Returning to exercise after a long (or short) break can be a hard slog. You know how good exercise is for your health; you understand the theory, but how do you get the motivation to get going? Some find this super easy to do, but for the rest of us, here are some tips and tricks to get you back into gear:
First up, forget what you ‘used to be able do’ and focus on the present
Who doesn’t lament about how they used to go to the gym regularly, play a team sport or were once super fit? You can choose to let this get you down, worrying you will never achieve this state ever again or choose it to inspire belief that like before, you can set exercise goals and achieve them. Focusing on the present moment is all that is real.
Start small and keep adding
Starting small means setting achievable and realistic goals, and then gradually adding to them. Research shows that if you set big goals and don’t achieve them, this can be discouraging and demotivating, which runs the risk that you will give up. So, if you have been a couch potato for the last (we won’t disclose) period, don’t set the goal to walk 10,000 steps per day; start by taking a daily walk around the block. This might only be 1km but that is 1km more than you usually walk. Work your way up to 10,000 as a medium to long term goal. And all the while, you’re enhancing your physical and mental wellbeing.
Find your ‘thing’
Keeping up exercise is more likely to happen when you take on an activity that works for you. So is that going to a gym, swimming laps of a pool, an online PE class, walking your block (and beyond) or even joining a team sport? Team sport is wonderful at creating motivation to show up – the anticipation of who will win on the weekend is as much of a driver as the actually playing. Don’t give up, sometimes this takes a bit of persistence.
Count those steps
Dust off that pedometer device, recharge its battery and count those steps. Studies show that wearing these devices increases your awareness of your activity levels; the real-time feedback helps incentivise you to keep moving or move more. One study recommended its use to provide researchers with objective data noting it is a valuable way to accurately measure physical activity.
Know your ‘tells’
Know what derails you and think of clever hacks to short circuit them. If you know your motivation wanes by the early afternoon, schedule your exercise first thing in the morning. You then start the day feeling really good, and it sets you up for success for the day. If you struggle on a scheduled morning, break things down in your mind: have your exercise clothes laid out the night before to change into when you wake; tell your mind you are going to put on your runners, and just step out your front door. Before you know it, you will have tricked your brain into getting out the door and on your way to increasing your endorphin levels and wellbeing.
Finding an exercise that has you moving again is going to boost your mood and increase your wellbeing. Whatever it is your body is capable of doing right now is all that matters – so what are you waiting for? Just put on those runners…