So you are doing well with your fitness goals, you have daily activity embedded in your routine and you are starting to really see and feel, stronger and fitter. Then life knocks you off your perch and the routine gets disrupted. Before you know it , the fitness regime is a thing of the past. If that sounds familiar then don't get disheartened. It has happened to us all. Many a new year resolution is left collecting dust come February the first. Consistency is our best friend when it comes to exercise so let's take a look at common excuses and how we can plan ahead to combat the excuses before they stop us in our tracks.

• Visitors The visitor excuse is an excellent way to justify giving up our exercise routine. We need to prepare, we need to entertain, we need to clean up after the visit and we need to recover. What if we looked at having guests from a different perspective? Having visitors is an opportunity to try something new. Try to be creative about ways to entertain your guests. You could embrace a walk and picnic in the park, suggest a swim in the local pool, even a visit to the museum can reward you with the opportunity to climb stairs and walk all afternoon while catching up and enjoying each other's company. Consider a similar theme if you are planning to visit others. If you know your friend /relative is a keen gardener then suggest a garden centre outing followed by a vigorous afternoon of planting your new purchases. You can enjoy the company of others without being stopped in your tracks. You may even find inspiration from your guest on how they stay active that freshens up your own fitness routine .

• Under the weather - Some days you just don't feel yourself. This then poses the question should you stay and rest or continue being active as planned? As a general rule you can apply the "neck check" If the symptoms are above the neck, mild headache/ear ache , blocked sinus then getting out and breathing deeply may help your symptoms and leave you feeling all the better for it. If your symptoms are below the neck for instance an upset stomach, a chesty cough, fever and body aches then your body may need time to recover and better to seek advice or wait till it dissipates.

• Feeling stressed or anxious - If your mind is busy with a current issue or problem, then it can be all-consuming which throws your routine out of the window. Try to recognise signs of overthinking and here you can use exercise to your advantage. Getting outside for a brisk walk or activity focuses the mind temporarily on other activities. Breathing deeply and taking time to reset can often reveal a workaround or solution that you hadn't considered. Keeping that commitment to meet your friend at the leisure centre leads you to talking over your issue and finding your friend has some helpful suggestions.

• Going on holiday - this is an intentional break from the routine. A time to kick back, try new things, refresh and revitalise. This doesn't have to mean you wave goodbye to activity. On the contrary, choose a holiday that encourages activity. Go somewhere where you can enjoy walks in the sun , hike, swim, take the yoga class you always wanted to try. The list is endless. The opportunity to incorporate activity should always be embraced and you never know, you may come home with a new hobby to pursue

• Weather - this factor may make you smile but in my long career as a physiotherapist the weather is often given as a reason for not exercising. It is too hot, too cold, too windy, too rainy :) You get the picture. There are hundreds of ways to exercise indoors if the weather is not to your liking. The local leisure centre/ church hall often has a wealth of activities. Failing that fire up your phone/computer and there are exercise regimes galore on YouTube or the internet. If you are not computer savvy then put on your favourite song and dance around the living room. Conditions outside are never going to always be to your preference so have a plan B and you won't look back

Planning for the bumps in the road is what life is all about. Being adaptable and flexible in your fitness goals can lead you down unexpected and welcome avenues. Have a plan B for when you get knocked off track and you might be surprised where your plan B might take you

Wednesday's exercises focus on balance reactions and shifting your weight. Training yourself to react if you are off balance can help prevent an unwanted stumble.

We all need some inspiration to keep us motivated. The World Masters Athletic Championships have just taken place in Torun, Poland. This is an indoor athletic competition where the best of the best come to smash their personal bests and compete with athletes from all over the world. The link below is a true inspiration for what the body can achieve whatever your age. From the UK, Caroline Powell won the womens 65 category for the 400m in a time of 1:10 55 secs and UK Virginia Mitchell set a world record in the Womens 60 of 1:04 55 secs. Click the link to see pictures of the athletes in action across all domains of athletics

If you think that the masters athletes are the outliers, the unusual group who were just blessed with good genes or have been fit all their life and it doesn't represent you, then don't despair. You can achieve goals and keep fit at any age, no matter whether you are a life long exerciser or you are late to the party and have only just begun. We can all get stronger and make an impact on our health. I wanted to share with you another amazing lady her name is Betty and she is 93 years young. She is happy to share with you her tips for stretching and how spending time on the floor can benefit your walking and back muscles . If you would like to follow Betty's story and the wisdom of her daughter Dr Kerry Burnight, then click the link below and press follow. A big thank you to them both for sharing.

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter