If you are struggling with a sedentary lifestyle, know this, you are not alone. Millions of us know we should get moving, but we stumble and fall back into old habits. Very few people spring out of bed and announce, “Today I am going to change my behaviour for the better for the rest of my life,” and then go on to do that. Things are different in the real world. But we can do it if we remind ourselves of a few things.
Don’t be too hard on yourself:
Sometimes we are our own biggest hurdle. We have unrealistic expectations from ourselves. And when we do not live up to those expectations, everything begins to fall apart. We start something with good intentions, stumble, get frustrated and give up. So be nice to yourself. Don’t get caught up in the ‘all or nothing’ mindset.
Exercise doesn’t have to be complicated:
Doing something is better than doing nothing. Ability and consistency are important. Optimising can come later. Getting started is everything.
Understand how habits work:
Most people fail in fitness because they look on it as something ‘extra’ they have to do. A fitness routine has to fall into the same category as our other routines, such as sleeping, eating and so on.
Find your comfort zone: If you are unsuccessful in what you are doing now, find a routine replacement that works for you, and that will get results for the amount of energy you put into it.
Set realistic goals:
Whatever is your goal, write it down. Make sure it is a realistic goal with clear milestones. Things will fall into place then. Set weekly goals, gradually adding more time and intensity to the workouts. If you reached your goal, celebrate! And if you don’t, think about what went wrong and change your tactics.
Reach out:
In order to stick to a fitness programme, one needs encouragement, so share your fitness goals with your friend or spouse and ask them to support you. Having a friend with a shared zest for a brisk walk and planning scheduled workouts together works for many people. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track. Lobbying your workplace to offer on-site fitness classes will also support your mission for a healthy lifestyle.
Fun and variety:
By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. So, do both.
Whether it’s a weight loss goal or a toning and sculpting class, design your exercise routine around a variety of exercise methods.
Make sure you include activities you truly enjoy and look forward to doing. Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Listen to your inner voice when choosing the best workout for you.
Bounce Back:
If you still didn’t make it to the gym today as you had planned, don’t let that be your downfall. For many people, this is a slippery slope. They begin to think of themselves as exercise failures.
When this happens, it's time for an attitude adjustment so you don't completely lose your motivation to exercise.
If you miss the gym on Monday, that doesn’t mean your whole week is gone.
It simply means you need to hit the gym on Tuesday or take the dog for an extra-long walk tonight.
Knowing how to exercise isn't just a matter of learning how to use your body to hold a yoga pose or swing a racquet. It also involves learning how to use your mind to propel yourself into action and stick with a fitness routine.
Visualise:
Visualisation is a technique developed by psychologists where an athlete creates mental images of actions that he or she performs – like a perfect run up to a long jump, or the ideal throw of a javelin. In this mental process, the athletes’ brain directs the muscles to work in the desired way.
So start thinking and visualising yourself as someone who is in shape and is always energetic. Eventually, that will be your identity.
Just do it!
You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life and today is the right day to start
- Set an alarm and take the extra initiative to get out of bed and exercise. You will feel energised.
- Mark your workout schedule on your calendar
- Rearrange things so you can get one hour free for yourself. Making an appointment for a fitness regimen is as important as a doctor’s appointment. A personal trainer or coach can help you do this systematically.
- If a coach or trainer is not possible, then use technology to help you. Email reminders, workout journaling websites or smart phone applications will keep you on task.
Bhaskar is a fitness professional. Read more on fitness on his website >www.60minuteworkouts.com
