The year is finally coming to an end. This is a good time to reflect on our goals, what we were able to accomplish and what didn’t go very well. Reviewing past experiences allows us to see things from a different perspective, which may offer some important insights about our perceived successes and failures. For instance, did you accomplish your fitness goals for the year? Or did you start well but lost your incentive at some point? Don’t feel embarrassed if you couldn’t stick to your exercise plan. Studies report that the dropout rates from standard exercise programs are as high as 50% during the first six months. This doesn’t mean that you are lazy or are not cut out to exercise. Virtually anyone can become a regular exerciser if he/she observes and respects a few rules.
According to the American Council on Exercise, there are many factors influencing exercise adherence. Among those are personal beliefs, self-confidence, past experiences, convenience, comfort level, and enjoyment. The truth is, that if you want to stick to a program, you need to feel motivated to do it no matter what. Therefore, choosing an activity that you consider fun and somewhat challenging, which you can perform at a convenient time in a friendly environment, increases your chances of success in the long run. However, before you start planning your next year’s activities, have the following principles in mind:
1. Find out what motivates you.
Exercise is one of the main components of a healthy lifestyle and everyone should engage in some type of regular physical activity. According to the Health Belief Model (HBM), people who perceive that exercise provides health benefits are more likely to adopt a physically active lifestyle. So, it is important to be aware of the many physical and mental benefits of active living. Read the article “Say Yes to Exercise: Finding Meaningful Reasons to be Physically Active” to find aspects of the article that speak to you. Keep in mind that since this is a personal decision, all factors must be meaningful to you in order to work as motivators.
2. Ditch the “all or nothing” mentality.
Many of us believe that to be worthy, an activity must be sustained for long periods of time and must be hard enough to get us out of breath and sweaty. This common belief is known as the “all or nothing” mentality, meaning that the individual perceives that if he/she can’t perform the activity at peak performance, then it is better to not do it. However, this is not true. Any exercise is always better than none. Studies show that small amounts of physical activity throughout the day can also elicit many health and mental benefits. A better approach is to listen to your body and respect its needs and limitations. This prevents overtraining and injuries. If you create a state of awareness, you’ll be able to know what is better for you. This means that it is ok to slow down your pace when you are tired, to perform a short workout when you have time constraints, or to skip a session if you are not feeling well. These practices will not reverse your fitness achievements; it may even enhance your performance next time.
3. Take small steps and build it up.
A common mistake of newbie exercisers is trying to do too much, too soon. This practice can not only lead to injuries but may also overwhelm a beginner, contributing to dropping out. If you are just starting, opt for an activity that doesn’t require any complex skills (such as walking), so you can build cardiovascular endurance. Choose a comfortable pace you can sustain for 20 minutes. Think of it this way: the activity should provide a manageable challenge, meaning that it is somewhat hard to perform, but doable. As your performance improves, adjust the effort level, but increase duration before increasing intensity. Keep in mind that if it is too easy, you won’t feel motivated, but if it is too hard, you will feel defeated. Find a happy medium.
4. Write down your plan.
Studies show that people who write down their goals are more likely to achieve them. Select a goal that depends only on your own actions and be specific. A good example is, “I will walk for 20 minutes, three times per week.” Then, prepare your plan of action, including strategies to overcome possible obstacles. Continuing with the previous example, you should include in your plan where you intend to walk (indoors, in a park, or around the block), what is the best time to do it (before work, lunch time, or after dinner), and what you could do if it rains (perform a DVD workout, bring a rain coat, or use the gym treadmill). Make it specific and realistic. For more on goal setting, read “Ready, Set, ‘Goal’!”
5. Be prepared for lapses.
Face it! Nobody is perfect and, sooner or later, something will happen in your life that may hinder your plans. It can be a family emergency or a set of business trips. This will put you off track temporarily, but it doesn’t mean that you have to abandon your goals altogether. Try to do your best with the time and resources you have, and resume your activities once the roadblock is gone. Remember that there is no rule stating that you have only one chance to succeed.
References
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2012.
Bryant, C., et al, eds. ACE Personal Trainer Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2003.