Fitness first
Our ‘natural state’ is to conserve energy, but nowadays when the kitchen is full of calorie-laden food, we need to go out of our way to make our lives a bit more difficult, says Tracy Griffen
It’s time to get off the sofa, says Tracy Griffen
Inertia. We all feel it. It’s a scientific principle that makes it difficult to get up off the sofa and get moving. As a personal trainer who specialises in teaching individuals how to get fit from home, understanding motivation is hugely important. The elephant in the room is that we rarely talk about; why we struggle to get motivated, and at this time of year addressing the proverbial elephant is crucial.
Newton’s first law about inertia is “a body at rest will stay at rest unless a force is applied” explains why it’s so difficult to get off the sofa. When at rest, it’s is easier to stay at rest than get the momentum to move.
Our ‘natural state’ is to conserve energy. Back in the hunter gatherers days, we’d reserve energy so we could go hunt or harvest. Nowadays when the kitchen is full of calorie-laden food, we need to go out of our way to make our lives a bit more difficult.
Humans are smart. Not only can we communicate very effectively, but we are also extraordinarily good at making our lives easy. One way to consider it as ‘the path of least resistance’, which is a principle in physics: “the path of least resistance describes the physical or metaphorical pathway that provides the least resistance to forward motion by a given object or entity, among a set of alternative paths. The concept is often used to describe why an object or entity takes a given path" (from wwww.definition.net).
In other words, we’re hard-wired into taking short cuts. We’d rather sit instead of stand, we’d rather drive instead of walk, we’d rather use a remote control, or some other ‘labour saving’ device.
Conversely, for the body to be in shape, we need to exert some kind of effort. In other words, to get fit, we need to make our lives more difficult. This is the quandary most of us face when we ‘just can’t be bothered’ to exercise. The longer this goes on, the more difficult it is to start.
Have you heard of homeostasis? We all do it, the human body tries to maintain equilibrium (maintaining body temperature is an example of this). I like to think that homeostasis is sometimes why it can feel difficult to get rid of body fat. The body is comfortable, and is not necessarily inclined to use up fat stores unless it has to.
As you can see there are a range of scientific theories as to why it may feel difficult to get into exercise.
But the irony is a fit body will have a more robust immune system, a perkier metabolism and more feelgood neurotransmitters pinging around. So you have to outsmart a complacent body into knowing it will feel better in the long run. How to do this? I present to you the opening of my new book Get Fit and Enjoy It: Learn Effective Exercise without a Gym.
“Fitness is like a puzzle. You need to fit all the bits together to make sure you’re getting a balance. The puzzle is simple if you understand how it’s put together.
“The human body develops good shape when it’s put under some kind of challenge. We’re not designed to sit on our rears all day staring at a screen.
“We’re made to move, and moving freely is one of the most enjoyable things about being human.”
I wrote ‘Get Fit and Enjoy It’ in the first lockdown, teaching individuals the easy method to start exercising from home, in the event of a second lockdown. The most common mistake people make when getting fit is they do too much too soon. Here are some pointers for getting started.
Set a goal
Whether it’s fitting into your old clothes, an event you’d like to complete in 2021 or to feel good and look good too, a goal will ensure you stay focused and on track. Visualise your goal regularly. Tell people about it.
Schedule your workouts
If you’ve scheduled the time for your workouts then they are more likely to happen. This is especially important if you’re working from home. Make it as important as a work meeting, you may also wish to set an alarm.
Rope in a mate
If someone else is relying on you to turn up then you’re more likely to stick to it (and enjoy it). It’s a good excuse for a socially-distanced catch up. You can walk or run, or even cycle.
Dress for the weather
Invest in weatherproof layers, high viz is also important for dark mornings and evenings. Zippered layers will keep you warm and allow an airflow when required.
Use free online resources
At www.myfitnesspal.com is an online food diary where you can connect with your friends and track your progress. Strava and Endomondo are GPS apps that will tell you how far you’ve walked/run/ cycled. There’s a huge variety now available, so spend time considering exactly what you’re looking for in an app.
Eat seasonally
Colder weather is a time than many of us reach for calorific junk food. Instead, prepare big pots of soup and roast vegetables to provide you with valuable carbs to fuel your exercise.
Get outside each day
No matter the weather, getting outdoors is proven to help alleviate SAD (Seasonal Affective Disorder) and moving briskly will help you stay in shape whilst others hibernate.
The body develops when it’s put under some kind of challenge. We’re not designed to sit on our rears all day staring at a screen
Stay hydrated
Ensure you still drink plenty of fluids (not just tea and coffee) as this will
also help your energy levels. Herbal teas are an excellent option, or even make your own fruit/herb tisane.
Lay off the booze
This is a great time of year to give your liver a holiday. Save money and trim your waistline by keeping track of your units, or celebrate having a clear head with alcohol-free beer or wine.
Try something you used to enjoy
Hula hooping, space hoppering, skipping and parkour are all fun ways to get moving. What activities did you enjoy as a youngster? Harness your inner child and have fun with it.
In summary, making it enjoyable and involving friends and family will ensure you are more likely to stick to your fitness journey. Start easy and schedule in rest days, as your fitness develops you will be able to increase the intensity and distance.
It can feel difficult to get motivated, but recognise that inertia is holding you back, and that you can conquer the sofa. Good luck and enjoy.
Personal trainer Tracy Griffen runs an fitness studio in Leith. Her new book Get Fit and Enjoy It: Learn Effective Exercise without a Gym is available at www.getfitandenjoyit.com for £7.99 with free UK delivery. Tracy is currently offering PT sessions via webcam, see www.griffenfitness.com or phone 07743 741 088.