HEALTH Strategise to boost your staying power

HAVE FUN?We are far more likely to stick exercises we enjoy.

Strategise to boost your staying power


Personal trainer
Paul O'Brien

January – the month of personal change, reinvention and renewal. A new year brings new hopes and new goals. Most people begin their year with some of their focus on their health and fitness. Plans are written, trainers laced up, gyms or classes joined and chocolates consigned ‘permanently’ to the rubbish bin!
Unfortunately, in the experience of too many of us, this doesn’t last. As January wanes away, so does our willpower. At first the cracks are only small ones, hairline fractures if you will. You miss a session or stay on the couch instead of going for that jog. You have a sneaky chocolate or two. You tell yourself that you deserve a break. As the excuses mount up and old habits return the hairline fracture in your willpower becomes a yawning chasm. You give up. Next year will be better.
I’m a positive guy and I don’t like painting a dull picture. The truth is hard to ignore though. Statistics consistently show that over 50 percent of people who begin exercise programmes will have quit completely within six months – many much sooner than this.
How can you prevent yourself from becoming another of these depressing statistics? I believe the key is developing momentum, and this, in turn, depends upon having a good strategy. Here are some of my top tips for developing a rock-solid exercise strategy.

Start with the fun stuff
Do not start pounding the pavements simply because it’s what everyone else seems to be doing. Think about activities you may have enjoyed in the past and try those first. Enjoyment of an activity is directly correlated to physical activity adherence in studies. Try social dancing, gymnastics or even tree-climbing!

Keep it short
For the first month or two, keep your exercise sessions short. I would say 20 minutes is a good benchmark to start with, but make sure you diary your exercise to suit your schedule. Perhaps ten minutes initially is more realistic? Don’t let the thought of having to exercise become another stressor in your life.

Behaviours not outcomes
When setting goals, write down both behavioural and outcome goals. A behavioural goal might be to do ten minutes of walking every morning at 7am. An outcome goal would be to lose 7lbs in ten weeks.
Keep your focus on the behaviours, the stepping stones towards your desired outcome, as they are easier to manage.

Establish a set routine
Choose a time in your day when you know you won’t be doing anything else and then schedule that for your exercise. This will help you to develop an exercise habit more easily.

Mix it up
I believe variety is one of the cornerstones of successful exercise adherence. It so happens that the body also thrives upon it.
Set yourself a target of trying something new every month. This will both offer variety and maintain a sense of fun and adventure.

Get support
Ask someone close to you to support you in achieving your goal.
This could be a training partner or someone you can simply talk to. You could also join a group class or hire a personal trainer to monitor your progress.

Write and post goals
Finally, a goal is much more powerful if it exists outside your mind.
Write your goals down then post them somewhere very visible in your home. Review them every day and focus on the rewards of achieving your goals.
 
Paul O’Brien is a personal trainer and life coach based in Westport.