For
every 10 people who start an exercise programme, 7 will drop
out within 6 months...
It's a sobering statistic. The question is...WHY?
We're all aware that regular exercise
provides us with a stronger immune system, improved
moods, more energy, increased fitness, improved body composition and
muscle tone - to name just a few.
With all the 'up sides' to exercise, why is it that
many of us find it a challenge to stick with an exercise programme?
In truth, starting a fitness programme is
actually very EASY! It's staying the course, week
after week, month after month that often proves to be the
real challenge!
Some of the most common reasons for quitting an exercise
programme are as follows:
1) Boredom - Lack of
exercise variety, performing the same exercise routine over and
over, week after week, month after month.
2) Lack of time - How
to find the time to exercise when we're already so
busy with work, family responsibilities and social commitments?
3) Lack of accountability
- Not having one or more persons to hold you accountable to
your fitness goals.
4) Lack of results - Despite
your best efforts you fail to notice tangible results on a
regular basis.
5) Lack
of motivation - Lack of 'get up and go', direction
and purpose..."So why am I doing this
exercise thing again?!"
If
you can relate to one or more of these points, you're not alone. After
all, if everyone stuck with their exercise
programmes, and motivation to exercise wasn't an
issue, the gyms would be overflowing and personal
trainers would be out of a job!
Here are the
top 7 ways to avoid being another dropout statistic:
1.
Make time. Have you ever wondered how some of the
busiest people miraculously find the time to exercise? It's
about making exercise your number one priority and
then making it happen. When it comes to exercise, you should be
'positively selfish.' In other words, how can you be
expected to be an efficient business person, a productive
worker, or an energetic parent unless you're taking
good care of yourself first and foremost? Schedule your exercise time, commit to it,
and protect it by gently reminding
friends, your partner and children - that this is
your time out, you’re busy doing something important and that
exercise is a priority you’ll be sticking with. Don’t feel guilty! On the contrary. Be proud
of your new priorities and don't be surprised if people look
up to you as a role model and decide to follow in your
footsteps.
2.
Start gradually. Whether it's a nutrition plan
or an exercise programme, make small changes one at
a time. That’s the best way to guarantee that the
changes you make will be long lasting. After all, you're
making changes that should last the rest of your life. Take it
slowly and before you know it, regular exercise will be something you
can't live without.
3.
Add variety. Make a promise to yourself to mix
it up and keep it fun and exciting. Vary your training
programme and activities to challenge your body and your
mind. If you're not sure which exercises or what type of
programme would suit you best, a fitness instructor or
personal trainer can point you in the right direction.
4.
Create a support network. It's far more likely
you'll stay committed to your exercise programme if you
have a regular fitness partner and/ or someone that you
regularly report to and who checks on your progress. Find a training
partner who has the same fitness goals and who shares
your enthusiasm. For regular support you could join
an online fitness group such as the Body Blueprint Workout Club,
a walking club, or hire the services of a personal trainer or
coach. Many people find that the motivational atmosphere of
a gym or attending group fitness classes provides
just the support they're looking for.
5.
Keep tabs on your progress. As you
progress down the fitness path, it's a great idea to keep tabs
on your progress. Keep an exercise journal to note
your increases in fitness, strength and endurance. Monitor your energy
levels, body measurements and sleep patterns - basically
anything that improves as a direct result of
your exercise programme. This in turn will motivate
you to continue with your exercise programme and set new goals
to strive toward.
6. When the going gets tough..Ok, so you didn't lose weight
in the first 3 or 4 weeks, or
you went on holiday and your nutrition plan went out
the window. That doesn't mean you're destined for
fitness failure and you should quit now! Minor
setbacks such as this are only temporary. Expect
some challenges along the way. Whether it's business, relationships or
fitness, it's not always smooth sailing. Stick with your
exercise programme a little longer and you'll start to see and
feel the positive changes exercise is having upon your day to
day life. Challenges, whether big
or small, are a great test of character.
When the going get's tough? I think you know the rest...
7.
Stay motivated. The key to staying motivated is to
give yourself short and medium term fitness goals to
aspire to, to make your fitness programme fun,
and include 'inspiration' along the way. Try
listening to motivational upbeat music on your mp3 player or
ipod whenever you work out. Create an inspiration
wall or 'vision board' with motivational images and quotes. Display
charts of your improving health statistics. Document the
changes in your bodyshape by taking monthly
photos. Most
importantly, keep up your positive self talk
and surround yourself with positive people. When you reach
some of your short term fitness goals (for example working out
consistently for 2 weeks, or losing an inch from your
waist) reward yourself with an occasional
treat such as a book,
movie, or dinner out.
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