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7 Strategies for Sticking to Your Exercise Program
Did you know that only about 18% of Americans exercise three or more days a week? That's meant as neither boast nor chastisement. It does point out that, if you find yourself struggling to find the time to honor your commitment to a regular routine, you're in good company!
January 1st is the date most Americans begin their annual exercise program in earnest. January 22nd is the date many have already begun to experience setbacks. By April 1st, only about a third of those who started an exercise program are still at it! If you find your resolve beginning to wane, what can you do to turn stumbling blocks into stepping stones and become a "winning" exercise statistic?
1. Start Today!
The sooner you get back on track, the easier it will be. Have you ever seen an old friend at the mall and said, "let's get together for coffee?" and then neglected to call and make a firm date? After awhile, you're too embarrassed to even be seen by your friend, much less make the call. Exercise is no different. The Five Minute Rule:
The hardest part of any exercise program is putting on your socks and shoes. The Five Minute Rule means you have to put on your exercise clothes, you have to get out there and do your program for an honest five minutes. At the end of five minutes, if your head, your heart or your body are dragging you down, go home guilt-free. Tomorrow the Five Minute Rule begins anew.
2. Willpower Alone Won't Help You!
Ask any dieter — if willpower were all it's cracked up to be, we'd be the skinniest nation on the planet. Using willpower alone is a lot like trying to hold your breath under water: sooner or later, you have to come up for air or you'll drown (considered by most to be counterproductive!). Use positive strategies to help you get back on track: schedule exercise dates with a friend, buy a new notebook to use as an exercise log, etc. Reward every positive action and thought that brings you back to your exercise goal.
3. Avoid Temptations . . .
What's keeping you from getting to your workout? If there are people ("how come you're busy all the time?"), situations or events ("c'mon, let's go grab a burger after work") that may be tempting or a high risk of keeping you from your intended exercise program, take a 3-7 day break if you must. Once you've got your program back in perspective, it's easier to deal with those things that can get you side-tracked.
4. Put Setbacks in Perspective.
Pull out an old training calendar from when you were exercising as regularly as you intended. Put it in a special place to remind you that you have been successful in the past and you can accomplish this goal again, one step at a time. Always reward positive effort even when it looks different than you thought it would.
5. Self Punishment is Counterproductive.
Remember the biggest single cause of both burnout and exercise injury is trying to do too much, too soon. If you've been injured, get sound advice from your healthcare professional on how much you will be able to safely do at first. If your lapse was a "mental health break," start back with a modest program. Be positive and build on the success you gain both from feeling good in your body and from honoring your commitment to your training.
6. Put Yourself First!
In order to get back on track and stay there, you'll have to be assertive about making your needs a priority. Write your workout in your day timer as if were a standing appointment. Most things that come up can be scheduled around that time. For example, agree meet your friends for a 7:00 movie instead of dinner and pack a healthy snack. Invite a friend to join you for your workout. After awhile, your exercise schedule will seem natural to everyone and they'll be the one's who'll suggest alternatives!
7. What You Say to Yourself Matters!
If you think about it, you'll recall that those who've been your best mentors have been the one's who've inspired you to believe in yourself and to aspire towards achieving the best you have to offer. Realize that you are only human and forgive yourself for an imperfect path. Every athlete occasionally becomes ill, injured or just "doesn't wanna"!
The power of your own words to support your intentions is immeasurable. Say it out loud, to yourself and to others: "I'm going to the 5:30 workout at the gym." "I've successfully completed my walk schedule five times this week!" "I feel good!!"
There are numerous rewards of a regular exercise program and the greatest joy is in the doing. What do you say? Start today!