01/20/2023
You know the typical pattern – you resolve to get more exercise, and you do for a while. But a few weeks into your new routine, your good intentions begin to fall apart. So what can we do to change this pattern?
1. Set a realistic goal. People always start out with so much enthusiasm and with a big goal. If you try to go from zero exercise to running 30 minutes every day, it is not going to be sustainable. The key is to start with a small amount of time. Say 5-10 minutes three days a week. Once your body is used to this amount of exercise, you can start to slowly increase the duration and intensity. It may take weeks to months, but your goal should be 30-40 minutes of exercise 4-5 days per week. Once you are able to do that, increase your effort of exertion. For example, if you are running, run faster or harder.
2. Set a time when you’re most likely to stick with exercise. It can be morning, noon, or night; however consistency is key! If you don’t set a time, you’re more likely to put it off until you have more time or energy or even into the next day. Make exercise an appointment on your calendar.
3. With any new habit, it is always important to make it pleasurable. For me, I look forward to my one hour of peace away from the kids. Some days I like to blast music and run faster than my thoughts. On other days, I like to melt into my yoga mat for a restorative flow. If you look forward to watching your favorite tv show, use it as motivation to exercise at the same time. If you like to dance, consider doing dance cardio classes. Find what you like and embrace it!
Overall, creating any new habit is challenging, but don’t get discouraged. It can take months before you notice the benefits of exercise and it becomes a part of your daily routine. If you miss a day, don’t quit and plan to start again at a distant time in the future. Start again today. You got this!
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