Starting your exercise programme is easy in comparison to sticking to it. In fact, half of all people who start off with a new programme, will quit in 6 – 8 weeks' time, and another quarter within a few months.
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What advice do the experts give on how you can make it easier for yourself to stick to the programme?
Create your personal "reasons list". Keep a piece of paper and pen handy for several days. Jot down every reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise. Make the list comprehensive and extensive - this may not seem important, but it is critical to be able to read this list when your motivation is waning. It's a powerful way to get "re-motivated" instantly! A specific goal is always a good idea, such as wanting to lower blood pressure, lose 5 kilos or getting into an old pair of jeans.
Work towards a goal. Just exercising for the sake of exercise is not an easy activity to maintain. If you are trying to get fit before a walking tour of the south of France, or you want to run a 5km-fun run, there is something specific to focus on. Once that is over, look for something else to give you a goal to work towards.
Match your chosen activity to your personality. If you're competitive, choose something like squash or tennis, if you're playful, horse riding or dancing might do it for you, if you like your own company, exercise at home or go for a walk. If you are a goal-orientated person, get your exercise by mowing the lawn or doing other chores. If you choose something that doesn't suit your personality, you are much more likely to give it up.
Prioritise exercise on your "to do" list. Reserve a time slot for exercise at least three times a week and don't let anything interfere. Not setting a time leaves you vulnerable to trying to find the time, which typically doesn't work. The best time to exercise is the most convenient time for you.
Don't let others lead you astray. Inform everyone of your exercise time, and get your partner/spouse/family/friends to support your decision to exercise. When approached to do something else, invite others to either exercise with you or come back later. It also means that if you choose an exercise partner, choose someone who is more motivated than you are – not the other way around.
Don't be put off by temporary setbacks. If you've had flu, or you've been working overtime, or you've been on holiday and you haven't done any exercise, just get back into it when things return to normal. No one's life is always predictable, and sometimes things do spin out of control, but don't let this put you off exercise permanently.
Don't be too ambitious. You have to be realistic. If it took you 7 years to get unfit, you can't expect to get fit in 7 days. And there's no better way to put yourself off exercise permanently than choosing something that it is far too strenuous. If you are completely exhausted, because you have been trying to run 5km when you are completely unfit, you are not very likely to be able to stick to your intended programme. Rather start small and work your way towards bigger things. Exercising a little bit every day is preferable to trying to do it all in one go on the weekend.
Plan ahead. Be prepared to exercise. If you exercise first thing in the morning - get your clothes out the night before, or have your gym bag packed for the next evening. It decreases the inertia of getting moving when demands arise.
Have fun. Customise your approach to make exercise more enjoyable. For instance, read, watch TV, or listen to your favourite music while pedalling on a stationary cycle or doing the health walker. Some people find they exercise more easily when there is a specific purpose involved – such as walking the dog, or running to the shop.
Exercise first thing in the morning. This energises you for the day. Even a 30-minute walk each morning will do the trick. Team up. Exercising with others can motivate you when you're feeling lazy or lethargic. But it can have a down side. For example a less motivated or less optimistic partner could be demotivating. An option would be to have an "exercise date" once or twice a week that is special or to join an exercise class. Choose the approach that works for you.
Be patient with yourself. Some days you will be more motivated or have more time than other days. When possible, do more (but don't overdo it!). When you can't, do less, or do something different.
Reward yourself. This is essential. Go for a massage, buy a magazine, go to the movies or whatever you enjoy most. One real life example is a woman who puts about R10 in a piggy bank every time she exercises. She gives herself the freedom to spend this money on things she normally wouldn't buy for herself at the end of the month! You could select as little as R2 per workout - it's the principle that counts!
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