monitor to track my progress.

Typically, an exercise session will average 45 minutes, and most workouts burn around 500 calories. The ideal workout time for me seems to be midday or mid-afternoon and I always feel my performance is better if I’m well fuelled, hence why I prefer to avoid early morning sessions.

I also love a daily dose of nature like walking the dog. I include soft tissue work with a foam roller and I use a percussive massage gun to help speed recovery between workouts.”

I do press ups in-between seeing patients  

Dr Catherine Spencer-Smith Sports and Exercise Medicine Consultant at The Wellington Hospital, HCA Healthcare UK

“Movement is a non-negotiable part of my routine. I work around 65 hours a week, splitting my time between London and Bath, often catching early trains and finishing late. But no matter how demanding my schedule is, I make sure to stay active.

On Mondays and Tuesdays I don’t have time for structured exercise, but I still hit at least 15,000 steps speed-walking up and down train platforms and power walking. I have a habit of doing five quick press-ups between every patient. It might not seem like much, but by the end of the day, those little moments add up, keeping my body engaged and my joints mobile, important now that I have arthritis in my hip and some knee issues. If I were to stop moving, things would likely get worse, not better.

I wake up between 4:15-4:30am and head out for a run, fasted, with just a sip of tea or water beforehand. I’m not training for anything specific but I still run between five and eight miles most mornings. Living in Bath means hills are unavoidable, but that’s a good thing as hill running is excellent for building strength, improving cardiovascular fitness, and keeping my muscles working without needing high-impact sprint sessions.

I also do weight training. Lifting heavy is crucial for maintaining muscle mass and bone density, especially during menopause when both start to decline. Evenings don’t often allow for runs, but if I have time, I’ll jump on my Peloton for a short 20-to-30-minute interval session, which is brilliant for maintaining fitness in a time-efficient way.

Exercise, for me, isn’t just about fitness, it’s how I manage my ADHD, clear my mind, and make sure I can keep showing up for the people who need me. I take my four dogs on walks whenever I can, try to carve out 10 minutes a day for meditation (even if my mind resists it), and above all, listen to my body. I have nothing left to prove, I’ve run over 100 marathons and completed countless Ironman races. Now, it’s about longevity, being kind to myself, and safeguarding the things that matter most.”

I play five-a-side football at the weekend 

Fraser Smith, Personal Trainer and Founder and COO of Vive Fitness

“Weekdays are busy running between our different studios in London so my key opportunity for exercise is playing five-a-side football at the weekend with friends. We play at a decent enough level to get a good workout. I run, sprint, am mobile and get out of breath whilst also socialising and having a good laugh, so it ticks a lot of the fitness and mental health boxes.

To complement this, in the week I have to take opportunities where I can. I don’t have hours to spare so I fit in one EMS (electrical muscle stimulation) session, which is particularly good because it’s a full-body workout in a 20-minute session and the stimulus gets directly into the muscles. It helps my endurance, strength and mobility.

I also do mini-HIIT (high intensity interval training) or sprint sessions on an assault bike or equivalent piece of equipment. This entails a short five-to-10-minute workout with a sprint at the end of each minute.

I’ll also do some strength training, but I don’t spend hours lifting weights. I may do 10 to 15 minutes here and there, which will include pull-ups, multi-planar work and leg work for strength, power and stability.

I’ve got a good base level of fitness and am not trying to lift the heaviest or bulk up. I’m in my mid-30s and for me, exercise is about enjoyment and doing what I can to remain fit, strong and functional, and to prevent injury.

I don’t use wearables. They can be good for motivation, but for me they don’t add anything. I’ve been in the industry over 20 years, so I tend to understand where I’m at. For example, I know the amount of push ups I should be able to do, or the output I should generate on a bike.

People tend to focus on progression but if you reach a decent level of fitness, avoiding regression is a good goal to have, particularly as you hit middle age. I try and do enough to keep a baseline level of fitness and when I get time, I set a few other challenges to keep me interested and to push sensibly out of my comfort zone, such as increasing the amount of reps I do.”