Nine Tips to Help You Meet This Year's Fitness Goal
It’s no secret that exercise and movement are crucial for our health. A 2012 study reported that just 11 minutes of activity a day after the age of 40 can lead to 1.8 years of added life expectancy, while an hour can prolong life by 4.2 years. Aside from the sheer volume of research that finds exercise can ward off a number of health conditions, there has been an even greater rise in research supporting the benefits of exercise for sleep, mental health, and productivity. Yet most of us still don’t get enough of it. The average American only walks about 1/3 of a mile a day, which includes steps taken at home or at work, and only 20% of the population get a moderate level of regular exercise, with many getting none. So, what’s the deal?
This time of year is notorious for busy gyms that last through January, before the inevitable trickle in by February. Especially in Boston, most of us can get swept up in the cold weather, the long busy commutes, leaving work to head home in darkness, and plenty of other schedule-packed days that provide little motivation for exercise or to go to the gym. But in 2008 the Department of Health and Human Services issued the federal government's first-ever Physical Activity Guidelines for Americanswhich recommends adults to get at least 150 minutes a week of moderate- intensity, or at least 75 minutes a week of vigorous- intensity aerobic physical activity. So this year, Blue Hills Sports and Spine Rehabilitation would like to offer some tips and suggestions to reframe your thinking about exercise and help keep you on track this year.
Consistency comes before motivation. We always hear about how essential motivation is to getting anything done, but it certainly doesn’t come out of thin air. Doesn’t sitting in your pajamas while binge watching the latests series on Netflix feel good, too? To feel motivated we have to see and feel the benefits first. Staying consistent early on will give you time to create change that will be intrinsically motivating.
Exercise isn’t all or nothing. It isn’t the Boston Marathon on day one or bust. Remember that anything is better than nothing. If a meeting ran late and cut into your hour at the gym, head over for a 20-minute interval session on the elliptical. Can’t make it at all? Try 10–15 minutes of bodyweight exercises at home instead. It’s the sum of all the movement that is most important, not getting it all done in one sitting.
Start with one small change first. Studies have demonstrated an 85% success rate by focusing on a single habit, which drops by 33% when adding a second task. New Year’s tends to create a frenzy to create change in all aspects of our life. Instead make one change at a time, stay consistent and make it a habit. Once you’ve nailed that down, move on the next habit to crush.
Growth isn’t always linear. There may be times that feel like stagnation or regression. We all know the feeling of two steps forward, one step back. Some days you may be noticing the results of all your hard work, and other times it might just feel like the grind. Be mindful of and celebrate small victories, including your dedication to consistency. You did it! Last month, doing it was hard enough.
Be compassionate to yourself. Got sidetracked by other things? Forgive yourself for missteps and view setbacks as manageable bumps along the path. Failure shouldn’t be used as an opportunity to belittle yourself, but instead as an opportunity for reflection and growth. What can you learn or take away the misstep?
Find opportunities for movement everywhere. Going up? Take the stairs. Going shopping? Find a parking spot in the back of the lot. Heading into work? Skip the bus to the T and walk.
Make it something you enjoy. Exercise doesn’t have to look the same for everyone and doesn’t need to include a gym at all. Find a hobby or recreational activity that you find fulfilling, instead of making exercise another chore. Branch out and try yoga. Sign up for a dance class. The opportunities are endless.
Everything is better with a friend. On the dark, dreary, and cold days when your motivation is low, it can be helpful to have someone who is supportive and encouraging of your new goals and habits. Adding a social component to exercise helps many people stick with it. Can’t find a human friend? How about Fido? Several studies have shown dog owners get more exercise than their dog-less friends.
Still can’t find a way to start? Consider working with an expert. It can be hard to break out of seeing exercise as black and white. Consider working with a health coach, nutritionist, or physical therapist who can help you to develop a plan specific to your needs.