Tricks to keeping your exercise on track
Even the most enthusiastic and evangelical exercisers need strategies to stick to their program
For many people, the hardest part of their fitness plan is just getting started.
If it isn’t part of your daily life and it’s a little bit outside of your comfort zone, getting going can be really intimidating regardless of how much you benefit from it.
You might think, however, that once someone does actually show up and start exercising and then starts feeling and looking better, that keeping it going would be a snap. If you thought that … you’d be mistaken. Even the most enthusiastic and evangelical exercisers need strategies to stay on track long term.
Fortunately, there are nearly as many solutions as there are excuses that people “can’t” stick to their exercise or rehabilitation programs. Here are three tried and true solutions that are backed by science and anecdote along with one that is “outside the box.” 1. Forget about how “healthy” exercise is. One of my favourite questions to ask a client is “What do you want to be able to do that you can’t do now?” If someone wants to be able to hike with their grandkids or buy clothes that aren’t in the “plus size” store, exercise has to be a part of the solution. Make working out about making life better now, not in the hazy, distant future where you “might” have a heart attack. 2. Don’t put the pedal to the metal.
Many people feel that exercise isn’t worth anything if doesn’t hurt. While there are some goals that are only met through suffering (these would include the Tour de France, competitive MMA and playing pro football), the overwhelming majority of exercisers simply want to feel better, have more energy, become leaner and achieve a performance goal. For them, there is way more value in choosing something that they actually enjoy doing and looking forward to. Once the activity becomes a habit, it becomes easy to gradually increase intensity to realize increased benefits and greater results.
3. Put yourself on the line. I often use playing music as an analogy for working out. I play guitar for pleasure, although, I’ve also played with a band that does gigs at bars and parties. Everything from planning lessons to following through with practice sessions is intensified when preparing to play in front of an actual audience for pay. If there is nothing demanding my attention, I fall into patterns where I might or might not play, depending on my mood, and my “guitar fitness” falls apart. The same holds true for a lifelong exerciser that has no compelling reason to get up when it’s cold and dark ... or when their hip hurts. Even if it is an arbitrary, event like a birthday or Christmas, put “something” on your calendar that you have to be accountable to.
And finally, a bonus solution that is rather unique.
4. Put your money on the line. Performing to avoid losing something is called having a “negative incentive” and may be more motivating than receiving a reward for following through on something. According to researchers from Washington University in St. Louis, punishment is two to three times more effective in boosting performance than reward. The most novel way that I’ve heard of applying this idea is to write a cheque for a significant amount of money to someone or something that you would never, typically, support. It could be a political group opposed to your ideals or an organization that promotes values that you despise. Entrust a friend with the cheque, along with instructions to mail it to the organization if you fail to follow through on a certain percentage of your exercise sessions in a given time period. The theory is that you will work twice as hard not to have that happen than you would by being rewarded for following through.
It isn’t easy, but, with some creativity you can be in control over whether your fitness plan stays consistent and you continue to reap it’s rewards or if you let it die and find yourself continuing to struggle with physical challenges. Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com.