I hope you find daily movement a privilege you can and “get to” do! Alternatively, do you see exercise as a chore? Something to check off your list? Something that you’d rather not do and make excuses or put off? Throughout my life, I think I have been at all these stages at one point. The key is to change our mindset. Yes, mindset is a choice.
The Science Behind Exercise and Joy
When we exercise, the body releases endorphins which are the body’s natural painkillers and creates a general sense of well-being. According to Harvard Health, exercise at a moderately intense pace (walking fast or another form of aerobic activity) seems to be the best way to release endorphins. Regular exercise leads to long-term improvements in mood and mental health.
The Challenge of Starting and Learning to Enjoy Exercise
Beginning can be a challenge especially when there is initial discomfort. Acknowledging this fact is a good first step. Here are some tips to get through the discomfort stage.
- Start slowly and gradually increase intensity;
- Focus on consistency rather than perfection; and
- Set small, achievable goals to build confidence and motivation.
Mindset Shift
The power of the mind will determine our success. If you have a negative attitude about exercising, try to reframe it. Recognize your blessings and practice gratitude for what you have. Recognize that you have a responsibility to keep your body healthy and if you choose not to make it a priority, you will also reap the consequences. We all make choices throughout life and some consequences are immediate and others may not be.
Talk kindly to yourself. Don’t berate yourself; instead celebrate your commitment to yourself at whatever level you may be. As they say, we all start somewhere! Visualize where you want to be and keep that image in your mind.
Building a routine can help make exercise a habit. Habits are powerful and shape our lives. I’m a huge fan of the book Atomic Habits by James Clear and highly recommend it. Clear tells us when beginning a new habit, start very small. Smaller than you think you should. This is because humans generally start too big and burn out. Starting very small allows you to achieve success and feel good about yourself which leads to a continual pattern that eventually becomes a habit.
Accountability partners can be fun and helpful if you are the social type. Gadgets can also be fun such as activity trackers where you set a daily goal of how many steps you wish to walk. You can also track your progress which leads to increased motivation. Additionally, you can gamify exercise with rewards!
Finding Fun in Fitness
This is mandatory for the longevity of your plan! Find an activity (or several) that you enjoy. Try different things until you figure out what you like. Some examples are:
- Outdoor exercise – walking, running, hiking, biking, kayaking
- Gym classes – Zumba, Dance, Pilates etc.
- Group sports – tennis, pickleball, basketball, etc.
- Home workouts – online classes, yoga, weights, etc.
- Adventure sports – skiing, mountaineering, etc.
Incorporate Playfulness
You can also engage in activities that aren’t considered traditional exercise but still provide a good workout. Examples are gardening, home projects, playing with pets, etc. Involving friends and family is a bonus!
There is a HUGE Downside to Not Exercising
Physical health risks. There’s a link between a sedentary lifestyle and chronic health conditions. Inactivity also impacts muscle strength, joint health and energy levels.
Mental health consequences. Lack of exercise contributes to increased stress, anxiety and depression. There is also a relationship between physical activity and cognitive function.
Missed opportunities. Not exercising can lead to missing out on the positive feelings and satisfaction that comes with regular physical activity. The can include loss of social connections and community involvement that often comes with group exercise.
Conclusion
There are MANY very positive aspects of regular exercise with no down side. On the other hand, the downside of not exercising is not an option I would wish for anyone.
I encourage you to start very small with one activity you greatly enjoy. Make a small and easily achievable goal, commit to it (even if only a few minutes per day) and see where it leads!
