We workout to stay fit efficiently, to meet specific goals, for the mental release it brings, and/or to challenge ourselves. But when it comes to working out, the vigorous intentional physical activity can hurt. It can be uncomfortable, difficult and dull compared to the other more gratifying ways we could be spending our time (hello Netflix and ice-cream).
So many people want to be fit and healthy. But when we start exercising, it's hard and we stop. And it becomes a continuous cycle of exercising regularly, sometimes pushing ourselves too hard, then giving up for a while and not exercising at all. I hear it too often, so I'm writing this for anyone wanting exercise balance, to make working out a part of a lifestyle. Mindset matters, and this piece focuses on exercise purpose and mindset, to cover the basics and hopefully present physical activity in a fresh, appealing light.
THE BASICS
Workout: A session of vigorous physical exercise or training.
That’s all it is. No time period or specific exercise - that’s up to you and how you feel on the days when you choose to have a more intense exercise session.
THE MINDSET
A lot of people associate exercise or 'working out' with negativity, resentment, or the common 'I can't be bothered' mentality. In today's fast paced society, daily exercise and fitness often gets pushed right down to the bottom of our list…and then it falls off and doesn’t even make it into our days at all. Sound familiar?
If you don’t have time to exercise, you're probably lying to yourself.
Let’s be real: you don’t enjoy it, perhaps you even hate it - and therefore you’re not making it a priority.
I once didn't value exercising when I hadn’t fully experienced or understood its benefits. So I get it, I've been there. But I also chose to persevere to find ways I could enjoy working out and make fitness part of my lifestyle. In doing so, I changed my mentality and so can you. Nowadays I train 4-6 times a week during a busy year, and currently (in COVID-19 lockdown) I'm loving training every single day - because I have the time and it feels good.
It's not about feeling like you 'should' exercise. It's about noticing the benefits and realising that these could be a normal part of your lifestyle. Exercise increases productivity. It improves your energy levels, focus and mood and will make up for the time it’s taken from your day (which could be anywhere from 20-60 minutes - no more than 4% of your day). So you can't not have time to workout. Added benefits also include: a great way to release stress, clear your mind and boost confidence.
Wake up a little earlier or go immediately after a work day (so you don’t have time to form excuses:) and note how good you feel after. Appreciating the benefits is key to looking at exercise in a positive light.
It's also important to understand that you are in control of the pain and discomfort that comes with exercise and this is so powerful. I've come to realise that pain and suffering is part of life and it's what makes the good bits so good. So you can either choose to control where it comes from and create your own (through hard work and…exercise!), or you can always choose the easy path - to be lazy and accept the pain that comes with failures and disappointment. It's your choice, and exercising is a wonderful opportunity to challenge yourself and project pain and discomfort in a positive, purposeful way that will ultimately, without a doubt, benefit you.
THE GUIDELINES
Yes there are guidelines for how much exercise is recommended. These are population based and designed to promote healthy development, weight, bones, blood pressure, heart health and more. These reflect the minimum and the greater the levels of physical activity, the greater the benefits.
Physical activity guidelines for adults:
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Be active on most, preferably all days, every week.
Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Do muscle strengthening activities on at least 2 days each week.
The guidelines also state to limit time spent in prolonged sitting, and to break up sitting as often as possible. Yep - it's not necessarily realistic or easy to do in today's world, but always a good reminder that getting up and stretching or taking a break from work does have it benefits.
WHAT ENJOYING EXERCISE FEELS LIKES
Most of us love to go for walks, hikes, or to the beach/ pool for swims…etc. Active lifestyle activities are absolutely amazing for us and honestly if you can fit these into your schedule regularly, they may be all you need to meet your physical activity guidelines.
If you can’t do these regularly (like most of us) or have specific goals you want to achieve, then scheduled workouts are the way to go.
Let me first get this straight: If you want to make fitness a part of your lifestyle and continuously improve, the pain and discomfort is what comes with the progress. But it isn’t always bad.
I'll try to describe it:
When you experience the discomfort that comes with intensive exercise, there comes a point where you can feel it, acknowledge that it's there and continue enjoying the movement with the understanding that the pain is temporary. Instead you focus on the increased oxygen flowing through your body, the endorphins, the exertion, the heavier breathing…and in a world where we're constantly taught to numb ourselves, exercise can make us feel alive. Your mind clears up and you can stop thinking so intently of the distractions or challenges you face during the day. Instead, by focusing on the music and your breathing, the worries of life can float away and become irrelevant for the moment.
This is why I love to workout. The exercise also strengthens my mind, helps me stay positive in challenging situations, and play a key role to my good mental health.
EXERCISING WITH PURPOSE
According to research, most people begin to exercise because they want to lose weight, but when the kilos don’t come off fast enough, they give up. This becomes a recurring pattern and due to the lack of consistency, there is never enough time for these people to build up habits or see results. What was found is that women who used weight loss as their prime reason to workout actually exercised less than those who had other reasons. So if you want it to be a lifestyle, forget the aesthetics, find a more purposeful reason (and there are so many: re-read above).
Resting is important too. For muscle recovery, to prevent injury from overtraining, and to promote exercise consistency. What to consider is whether the rest will benefit you, or if it's your 'lazy' voice forming excuses to distract you from the exercise that would actually be of benefit. It will always be one or the other, so listen to your body and choose wisely to differentiate which one your well-being most needs.
That's it from me and I hope you found this useful. For practical insights, read my 10 tips to love working out here.
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