3 Steps to Make Exercise Easy
Sometimes exercise is natural and uncomplicated to get done. For example, when you have to walk the kids to and from school, it’s easy to get two walks in every day. In spring and fall, we naturally get more activity through yard work. On vacation, it’s effortless to go for long walks, hikes, and swims.
But sometimes, it takes effort. You may be at home with kids, focussing on a workout takes planning and cooperation. If you have a limited lunch break, there might not be much opportunity to leave the office for a walk or gym class. Often, when you are done your day, you just don’t feel like getting ready to move again after dealing with kids, commutes, and supper. As much as I’d love to tell you about the magic of motivation, it’s a bit of a letdown. Motivation is never there when you need it. It takes a few practices and some built-up discipline, and even then, sometimes it’s not enough. However, there are a few proven methods I’ve used with clients (and myself) so that you can prompt yourself to move with little effort.
Make a Visual Clue
One of the simplest ways to get yourself to exercise is to have a visual cue. For example, if you keep your water bottle at work, not only are you more likely to stay away from the pop machine, it would also prompt you to do exercise. Keeping an item visible could also apply to keeping your gym shoes with you or your earbuds. Seeing these cues sets off a reminder in your head that some steps have already been taken to make exercise easier. -If you already have your water bottle and shoes handy, you’re more likely to get up and exercise.
There are many other cues and habits you can set up in your own home as well.
Have a yoga mat ready and available in the bedroom upstairs and your main floor living room. This way, you could stretch before bed or during your evening show.
Keep your weights primarily in your gym, and have a different set of resistance bands in the downstairs living room. If you missed a workout, get a few sets done when you’re watching TV.
Clean off your exercise bike or treadmill. You’ll be more likely to use it when it’s available.
Making your equipment visible, clean, and ready inspires you to take action that much easier.
But what if you have tried this method before, and all you did was ignore it? Sure your water bottle was on your desk, but you reached for coffee instead. Your gym bag is always packed, but you leave it in the car. You have weights in your living room, but you don’t feel like getting up halfway into the episode to do some squats and curls.
2. Create Your Strategy
Step it up. Once you have made your cue: Water on the desk, gym bag packed, yoga mat or weights in the living room. Now create your strategy. Here are some examples:
Put an alarm in your phone.
You can remind yourself to drink water, get to the gym or get out your gear during your show.
Block your way
Place your shoes in front of the door, so you can’t open the door without moving the obstacle.
Put your remote underneath your yoga mat, so you need to move your yoga mat before turning on the TV.
Put the dog leash on the bathroom counter at bedtime, so you remember to take your dog for a walk first thing in the morning.
Book the time off in your calendar.
Make it visible in the company calendar that you’re unavailable between 1-2 pm when you’re out for your lunchtime walk.
You can honor yourself by not accepting meeting invites after 4 pm because you need to get to the gym.
Create a bare minimum.
When you don’t feel like going, commit to a minimum of 5 or 10 minutes or just putting your shoes on. Knowing that once you get started, you’ll probably be motivated to do more. If you feel like going for longer, keep going!
3. Initiate the 5 Second Rule
No, we’re not talking about the “I dropped a cheezie on the floor and I can still eat it if it’s only been there for 5 seconds.”
I’m talking about Mel Robbins’ method. When you think of the action you need to take, your brain has about 5 seconds before it kicks into the safe and comfortable mode and talks you out of it. When you think about it, the concept of motivation is kinda nonsense. It’s not there when you need it and no one is coming to push you to do things.
When you think about making a salad, going for a walk or going to bed on time, tell yourself: 5-4-3-2-1 and GO! Get up and make it happen before your brain talks you out of it. By giving yourself that countdown, you are empowering yourself to take action and holding yourself accountable at the same time.
Making the designated time non-negotiable not only helps you get active but it gives you evidence that these tasks are essential. Showing you that taking care of your body also affirms that you are important. When you tell yourself you have 5 seconds to make something happen, you give yourself a sense of urgency and immediately set yourself up for action.
Put it into action: What item could you start this week to place visually in your path to cue the desired behaviour? How will you make sure it happens?
Reading this blog may give you a glimmer of hope in your circumstances and when you’re ready, you can move forward. If you’re ready, take that first step and book a no obligation call! CLICK HERE
