Not motivated to move? Here’s how to get unstuck.
Here we are. Months into the pandemic with no clear end in sight. I don’t know about you, but I have found it VERY difficult to stay motivated to exercise. I know I should be moving on a daily basis. I know I feel better when I do. But it’s hot outside. But there are so many things on my to do list. But I can’t stop binge watching my fave show. So many excuses!
Normally, I would be pretty hard on myself about all of this. I am a fitness professional after all! But I’ve decided to throw normal out the window (ha! haven’t we all?) and keep it all in perspective. I took a break. Fine. Now it’s time to refocus by checking in with my values and what is most important to me. Health and wellness are priorities for me. Why? Because I need them to do the things I want to do to be fulfilled and truly happy in this life!
Although exercise isn’t the only component to health & wellness, it is a major player in living a long healthy life. Moving our bodies becomes crucial as we age and, fortunately, it’s never too late to start! Whether you’re maintaining a consistent plan, picking up after a break, or starting for the first time, here’s how to form your own sustainable movement routine.
Reframe your exercise mindset
To start, let go of any preconceived notions about exercise. You don’t need a gym, fancy workout clothes, or expensive equipment to boost and maintain your physical activity level. It doesn’t have to be strenuous or painful to be effective. You don’t have to continue an activity if you’re bored with it. The key is to incorporate movement into your day and enjoy what you do! In this post, I’m coming from a ‘Keep it Simple’ perspective. If you have a gym you love going to, home equipment you use on a regular basis, or workout apparel that gets you in the mood, AWESOME! Keep doing what works for you. The important thing is to KEEP MOVING!
A disclaimer before we go any further:
Get medical clearance from your doctor if you DO NOT participate in regular exercise AND have been diagnosed with or have signs or symptoms of cardiovascular, metabolic, or renal disease.
If you DO participate in regular exercise AND have been diagnosed with cardiovascular, metabolic, or renal disease, partner with your doctor annually regarding your exercise regimen OR before you move from moderate- to vigorous-intensity exercise.
If you DO participate in regular exercise AND have any signs or symptoms of cardio vascular, metabolic, or renal disease, STOP your exercise regimen and see your doctor.
Know your ‘why’
Now that you’ve reset your thoughts about exercise, give yourself some time to think about why physical activity is important to you. Most likely your first response won’t be your true motivation. Ask yourself ‘why’ to each of your responses until you reach the real answer. This is your true ‘why’ and is the key to making a long-lasting commitment.
For example, my list looked like this:
Why is physical activity important to me?
To feel less stressed. Why?
To help me live a long healthy life. Why?
To travel, to keep up with grandkids (when I have them!), and to grow old with my husband. Why?
To feel happy and fulfilled in this life *** This my true ‘why’!
Use your resources
Next, understand the recommended level of physical activity for you to stay healthy. In 2018, the Department of Health and Human Services issued the second edition of the Physical Activity Guidelines for Americans. This document is the source for this post. These Guidelines are an AMAZING resource and I encourage EVERYONE to bookmark this page or download the 118 page PDF for your reference. In this post, I am focusing on recommendations for active adults ages 18-64. The Guidelines also include recommendations for children and adolescents, older adults, adults with chronic conditions or disabilities, and pregnant and postpartum women. Again, a worthwhile resource!
The Guidelines spell out the need for adults to stay healthy with both aerobic and muscle strengthening activities:
Aerobic activity = gets your heart beating faster
Muscle strengthening activity = makes your muscles work harder than usual
Here are the key Guidelines for Adults 18-64:
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups (legs, hips, chest, back, abdomen, shoulders, arms) on 2 or more days a week, as these activities provide additional health benefits.
So, what does ‘moderate-intensity’ aerobic activity look like?
