It's undeniable that maintaining good health requires a balanced diet and regular exercise. However, motivating yourself to get off the couch can be challenging. Sometimes, a shift in mindset is necessary to get started.
Fact: Altering your mindset can transform your life!
Consider These Seven Ways to Change Your Perspective on Exercise:
1 - Eliminate your mental barriers
Your "stoppers" are the thoughts preventing you from taking action, such as an all-or-nothing mindset or unrealistic expectations. We all make excuses or can feel we have 'good reasons' to avoid the gym or to exercise, but identifying what's holding you back is a significant step toward progress.
If you believe you dislike exercise, make it enjoyable by combining it with fun activities. Go window shopping in a large shopping centre, ride bikes with a loved one, or take the dog for a long scenic walk with your camera or binoculars.
If you think you're too busy to exercise, be realistic. Everyone can find five or ten minutes here and there to incorporate into a daily workout plan. Aim for at least 150 minutes a week, and short bursts of activity count and can boost productivity! Also remember, if you don't make time for your wellness now, you're much more likely to have to make time for your illness later!
If you feel uncoordinated, remember that exercise isn't a school PE class, and you're not thirteen. There's no need to feel embarrassed if you can't do a pull-up (most of us can't). You're in control and can choose any activity that gets you moving, including walking.
Don't let excuses and negative self-talk prevent you from achieving the healthy, happy life you desire.
2 - Celebrate your achievements
After completing a workout (and maybe feeling the sweat on your back), congratulate yourself. When you wake up with sore muscles from the previous day, give yourself a pat on the back. When your heart rate increases and you're out of breath, recognise that you've pushed yourself to your limit.
Athletes view these signs as indicators of success. There's no need to criticise yourself for being out of shape. Sweat, soreness, and fatigue are your body's way of telling you it's growing stronger, faster, and fitter. Take time to celebrate your hard work and allow yourself to feel proud.
3 - Anticipate setbacks and persevere
Setbacks are inevitable in any workout plan. Anticipate obstacles and devise strategies to overcome them. This is part of the challenge of getting fit. Weather, injuries, and other people may obstruct your path. How will you overcome these challenges and stay committed?
When you plan a long bike ride, it might rain. Snow could close the gym. It could be too hot to run or go for a brisk walk. How will you continue your workout?
Injuries, like a twisted ankle, and osteoarthritis flare up or pulled muscle, can disrupt your routine but also encourage you to try something new. For example, if running causes shin splints, consider using a stationary bike.
Your kids might be grumpy, your boss angry, or a friend in crisis. Take the kids to the park, brainstorm work projects while lifting weights, or have a "walk and talk" session with a friend. No one can hinder your fitness journey unless you allow them to.
By accepting that nothing goes perfectly, you can anticipate obstacles and make overcoming them part of your plan. Plus, if you really, really can't do any of the workouts you planned, let it go. Be kind and understanding to yourself, and ditch that 'all-or-nothing' mindset...tomorrow is another day!
4 - Establish a routine
When working out is something you "try to fit into your day," it's easy to postpone it indefinitely. By creating a regular exercise routine, you'll never have to MAKE time to exercise; it will simply BE time to exercise.
Take a good look at your weeks and days. Could you exercise three mornings a week before work? Are there specific days you could work out during lunch? Is there something you could do on route home? Once exercise becomes a habit, you'll save the time and energy previously spent on getting started, allowing you to focus on getting fit.
5 - Respect your boundaries
Be honest about your capabilities. There's no point in pushing yourself to the point of injury or discouragement. Taking on too much can lead to quitting, so treat yourself with kindness and respect. Be realistic yet encouraging.
If you're unsure of your limits or haven't been active for a while, consult your doctor before starting. It can also be helpful to complete a PAR-Q (Physical Activity Readiness Questionnaire) for your own benefit, but also to discuss with your GP/MD. An example of this is available HERE.
The key thing is, begin where you are. It might be hard to accept that you can't perform the workouts you did in your twenties, but you'll be safer, healthier, and more successful if you're truthful about your current abilities.
Self-awareness allows you to set better goals and ultimately achieve better health.
6 - Include everyday activities
Make your housework and errands count! Activities like vacuuming, window washing, floor scrubbing, gardening, or DIY can get your body moving. Keep a brisk pace during daily tasks, and they count as calorie-burning exercise. You could put on some of your favourite music, listen to the radio, a podcast or audiobook to?!
It's easy to get stuck in a traditional definition of "working out," but any physical activity that raises your heart rate and keeps you moving is exercise. Plus, you'll accomplish household tasks, resulting in a spotless home, tidier garden, and a happier body.
7 - Make it enjoyable
Explore activities outside the gym! If you feel like you're dragging yourself to the gym, it might be time to reconsider your workout plan. Many ways exist to exercise without visiting cardio or weight rooms.
Why not try horseback riding, playing frisbee, kayaking, rollerblading, hiking, rock climbing, or attending a dance class? The list of ideas is endless! Making exercise fun increases the likelihood of wanting to do it.
If you're social, join a class or find a workout buddy. If you enjoy reading, try a great book on the cross-trainer or an audiobook while lifting weights.
Your mindset is the most crucial tool for achieving the healthy, happy lifestyle you deserve. The way you think about fitness and weight loss determines your success. So start thinking creatively. Adopt a fresh perspective on working out, and you'll find it much easier to get up, get out, and get moving.
You know you deserve to feel great about yourself again. Now go out there and achieve it!
Please note: This article is intended to be for educational purposes only, and does not constitute medical advice or replace professional assessment or personalised advice.
I do not hold responsibility for the information on any links to external websites within this article and information within these links/websites may change at any time or no longer be accessible. Any website pages/links added are also for education purposes only.
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