How to stay fit: Tips to keep moving when life gets in the way
When it comes to exercise, we usually think about how to “get” fit. But often, starting was not a problem. “The big problem is maintaining it,” said Falko Sniehotta, a behavioral medicine and health psychology professor at Newcastle University. British official guidelines say adults should do strength training and 150 minutes of moderate activity or approximately 75 minutes of vigorous exercise every week.
According to the Survey for England in 2016, 34% of men and 42% of women do not hit the target aerobic exercise, and even more – 69% and 77% respectively – did not do enough strengthening activity. A World Health Organization report last week found that people in the UK are among the most active globally, with 32% of men and 40% of women reported inactive.
Meanwhile, obesity adds to the long-term chronic diseases cited in the British Public Health analysis, which showed women in the UK who die more rapidly than in most EU countries.
We all know that we should do more, but how do we keep moving when it slips our motivation, the weather took deteriorated, or life gets in the way? Try 25 pieces of advice from the experts and Guardian readers to keep you going.
1 Work is not only working out
Too often, “promote exercise and fitness community by linking into a short-term motivation, guilt, and shame.” There is some evidence; he said that the young people would go to the gym more if they are appearance-based reasons, but past our early 20s who do not feel a lot of motivation. Nor is it clear or future objectives of aid ( “I want to get fit, I want to lose weight”).
Fresh, author of No Sweat: How The Simple Science of Motivation Bring You Lifetime Fitness, said we would be more successful if we focus on direct positive feelings such as stress reduction, increase energy and make friends. “The only way we will prioritize time to exercise is when it will give some benefit that is interesting and valuable to our daily lives,” he said.
2 Two down to a slow start
If you are not in shape, it will take time. ” He likes the tendency of high-intensity interval training (HIIT) and recommends including some, “but to do that every day will be too strong for most people.” Do it once (or twice, at least) a week, combined with a slow jog, swim, and a quick walk – plus two or three days of rest, at least for the first month. “That would give someone the opportunity to have a recovery session next to high-intensity exercise.”
3 You do not have to like it
This helps not try to make yourself do things you do not like to be active, said Segar, who suggested the idea of the types of activities – roller-skating? – You loved as a child. But do not feel you have to enjoy the exercise. “Many people who stick with the exercise say: ‘I feel better when I do it.'” There are elements that might be fun, though, as they allow someone to feel more muscular and the fun that comes with mastering the sport.
“For many people, the obvious choice is not necessarily that they will enjoy,” said Sniehotta, who is also director of the National Institute for health policy research unit Research in behavioral science, “so they need to look beyond them. Probably a different sport or simple things, like sharing activities with others. “
4 Be good to yourself
Money, parenting demands, or where you live all can be a stumbling block, said Sniehotta. Fatigue, depression, work stress, or unhealthy family members can all impact a physically active life. “If there is a lot of support for you, you will be easier to maintain physical activity,” he pointed out. “If you live in parts of the country, you might be more comfortable doing the outdoor physical activity than others. To conclude that people who do not get enough physical activity just lacking motivation problems. “
Fresh advised being realistic. “Skip ideal to go to the gym five days a week. Analytical about work and family-related requirements when starting, because if you set yourself up with goals, you will fail, and you will feel like a failure. At the end of the week, I always ask my clients to reflect on what works and what does not. Perhaps fitting in the streets during the work, but you do not have the energy to do. “
5 Do not rely on a whim
“If you need the will to do something, you do not want to do it,” said Segar. Instead, think of sports “in terms of why we are doing and what we want to get from physical activity. How can I benefit today? What I feel when I move? How do I feel after I move? “
6 Find destination
Anything that enables you to exercise while ticking off other goals would help said Sniehotta. “It provides you with more gratification, and higher costs do not.” For example, walking and cycling to work, making friends by joining a health club, or walking with a friend. “Our aim is to spend more time in the countryside and walking to help you do just that.”
I am trying to combine physical activity with something else. “For example, in my work, I do not use the lift, and I tried to reduce the email, so when it is possible, I walked into people,” said Sniehotta. “During the day, I was walking to work, I move a lot in the building, and I get around 15,000 steps. Try to make physical activity hit a lot of targets, which means you can. “
When you take a walk, it can be tiring just out of the door – where your shoes? Your water bottle? What route would you take? After a few moments, points Sniehottta, “there is no longer associated with the activity fee.” Doing regular physical activity and plan for it “helps make it a sustainable behavior,” not missing a session.
8 Plan and prioritize
What if you do not have time to exercise? For people working two jobs or with caring responsibilities widely, this no doubt could be true, but does that apply to you? It may be a question of priorities, said Sniehotta. He recommends planning: “The first adalah’perencanaan action ‘, where you plan where, when, and how you will do it, and you try to stick with it.” The second type is’ overcome planning, “anticipate things that could get in the way, and put a plan in place for how to get motivated again. ” Fresh adds: “Most people do not give themselves permission to prioritize self-care behaviors such as exercise.”
9 Keep it short and sharp
An exercise should not take an hour, said Roberts. “A well-structured with 15 minutes of exercise can be effective if you’re pressed for time.” As usual, during the session again, he said: “You tell yourself you will make the time and change the schedule accordingly.”
10 If it does not work, change it
Rain during the week, you do not go running after, and then you feel bad. “It’s a combination of sad emotion and lack of confidence that brought us to the point if people fail a few times, they thought it was the failure of the whole project,” said Sniehotta. Remember, it is possible to get back on track.
If the previous exercise regime has not worked, do not blame yourself or try again – try something else, he said. “We are in the mindset that if you cannot lose weight, you blame yourself. However, if you could change that to: ‘This method does not work for me, let’s try something different,’ there will likely be better for you and prevents you should blame yourself, which is not useful “.