Walking briskly (>2.5 mph)
Bicycling on flat terrain (<10 mph)
Ballroom or line dancing
Recreational swimming
Active forms of yoga (e.g. Vinyasa or power yoga)
Doubles tennis
General yard and home repair work
Exercise classes like water aerobics
And here are examples of ‘vigorous-intensity’ aerobic physical activity:
Jogging or running
Bicycling (>10 mph)
Vigorous dancing
Swimming laps
High-intensity interval training (HIIT)
Singles tennis
Jumping rope
Heavy yard work (digging or shoveling, with heart rate increases)
Hiking uphill or with a heavy backpack
Exercise classes like vigorous step aerobics or kickboxing
Muscle strengthening activities
Weight lifting
Working with resistance bands
Carrying heavy loads
Heavy yard work
Body weight exercises like squats, planks push-ups, pull-ups
Know this: If you have a lower fitness level you will require a higher level of effort to complete an activity than someone more fit. One of the above moderate-intensity exercises may actually be a vigorous exercise depending on your fitness level. It’s best to self-monitor your intensity level.
Here are two ways to gauge your intensity level:
Apply a rating scale of 0-10 to your activity. Think of 0 as the effort exerted to sit and 10 as the highest level of effort possible. Moderate-intensity is a 5-6 and vigorous intensity starts at a 7-8.
Use the ‘Talk Test’. If you’re exercising at a moderate intensity, you’ll be able to talk but not sing. If you’re exercising at a vigorous intensity, you’ll manage only a few words before having to pause for a breath.
The Guidelines also refer to balance and flexibility and I believe it is VERY important to include these types of activities in our week:
Balance activity = improves the ability to resist forces within or outside of the body
Flexibility activity = enhances the ability of a joint to move through the full range of motion
Maintaining good balance and flexibility along with muscle strength may help prevent falls and preserve mobility as we age. Some aerobic activities include balance and/or flexibility components (yoga, Pilates, dancing) but not all do. A few minutes spent stretching after exercise or at the end of the day can make a difference in how our bodies feel. Keep in mind that time spent doing balance and flexibility activities by themselves does not count toward meeting the aerobic or muscle-strengthening key guidelines.
List what you love
The most sustainable movement routines consist of activities you enjoy. What sports or games did you play as a child or young adult? Do you have an active hobby or favorite type of exercise you want to continue? What activities look like fun but you haven’t had a chance to try? Make a list so you have a variety of options at the ready.
Make your plan
Think about your daily life and how you can meet the recommended guidelines for physical activity each week. Do you want to focus on a few days per week or shorter durations each day? Are you more likely to be active in the morning, afternoon, or evening? Do you have weekly responsibilities that count (e.g. walking the dog, yard work, watching the grandkids, shoveling snow)? How will you track your activity?
Next, schedule your active time. Put your aerobic, muscle-strengthening, balance and flexibility activities on the calendar. Think about your ‘why’ as you do it. Seeing these activities on your agenda and reminding yourself of the reason for your commitment creates consistency over time.
Tips:
Have a baseline plan that gets you close to the requirements. For example, I walk my dog for 20 minutes every morning at a brisk pace. Right there is 140 minutes of moderate intensity aerobic exercise each week!
Think differently about your daily activity. Park further away from your destination, take the stairs, stretch while you’re watching television, join the kids for a game of tag, walk or bike instead of driving. These all add up!
Head outdoors for your activities when possible. Outdoor exercise has positive effects on your mood!
Include a social component in your activities. A walk with a friend, bike ride with the family, or game of golf with colleagues makes it more enjoyable.
Anticipate roadblocks and how to get around them. Knowing how to adjust before you need to is SO important. When they happen, go easy on yourself. Get back on track when you can. This is a marathon, not a sprint!
Do activities you enjoy! If you start feeling bored or unmotivated, revisit your list and switch it up. Try something new or go back to something you haven’t done in awhile.
Go!
You have the best reason to live an active life. You have a solid plan to do it. NOW is when you start! It doesn’t matter if you start in the middle of the week or at the end of the month. JUST START.
Keep this in mind: a little is better than nothing and the total amount of activity is more important than the length of each episode. Even 5 minutes of physical activity has tangible health benefits!
Be mindful while you’re moving
Pay attention to your surroundings, check-in with your feelings, and notice how your body feels as you move. Think about WHY you are physically active and the joy you get from the activity. Consider the benefits you receive from making physical activity a consistent part of your life. Then thank yourself for doing it. Remember, you are living an active life for a very good reason!
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