You aren’t lazy, you’re perfectly normal
It’s a perfectly natural instinct to not want to exert ourselves and even the most accomplished and dedicated athletes admit to having to trick themselves into training sometimes, so it’s hardly surprising that if we haven’t exerted ourselves physically for the past few years or more, or haven’t ever exercised regularly, the idea of increasing our movement and physical activity can seem daunting and totally unappealing.
So first things first, don’t feel bad if you don’t want to exercise, you aren’t lazy, you’re perfectly normal.
At the same time, we all know that right now, the best way to optimise our health and immunity is to move more, get outside and increase our physical fitness and strength. Around our mid thirties we also start to lose muscle mass and function, known as Sarcopenia, and the best way to maintain and build muscle in mid-life is resistance and strength training.
There are a few basics to cover when starting any new physical activity…
Do something you enjoy or at least like the idea of. There’s no point in signing up for the Couch to 5K if the thought of running fills you with dread. Consider other kinder, gentler activities like yoga, pilates, dancing or low impact cardio (to your favourite playlist). Or simply getting outside and going for a brisk walk daily.
Many people aim too high with a big shiny goal when they start a new exercise routine (all those people who signed up for half-marathons at the start of lockdown 1). Could you temporarily park those ambitious goals that require a lot of effort and are difficult to maintain for life? If we stop trying to be quite so good, we’re more likely to start small, achieve our goals and maintain habits that will endure. So start small with a target of just 10 minutes of your chosen activity, but do it daily.
Find someone you want to exercise with - it’s much more fun and you’ll be more committed if you buddy up with a friend or family member. Check out the wealth of free workouts available on YouTube and Instagram and find a few that appeal to you. Send them to your buddy today suggesting a time and date for your first online workout together? Planning ahead will mean you both have it in the diary and it’s more likely to happen. You can both keep each other accountable.
Once you start exercising, remember frequency is the key. Start small but do it daily.
Being overweight can down regulate dopamine, our feel-good neurotransmitter and reward system, so it may take time for exercise to actually feel good but you will get there!
Make your movement and physical activity restorative, protective and about nurturing and caring for yourself and your body, that looks after you. Try this reframing exercise…
•Change your mindset “I should exercise” to the positive affirmation…
“I’m healthy enough to exercise”
Adding this awareness and gratitude can be transformative in how we view exercise and physical activity.
Remember, your first goal is repetition, not high achievement.
If you’d like more guidance and support to get your health and fitness goals on track, join me on my next 8-Week Seasonal Reset, further details here