Active Living and Tracking Your Success
Natural movement and opportunistic exercise is all about inviting natural movement throughout the day. It’s about adding movement to your life that doesn’t seem like “exercise.” When you become an opportunistic exerciser, you strengthen your chances of staying with it for the long-haul.
It’s important to keep in mind that something is better than nothing. Viewing activity in this way helps you to get out of the all-or-nothing mindset, which diminishes the chances of sticking with an exercise routine or fitness program. Even small amounts of physical activity can provide positive health benefits, although regular exercise is the best way to receive the health-promoting benefits of physical activity.
Start by thinking about where you are everyday – work, home, with friends and family – and how you can add a little “something” to each place and activity. Here are some examples:
Have walking meetings instead of sitting down
Plant & tend a garden
Wash your own car (instead of using the car wash)
Shovel your own sidewalk (bonus points: shovel your neighbor’s too!)
Do squats while you brush your teeth.
Carry groceries instead of using a cart, whenever possible
Do calf raises while you talk on the phone
Do planks during TV commercials.
Part of this approach is developing a love for physical activity. Learning to love the feeling of being active, the feeling of moving your body, stretching your muscles, feeling your heart beat faster.... it’s definitely a sensation you can come to savor and look forward to. But it starts with your mindset. Instead of approaching physical movement with a sense of dread, try a positive affirmation instead. If you notice yourself saying things like “Ugh. I hate to exercise,” try stopping yourself from having this story. What you tell yourself is what your mind believes. So if you say, “it’s a beautiful day for a run”, that is what your mind will believe.
It’s also important to keep in mind your current health status, strengths, and weaknesses before significantly increasing your daily movement. If you're over 35 and you've been inactive for a while, you may want to check with your doctor before starting a new fitness routine. After you speak with your doctor, schedule your movement immediately. The number one reason people claim they don't exercise regularly is a lack of time. You make time for a variety of other things every day: eating meals, taking a shower, driving to and from work, television, and more. So make an appointment with yourself to get the exercise your body needs to be as healthy as it can possibly be.
The number two reason people don't exercise is boredom or loneliness. Get out there with a good friend or your significant other. It's a good time to spend with others and can definitely make things a lot more enjoyable. A workout partner will also make you feel a greater sense of responsibility; no one likes to let other people down. Many fitness programs, including my own, have check-ins and/or weekly communication with the instructor which is also a great motivator.
When you’re ready to get started, be sure to track your progress. It's a lot easier to stay interested and motivated when you can see some real progress. Fortunately, progress comes quickly at the beginning of any exercise program. So devise a test of your fitness that you can do occasionally. It can be simple, like how many pushups you can do, or how long it takes you to walk a mile. Celebrate your progress with rewards. Sample exotic fruits, treat yourself to a new set of dumbbells, or book a massage!
Keeping an exercise journal is a great tool for making your workouts more consistent and effective and I encourage everyone to get one when you’re starting out. Writing in a diary encourages mindfulness and provides dedicated time to reflect on the workout you just had. At the same time, you’ll also be able to relax and enjoy the rest of your day once you’ve documented the necessary information. In your journal, clarify your goals and hold yourself accountable. You’re less likely to skip your ab workout if you know your diary will become lasting evidence of the fact. You’d rather do those sit ups than keep thinking about them.
There are a few different ways you can set up your fitness journal to be effective for you. If you’re a techie, organize your data with a mobile app on your phone. If you prefer pen and paper, buy a journal with a pretty cover. Once you have your journal, you need to decide exactly what you want to track. You may want to track just the basics or paint a more detailed picture. At a minimum, try to capture how long your workout lasted and the level of intensity. You also want to include a general (or detailed) description of your mood during the workout. Many women find it helpful to understand how emotions affect their fitness plans. It’s motivating to see how a half hour of cycling enhances your mood. On the other hand, if you leave a CrossFit session feeling drained, it could be a sign of overtraining.
Lastly, add images and quotes because they may provide an extra boost. For example, looking at your children’s faces may encourage you to pass on healthy habits and a line from your favorite song could make you feel like dancing. Remember, most studies find that exercise journals have more impact if you write in them each day. Recording your performance on the spot also helps to ensure accuracy. Experiment with a system that will work for you. That could mean bringing your notebook to the gym or filling it out before bed.
Active living will truly change your life if you dedicate the necessary time and energy to it. Use your fitness journal to reflect on all of your hard work, celebrate your accomplishments, and to motivate you to KEEP GOING! If you are interested in a more personalized, professionally structured fitness plan, check out what I offer!
