Photo by Emma Simpson at Unsplash
The hardest part of any endeavor, arguably, is getting started. In knowing that lies the answers to get yourself starting to exercise regularly.
Not only is exercise good for losing weight and strengthening the body, but the benefits are so much more.
- Better sleep at night
- Better brain function all day
- Better digestion
- If you’re an office worker, then outdoor exercises will get you healthy sun exposure
- Better healing in your body from blood flow
If you think about all animals, and even consider historical creatures like dinosaurs, and think about how man lived about 100 years ago, there’s one thing they all do – and that’s move.
They move around all day long.
Today, we sit on our butts a lot and science is showing how bad it is.
Here’s one study, Sedentary behaviors increase risk of cardiovascular disease mortality in men.
Here’s the full story …
National Library of Medicine
Why do we make excuses and how do we deal with them?
Everyone knows we should all exercise, but there are a million reasons why we don’t. How many of these do you recognise?
- I’m too busy, I have an important project I’m working on and can’t just drop everything right now. The kids (substitute partner, boss, staff, parents…) are sick, misbehaving, I have so many activities to manage I just can’t fit in another thing.
- I don’t know where to start, it seems too hard
- Actually, I don’t like exercise much, there are other things I’d rather do.
- I’m too tired, too stressed, can’t be bothered
- Fear of pain
But if we do exercise, even a little bit we benefit in several ways. According to the Mayo Clinic, who also have an app called WebMD, your heart, brain, concentration and alertness, sense of well being and ability to bounce back from emotional and physical ailments is enhanced. Really, we all want to feel better, don’t we?
Why do we persist in doing, or not doing things that we know would benefit us in a major way?
Usually it’s because we are avoiding discomfort in the short term. We don’t want to make the effort now even though we know deep down that this possible discomfort far exceeds the long term benefits. Over time, this behavior is maintained through what behaviourists call negative reinforcement.
This means that a behaviour pattern is kept alive because it helps to either remove something uncomfortable, like muscle soreness, fear of pain or looking bad in front of fitter friends, family, or colleagues. In summary, the short term benefits of not doing anything, even though the benefits are immediate but not long lasting, outweigh the long term benefits.
But if you don’t do anything how are you going to feel about that? Satisfied with yourself or wallowing in self pity and self criticism? Sick and feeling awful?
To further convince your lazy butt to get up and move, let me share a personal story …
My son inspired me to plan a walk to Spain from the south of France via the Camino de Santiago a few years ago. Life got in the way for a year or so, including a cancer diagnosis that required surgery. I’m okay now, so this trip, starting next week is my big why. This is about me reclaiming my life.
I have always prided myself on keeping reasonably fit and healthy, but last year made me realise that even without the usual risk factors unpleasant stuff happens. So I put the Camino on the top of my bucket list.
After 3 months of regular training for this trip, I’ve noticed:
- My friends are telling me, I look really good.
- It’s much easier to focus and get my work done.
- I feel great and can manage daily nuisances with more grace.
Here’s how to get it going, especially if you can’t get started or you’re inconsistent.
1. Find your big, compelling, convincing reason to do it.
If your WHY is not big enough, not exciting enough, not important enough, then the why-nots will win out.
Ever notice how brides-to-be will lose weight before their big day? Ever notice how the mothers of said brides seem to get motivated as well?
Instead of setting yourself a short term goal, like looking great for a special occasion, or like me, getting fit for an overseas trip, wouldn’t it be better to enjoy good health and fitness so you can enjoy life, see your children and grandchildren grow up. Imagine your life in five years’ time if you are reasonably fit. Imagine your life in five years if you are not. Which image do you prefer?
If you are in good health you can bounce back from bouts of stress, fatigue and unplanned crises. Colds and flu will not affect you nearly as much, and even if a nasty diagnosis hits you from left field you will be better able to handle the treatment.
Relationships will be easier to handle, your concentration will be better and who doesn’t like feeling really well, happy, healthy and active?
2. Choose your own, special exercise habit to pursue.
I like walking because it’s free, I can do it by myself or with someone I like, and I can make it a social occasion. In addition I can fit short five or ten minute bursts into my day, and I don’t need any special equipment except for some comfortable shoes. They don’t have to be expensive, just comfortable.
Other people prefer other things, cycling, swimming, playing regular sport like football, tennis, squash, and so on. What is one thing you remember doing in your youth that you enjoyed?
3. Start out small, so you can’t help but complete it.
Not used to being active? You don’t have to start off running marathons, just one small thing, like walking to the nearest shop, around the block, to the nearest corner, around the house, to the park or parking the car just a tiny bit further away from your destination.
Make the first step really, really small. It might be just get some comfortable shoes, maybe something suitable to keep on all day, suitable for work. Do you really need to work all day in high heels? If that is too great a leap, put some lightweight shoes or sandals in your bag and change.
Walk up one flight of stairs instead of taking the elevator the whole way.
Drink water. It’s great for your brain, and not only that, it forces you get up and go for a walk, albeit a little one. Eight glasses is optimal, and that includes tea and coffee, but avoid or reduce sugary drinks if you can.
4. Make it fun.
Ask a friend to walk with you. Play some upbeat music, or leave all electronics, including phones behind and enjoy the view, take notice of street activity, walk in the park or someone you get in touch with nature, even if it’s a miniscule bit of sky you can see.
My web designer friend makes it a point to walk to the coffee shop with a weighted vest where he geeks out on his laptop. He gets some light exercise in without even thinking about it.
My friend Mary likes to reward herself with music and a walk, after taking care of a few critical work tasks in the morning. Both productive and fun.
In conclusion, apply these tips to finally get started and make exercise an enjoyable new habit.
Think of an activity that you enjoy, make it a social event, or if your whole day is social saturated, enjoy some alone time. Take the teeniest tiniest step. You can increase your effort in due course, but don’t make it a chore. Start today. Just one small thing today is better than planning something major for tomorrow. Need help of a health and wellness coach? Schedule your free Booster Call now!
Suggested Readings
- Biddle, S. J., Fox, K., & Boutcher, S. (Eds.). (2003). Physical activity and psychological well- being. Routledge.
- Deci, E. L., & Ryan, R. M. (1985). The general causality orientations scale: Self-determination in personality. Journal of research in personality, 19(2), 109-134.
- Mutrie, N. and Faulkner, G. (2004). Physical activity : positive psychology in motion. In: PositivePsychology in Practice. John Wiley & Sons Inc.
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