Part 1 Exercise
In an age of constant distractions how does one stay on track with an exercise routine? I’m not talking about competitive sports or athletics, I mean how can you find regular normal exercise practices that you can commit to without constantly being pulled off course?
There is without a doubt, ongoing distractions from every corner imaginable. Whether we talk about technological devices to work pressures to family obligations, they all have the capability to pull a person off a desired route.
I understand, appreciate and empathize. I also think it’s possible to guard yourself and be more prepared to handle diversions. Let’s look first at exercise and in a follow-up post will tackle food routines. Understanding that total health is a complex adventure with social, mental and community determinants playing integral roles.
In my mind two key components can assist one in sticking to your exercise routines.
- Set realistic expectations
- Place maintenance above medals
Be realistic
I see many individuals get pulled off their exercise routines because they either didn’t lose the weight they expected or the progress did not go at the rate they wished for. Note the last words “wished for.”
There’s a wonderful Joe Pilates quote:
“True physical fitness can neither be attained by wishful thinking or outright purchase.”
I’ve talked in previous posts about the importance of exercise to exercise not to lose weight. Finding a reason beyond weight loss supports setting realistic expectations. Sticking to a routine is much easier and rewarding when the goal is not tied to a number on a scale. It opens up the possibility for enrichment in other areas of your life.
Realistic also means you are mature enough to say, I’m in this for the long haul and won’t judge myself by the cover of Vogue or Men’s Health magazines. Pay attention to how you feel after exercise and remind yourself of the positive benefits, like better energy, enhanced sleep and overall body mechanics. Body size is not necessarily an indicator of real physical fitness.
Maintenance wins
Even in an age where everybody wins a medal it’s hard to get rewarded for maintenance. As a society we award race winners, weight lifters, extreme sports and various competitive athletes. All of which are amazing, but one rarely hears about an award for an individual who accomplished years of regular exercise.
Unfortunately as we climb up the age ladder, maintenance is more important than herculean events. Whatever you do, taking a morning walk, working in your garden, participating in a regular fitness class keeping it up is worthy of much praise.
Here’s a real example. An individual calls my studio and states, “I haven’t exercised in almost a year, and I really want to get in shape but I need to do it fast.
This person does really well for a couple months. They are pleased with the progress on various levels, feeling stronger, more energized, sleeping improved and overall very positive about the changes.
Then a couple work trips intervene and this person gets pulled off track. They forget about one appointment and you can see some of the previous changes are moving in the wrong direction. You sense a little disappointment has set in. While we can work through this, their belief of instant results hit reality. All of sudden, it’s much harder and going to take longer than they imagined.
I also think the more times that an individual stops and starts an exercise regime the higher the prevalence of losing motivation. It’s way more challenging to rev back up the exercise engine once it has died than keeping it going. So the big question then is how to stick to the exercise plan?
What can I do?
- Find a workout partner or trainer
- Schedule many months out
- Mix up your routines
- Plan days off
- Plain and simple stick to the plan
Knowing you have someone else to commit to when it comes to exercise can be a great motivator. You don’t want to let them down and plus the social factor can be immensely rewarding. This can be in the form of a workout buddy or just a commitment to a specific trainer and time of day.
Planning far in advance means there is less chance something else can come in between. One can always change the plan but only if a plan is already in place. I find this one of the biggest factors in individuals sticking with a routine; often it means commit to a regular time that is woven into a monthly schedule.
Mix it up. Having options such as different exercise modalities and or types of training is a great motivator. Have routines that you can do while you travel, a short 15 minute one for example. Find exercise that makes you feel good and strong, not one that depletes all your extra energy.
Reward yourself with time off. As I mentioned doing less might mean doing more, it’s not the number of times you exercise but the fact of doing it consistently. When you know or plan days off it promotes enthusiasm for both workout and relaxation days.
When you start to have pride and joy in the fact that you have kept up a routine for a long period of time that’s the prize. Knowing also that for longer periods of exercise the benefits are even greater.
Here’s the real issue. Stick to the plan. In my opinion, mostly due to the pervasive use of cell phones, individuals feel they can change every appointment at the last minute. This creates a false illusion of control. While yes you might have rearranged a schedule, something eventually has to give.
For individuals who have trouble sticking to a schedule, exercise might be the first item taken off the list. That’s unfortunate.
I see even many Pilates’ teachers or other fitness leaders not do well on training themselves regularly. Again this comes in my opinion from not planning ahead and letting a schedule happen by chance.
As we roll into the last couple months of 2016 it’s a good time to put your routines at the forefront. You’ll then have a jump on your exercise plans for the New Year.
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.”
Jack LaLanne
