Sticking with It
Sometimes it can be tough to exercise. You can make any number of excuses - lack of time (the most popular), it's boring, it's too costly, you're self-conscious, etc. Over 50% of people who begin an exercise program will quit within the first six months. Consider the following tips to keep and stay active.
- Get started. If you don't begin exercising, it won't happen. As the Nike slogan says, "Just Do It!"
- Take it easy. Overdoing it initially is one of the most common reasons for quitting. It's better to do a little exercise and keep going, then to do a lot and stop doing it.
- Exercise at regular days and times each week. Make exercise a part of your daily routine; a regular appointment to do something positive for yourself.
- Keep records. You'll feel good when you see your progress.
- Establish a set workout plan. Make sure that your aerobic and muscular activities complement, rather than interfere with each other; e.g. avoid doing heavy leg exercises the day before an intense aerobic workout involving the legs.
- Cross-train. Do more than one physical activity, e.g. bike, run, walk, rollerblade, stretch, weight train, etc. Mix it up depending on your mood, the weather of the time you have. You will have a more balanced fitness program and it will result in fewer injuries.
- Make exercise fun! This is one of the most important factors in exercise adherence. Choose activities that you enjoy, that are appropriate with your age and physical abilities, and that will conveniently fit with your lifestyle.
- Exercise to music. Not only will you enjoy your exercise sessions more, but most people try to keep up with the beat. Try to choose more upbeat music.
- Train with a partner. It's more fun and they can encourage or motivate you when you need it. Working out with someone can also be safer when exercising outdoors.
- Be realistic. You didn't become out of shape overnight. It will take time to improve - six weeks to two months, on average.
- Set modest, short-term, reachable goals which gradually lead toward your long-term ones. Feeling of responsibility, accomplishment, success and competency increase your motivation to be physically active.
- Reward yourself. Establish a goal and reward yourself once you achieve it.
- You cannot store up fitness. You lose it at about twice the rate you gain it. Think of regular physical activity as a commitment to yourself for the rest of your life.
Don't forget...
- Work physical activity opportunities into your day - take the stairs, visit a co-worker instead of sending them an email or if you walk, take a longer route.
- Look into active living opportunities in your community. Explore neighbourhood trails and take advantage of local parks or conservation areas.
- Make exercise something for your whole family. Get everyone to go for a bike ride or a walk...together.
Remember...
The first month of any fitness program is the hardest when you suffer through tiredness, blisters, and sore muscles. The important thing is that you are on your way to a fit body. This is one positive lifestyle change that is directly within your control. Remember, it takes time to improve. Stick with it. Your fit and healthy body will be its own reward.
You can do it. Don't ever give up.
Dr. Doug