I wish I loved to exercise,” the woman said. “Then I might do some.”
The woman was typical of many who struggle with their weight — and despair at sustaining any form of physical activity. She’d tried all the usual things: gym, classes, yoga, Pilates, dance forms, personal training, weights, hill walks. She’d tried social groups, motivational music and podcasts.
Nothing would stick.
So she’d assumed her deeply embedded distaste for all things physical, except sex, was driving it. AND she assumed people who do exercise regularly are having the time of their lives.
Wrong. Regular exercisers come in all shapes, sizes and motivations. Only a few are riding a heady wave of endorphins. You can tell who they are because they’re posting deltoid-flexing selfies on social media.
Most of us don’t want to be seen alive, or even dead, in active wear. Most of us are dragging our reluctant butts into the fray; secretly praying for an invitation to any-boring-thing so we can get out of it.
So we’re all in good company.
Loving exercise is not the key. It’s to love that you can (still) move your body. It’s to love that you’ve done it — after it’s over. It’s to love that you are making an effort for your health and longevity. It’s to love that you have not Given Up on yourself.
So here’s a quick guide to kicking off an exercise habit that will go the distance.
How to Exercise When You Can’t Stand It
1. Lock the pantry, seal the fridge.
There’s a bigger player than physical activity here — food. If weight loss is your goal don’t expect exercise to do all the heavy lifting. Sort out your food intake to go with it, otherwise you’ll just be setting up a weird compensation scheme: if I do THAT, I can eat THAT.
2. Write the end of the story first.
Write down why you want to set up an exercise habit for life. If it’s a short- term reason only you’re in trouble. What happens when the wedding’s over? What happens when you hit your goal weight? It has to be something meaningful to you over time — otherwise it won’t last.
3. Leave your past behind you.
It can help to know the historical reason for why we’re stuck but it can also turn into an excuse — and if you dwell on it, you’re gone. Once you know why you want to exercise regularly, bring yourself into the present. Think right here, right now.
4. The best way to ditch a (bad) habit is to replace it.
Figure out a new, achievable exercise routine. Think about whether it’s doable — not enjoyable.
5. Undercook it.
Whatever you’ve planned, cut it in half. I will go to the gym five days a week for life (from a standing start of nothing) won’t work. Choose something you’ll be able to keep up — or return to when you fall over (because you will). Three times a week is ideal.
6. Use a visual cue.
Put your walking shoes, with their bright orange laces, by the door. Hopefully they will speak to you when you walk past.
7. Block your feelings.
Not generally advocated by psychologists but we need an exception here: barring illness, NEVER ask yourself how you feel about exercising. The answer will never be “Woohoo. Bring it on.” Just pull on your shoes and go do it.
8. Give yourself a gold star.
ALWAYS tag a reward to your routine. Time for coffee, reading a magazine or blog, something you like to do. You’ve earned it. Beware food rewards though — or you might just have another habit you need to break.