5 ways to stay committed to exercise during #lockdown
It’s January it’s wet & cold with dark mornings and evenings - no gyms, no live exercise classes, and no events to train for, how do you stay committed to an exercise routine.
January usually sees an influx of new gym memberships, a new year, and new resolutions to get fitter, healthier - gyms and classes are a good option when the weather outside is unpredictable, joining also provides motivation, commitment, routine, and access to equipment and trainers.
For now, unfortunately - you are on your own but don’t despair staying committed is easier than you think:
here are my 5 top tips for staying committed
Rope in a friend - one of the reasons small group exercise classes are so effective is that they provide instant commitment, the sense of not letting your teammates down, you are quite literally in it together. Whilst Covid restrictions may not allow us to get together physically - it does not stop us from roping in our buddies. Agree with your friend/s when to exercise - days, times, type ie commit to speed walking 4 km 3 times per week Mon/Wed/Fri. Set up a Facebook group or WhatsApp or simply Text messaging check in with one another, tick off each day.
Routine - is key. If you keep putting something off you will find you eventually run out of time - set up a routine like you would if you were booked into a class at the gym. If 7 pm is the time you have set to ie. go walking then make sure your time is free, literally book yourself out (barring emergencies) be ready to get out the door at 7 pm.
Make it short, effective, and consistent - by making your exercise short and effective, you take away the excuse of not having enough time. If you are doing a home workout ie using weights 30 minutes is perfect 5 minutes warming up 20 minutes of intense work and 5 minutes cool down. If you are walking you will gain more benefit from speed walking for 30 minutes nor dawdling for 60 minutes. Make it short effective and consistent.
Make it enjoyable - if you enjoy something you are a lot more likely to do it - doing the same repetitive exercise is boring and has little progressive benefits. Exercise is really just moving our bodies in ways they are designed to move - and adding resistance ie lifting weights to exert our bodies and make them stronger. It does not need to be boring or require lots of equipment - line up your favorite tunes, turn the volume up & dance around the kitchen table for 20 minutes, if your kids have a trampoline - clean it off make it safe & get bouncing, skip, hula, play football laugh sing & have fun - it all counts.
Make it Progressive - challenge yourself to improve week on week, be realistic but ambitious write down your weekly challenges ie if you are walking 3 km 3 times per week Week 1 push yourself to 3.5 km 3 times on Week 2. Progression is a powerful motivational tool, keep a record to see how far you have come, you can download free fitness apps for your phone to record your training.
Happy exercising #staystrong #staysafe #stayhome