How to start and maintain an exercise routine
At the start of the year, a lot of us set new year’s resolutions to exercise more. We start off strong, feeling motivated to achieve our goals. However, by this time of year, a lot of us give up on those goals. Maybe the motivation has tapered off, or life has gotten in the way, or we haven’t seen the progress we wanted. Here are some things that helped me to start and maintain an exercise routine.
Exercise tip #1: Start with small goals
To start an exercise routine, set a small goal that you can consistently hit for a few weeks. For example, 2 times a week for 15 minutes. And don’t think – what will 15 minutes do? If you’re not working out at all, that’s 15 minutes more than what you’re currently doing.
The first 2-3 weeks will probably be challenging. You’ll be sweating and – the part I hated most – out of breath. But by the 3rd or 4th week, you’ll notice that you’re not breathing as hard as the first week. Or that you can do additional reps without feeling as tired. That’s progress. And that’s what you want to keep track of because it’s proof that you’re getting stronger. Focus on that to keep you going.
Exercise tip #2: Find a time that works for you
Another key point to help you start an exercise routine is finding the right time. Specifically, the time where you’ll have the least resistance to working out. That time for me was right after work. As soon as I got home, I immediately changed into my workout clothes and just got on with it. I would be tired by the end of the day so I knew if I even sat down for a moment or started scrolling on my phone, I’d lose momentum and find an excuse to not work out. I stuck to this schedule long enough that it just became instinctive.
Although I’m not working anymore, I’m so programmed to exercise in the evening that on days I want to work out earlier, I usually can’t. Somehow, I manage to create other work for myself that delays working out. But as soon as the evening begins, I’m able to start my workout without any reluctance. Find the time that works best for you.
Exercise tip #3: Build up slowly
Gradually increase either the length of your workouts or the frequency. So 3 times a week for 15 minutes or 2 times a week for 20 minutes. I don’t recommend making big jumps and increasing both simultaneously because it’s harder to stick to. If you do, you’ll probably be struggling more during the workouts since your body hasn’t adapted yet. This makes it easier to give up. Whereas we want to make exercise as easy as possible to stick to so that it becomes a long-term habit.
Exercise tip #4: Something is better than nothing
If you’re crunched for time and thinking of skipping your workout entirely – don’t. Especially if by missing this workout you won’t be able to meet your weekly goal. Instead, do a quick warm up followed by half the workout that you planned. Or however much you can fit in.
On many days, I’ve planned too many things and want to skip my workout so I can stay on schedule. But I force myself to do a shorter routine and I have never regretted this. I always feel so good and re-energized after a workout, even if it’s shorter than normal.
More than that, this allows me to keep a promise to myself. Over time, these promises help form an identity. An identity as someone who doesn’t skip workouts. As someone who values health. As someone who is consistent. When habits become a part of your identity, they’re so much easier to maintain. That’s why consistency is key, especially when you’re just starting out. If you only have 5 minutes, workout for 5 minutes and return to your regular routine when you can.
Exercise tip #5: Home workouts for the win
One of the things I value most is time. My biggest struggle when I was first starting an exercise routine was setting aside the time for working out. This was time I couldn’t use for all the other things I had to do.
The solution to my problem was YouTube home workouts. I can get in a great workout in 30 minutes, get cleaned up in another 10, and return to whatever I have to do. All from the comfort of my home. If I were to go to the gym, the travel time alone would make my routine easily 30 minutes longer.
If time is an issue for you, try home workouts. There are endless workout videos on YouTube now. My favourite channel is Fitness Blender. They also have a website where you can filter their workouts by duration, intensity, body focus, etc. I also like the workouts by Heather Robertson.
We all know that we should be exercising and that it has endless benefits. However, I don’t think we truly realize how beneficial it is it until we get into a routine and see the changes in ourselves. Observe our mood improve, see our body get stronger, feel the boost in confidence.
What workouts do you enjoy?
-M
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