The first step towards getting into shape is figuring out what stands in your way.
Exercise. For most people, the word conjures up unpleasant thoughts and feelings because of past experiences when they struggled with exercise or got hurt. Some believe that the amount of exercise it takes to lose weight isn't realistic for their lifestyle. For others, the word exercise reminds them of a time when they loved being active and having the benefits associated with being fit and healthy. What does the word exercise bring up for you?
It is easy to assume that when you don't exercise regularly, you are somehow lazy, bad, undisciplined or a couch potato. These judgments don't reflect the real reasons for not exercising. The real reasons are likely tied to one of eight different obstacles that can be easily understood and addressed.
1. Low Motivation. A common obstacle to exercising is not feeling motivated enough to do it. You won't be motivated day-in and day-out to exercise if you haven't identified what it is you want to be able to do or feel as a result of regular aerobic and strengthening activities. It often isn't enough to want to lose weight or avoid a disease. It takes wanting something that really matters to you enough to exercise, even if you aren't in the mood, such as being able to keep up with your kids, having the stamina to follow your dreams, participating in a team charity walk, or wanting to feel self-confident in your relationship. And it helps to choose activities that you find so energizing and fun that you can't wait to go. Do You Need Variety to Stay Motivated?
2. Low Priority Planning. Not having enough time is really a result of not putting exercise higher in your priorities. Anyone can find time to exercise if it matters enough to them, and if they can find the motivation to stick with it. A way to make this easier to is to find an exercise or a group class you love so much, you will find ways to fit it into your schedule. Another is to look at your calendar for the week and see where you can fit in time for exercise and schedule it. This will also help you set goals based on what is realistic, and if you can find someone to be accountable to you will be more motivated to reach those goals.
3. Too Much, Too Soon. In the excitement of starting a program, when you feel highly motivated to get started, it is easy to overdo it and find yourself giving up because you can't sustain the pace or because you've gotten injured. Try starting off with smaller goals and less intensity, so that you don't feel so overwhelmed and can experience your ability to succeed in reaching your goals. With each weekly success, you can stretch your time, distance and effort a bit more and continue to have successes. In time, you will be doing more than you once thought possible, and you may surprise yourself by discovering you have a passion for being fit and participating in fitness events. It happens to many people, including me.
4. Compliance Perfectionism. Feeling you have to measure up to someone else's expectations or attain perfection in reaching your goals is the fastest way to failing and giving up. No one is perfect, and no one knows better than you as to what you can do each week, what is motivating or how your body is feeling. Instead of trying to comply to unrealistic expectations or someone else's rules and goals, focus on what you want for yourself, what your body is telling you, and what works to keep you moving and on track. Winning Strategies for Staying on Track
5. Inflexible Beliefs. Another way people sabotage exercise is with the belief that doing anything less than x days a week or x number of minutes isn't worth doing. For example, you may believe that if you can't do four days of exercise a week there isn't much point, or if you can't work out for at least 30 or 45 minutes that you won't get enough benefit to make it worth your while. Any exercise counts, even if it's for 15 minutes, and the more active you are, no matter what it is, it all adds up. You may have other beliefs about what you need to be wearing, what your significant other will or won't do to support you, what constitutes as exercise, or countless other requirements that are keeping you from being active and fit. Stop and identify what your "excuses" are and see if you can change your beliefs so you can achieve success.
6. Emotional Rebellion. Most people think emotional reactions are just tied to food, but they also impact exercising. Think about it; you do have feelings about exercising, and if you've had bad experiences or anxiety about exercise than this can impact your behavior. If are resistant or ambivalent towards exercise, become curious (without any judgment) about how you feel about exercise and why that is. Most likely you will find there are good reasons for your feelings, and once you acknowledge and validate them, you can start to look into ways of exercising that can address these feelings. For example, maybe you were called a klutz in grade school and have an aversion to gym-based exercise. Maybe you were forced to exercise and hated it. Maybe you had a bad experience with a trainer or fitness program. Are there other ways of being active that you feel confident about, or can you find a class that interests you that offers a safe environment for becoming proficient?
7. Derailment Resistance. There is nothing worse than finding yourself derailed from your fitness routine and struggling to get restarted after an illness, injury, vacation or period of just not wanting to do it. Once you get derailed it can seem too hard to get re-motivated again to exercise, and often this short period of non-exercise can turn into months or years of inactivity. An easy way to get restarted is by taking it slow and setting very low goals the first week or so. Let yourself gently re-engage into exercising by doing what feels easier and doing it at a slower pace. Then you'll find your motivation as you get back into a groove, and you can increase your goals and effort within a couple of weeks. You'll probably be surprised how quickly you bounce right back to where you left off. Overcoming a Fitness Lapse
8. Extreme Associations. If you've participated in extreme fitness programs and boot camps that you didn't enjoy or that left you with an injury or bad taste in your mouth, you may be dealing with conflicting beliefs and emotions around exercise. On the one hand, you may believe that anything less than extreme fitness isn't worth doing because of the quick results, and on the other hand you may cringe at the thought of signing up for another program. While these programs energize some people, most don't do well with them. It is better to choose exercise options that you find motivating, enjoyable enough to sustain, and fit your personality. The majority do best starting off with baby steps and doing just one small thing at first, which easily leads to doing more because it feels good, it boosts your confidence and it motivates you to stretch yourself further.
To create a regular exercise routine in your life, pay attention to what feels best to you, what motivates you and what is really getting in the way of being consistent. We are all different, and our reasons for not exercising are all valid. Respect that you have a good reason and try to understand what you really need to do to get moving and to develop a consistent exercise lifestyle.