Do You Want To Exercise Daily?
Here are 8 Tips To Improve Your Chances
Let’s be honest.
It can be difficult to exercise daily.
Late nights, travel, illness, bad weather and boredom can stop you in your tracks.
But with a little bit of planning, flexibility and self-compassion you can maintain your focus and your routine.
I was fresh from high school when I started exercising. With no work or family commitments to tie me down, it was fairly easy to be consistent. As I got older I found I needed to be more deliberate with my time if I was to maintain my routine.
Here are 8 practices you can use to help you maintain your program.
1. Write It Down
Putting your ideas and goals down has multiple benefits. The main benefit of writing things down is the visual impact it brings. Having your goal in front of you at all times motivates you to find ways to accomplish it. Decide from the onset what you want to achieve: Is it weight loss? More energy? Better sleep? Improved sex life? To run your first marathon?
2. A Streak Of Xs To Spur You On
Mark an ‘X’ in your calendar for every day you work out. Seeing a streak of X’s is a powerful reminder of your progress. You can go the old school way and use a simple calendar and pen or use a tracking app to log your daily progress. The how doesn’t matter the point is to log your daily progress. As the number of Xs continues to grow you will be motivated to keep going.
3. Save Your Energy For The Workout
The less thought you need to place on your workout, the greater your chances of completing it. Prior planning helps reduce the resistance inherent in sustaining a habit. Decide on the time you will work out, the route you will run or the body part you will focus on each day. Put your gear out before you go to sleep, mix your smoothie the night before and prepare your playlist in advance.
4. Don’t Forget To Snooze
The higher energy demands of exercise mean you need to get more rest. During deep sleep, your body releases growth hormones which aid in recovery, muscle growth and repair, bone building and fat burning.
Sleep deprivation leads to changes in mood, slower muscle recovery and an increase in the level of stress hormones.
Falling asleep while riding in a car, dosing off during meetings or feeling sleepy after a meal are signs of sleep deprivation. To ward off the fatigue try going to bed an hour earlier.
5. Plan For Failure
You need a contingency plan for the days you are not able to get a full workout. Phrase your plan using the If/Then method: If I am not able to run for 40 minutes, then I will walk around the neighbourhood for 20 minutes. If I cannot go for a swim, then I will do a Zumba class. Having a contingency plan helps you feel more in control of your fitness plan. Knowing you will complete your workout despite obstacles boosts your confidence.
6. Avoid The Numbers
Weighing yourself daily can have negative side effects. The fluctuations in numbers can cause you to feel you are not making any progress. Secondly, the number on the scale is not an effective indicator of your physical health. As you shed fat and gain muscle the numbers on the scale can increase as muscle weighs more than fat. Thirdly, the reading on the scale can be affected by the time of day, your fluid intake as well as the model you use.
Don’t let a number on a scale be the judge of your progress.
Rather learn to celebrate the wins along the journey. Are you falling asleep easily and faster? Do you have more energy throughout the day? Can you walk up a flight of stairs without getting winded? Did you manage to hold the Yoga stretch for a few minutes longer?
7. Watch Your Self-Talk Throughout The Day
The commentary which plays all day in your head has a massive impact on your behaviour. Being critical and judgemental of yourself will not motivate you to work out. Self-loathing crushes your spirit and increases your chances of skipping your workout.
Instead, talk to yourself as you would a friend in a similar situation. Encouraging words, positive affirmations and reassurance will help you stick to your routine.
You wouldn’t tell your friend she is wasting her time, would you?
8. Variety Is The Spice Of Life
Switch up your program to include different activities. Try swimming, yoga, Zumba or hiking. Not only does it keep you excited it workouts different muscle sets helping you get a full-body workout.
If you associate a habit with fun, you will stick with it.
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