Are you on the exercise merry-go-round in your mind, intending to get started but never quite getting around to it? Or do you sort of get started but not really—at least not for long? I get it. Been there done that. It's clear that exercise has mental, physical, and health benefits. Exercise may even help you live longer. Yet, if exercise isn't already a part of your routine, it can be difficult to start fitting extra physical activity into your life. And once you do start—how can you sustain the exercise in a way that will create lasting results? Consider these benefits of exercise, as well as tips to create a sustainable fitness routine.
Benefits of Exercising:
- Helps to prevent weight gain or maintain weight loss
- Helps to prevent health issues including high blood pressure, diabetes, depression, and anxiety
- Improves your mood
- Helps to manage blood sugar and insulin
- Boosts your energy and immune system
- Improves your sleep
- Sharpens memory and thinking
- Helps generate new brain cells
- Slows the effects of aging
Use these tips to start exercising consistently and create lasting results:
- Start with two minutes. (You like this tip already, don't you?). When you start with something new like exercise, you want to make it as easy as possible to get started. In your excitement (or desperation) to reap the benefits of exercise, you might go overboard and burn yourself out. Limiting your first sessions to two minutes will help you start showing up so that you can transition into the routine of exercising.
- Make it easy to exercise. The ultimate mind hack to exercise is making it easy. This way, when it comes time to exercise, you're already on the path of least resistance.
- Set a specific time and place to exercise, and set an alarm to remind you.
- Put your workout clothes in a specific, open place.
- Prepare your food, shoes, and hydration the night before.
- Link the exercise with something you already need to do. You can combine exercise with a task you already do throughout your day.
- Walk or run to work.
- Run to your errands.
- Listen to an audiobook or podcast while you exercise.
- Exercise while watching your favorite television show.
- Take the stairs instead of the elevator.
- Announce your exercise goal to someone to hold you accountable. Studies on motivation show that people who tell their friends, family, and colleagues about their goals are more likely to be successful. Telling others about your exercise goals can inspire you to take action. Including others in your routines can also help you stay motivated.
- Instead of thinking of working out as something you have to do, think about it as something you want to do. When you look at exercise as something you have to do, you rob yourself of enjoying the process. Making your routines more fun can help too. Don't like working out at the gym? I hear you. Try swimming, dancing, or a game of racketball instead. Any motorcyclist out there, like me? Did you know riding a motorcycle burns up to 600 calories an hour?
- Choose consistency over intensity. What will happen when you are unable to do your normal routine due to injury, unexpected events, or other factors? To avoid burning out and losing your momentum or motivation to exercise, choose to be consistent with your exercise instead of sticking to a rigid "all or nothing" plan. Having too intense a routine might discourage you after a while.
- Accept progress over perfection. Your fitness journey will not be linear. If you focus on trying to be perfect, you run the risk of feeling like you are not progressing at all. If you feel like you're not progressing, you may find it hard to stay motivated. Realize that any progress is good!
- Track numbers and progression. Studies show that writing goals, measuring progress, and establishing rewards lead to success. When you keep track of your progress, you can identify what you would like to improve or focus on. Plus, you can see the progress you've made over a given time, which can motivate you to keep going! You can use an app or notebook to track your numbers and progression.
- Think about the benefits. Studies also show that permanent change comes from reminding yourself of the benefits associated with achieving your goals.
- What benefits will you reap by achieving your fitness goals? Maybe you will get more energy, lose weight, or feel more confident.
- Remind yourself why you wanted to start exercising in the first place.
- Reward yourself. A reward will help train your brain to look forward to exercising and help you achieve your goal, but be careful of giving yourself rewards that sabotage your fitness goals.
Exercise offers many physical, mental, and emotional benefits is an essential part of a well-rounded wellness plan, and can greatly benefit your life. Movement has spiritual benefits as well, helping to move the energy that powers your life and ability to heal and manifest. Start small to begin working movement exercise into your daily routine. Stay consistent to see results.
