Sustaining a Fitness Journey

So, you read our blog at the beginning of this month (YAY!) and you were inspired to get moving in May – whatever that looks like for you – we are sending you a virtual fist bump! 👊 

If you missed the who, what, why, and how of physical activity – check it out here. 

This week we are focusing on how to keep up that momentum. Even the most committed fitness enthusiasts can experience various factors that disrupt their routine – that is all part of the journey! Therefore, it is essential to know how to get back on track and plan for potential disruptions. 

Five tips for staying active: 
  1. Track your progress: Use a fitness app or a journal to log your workouts. Note the type of exercise, duration, and how you felt afterward. This will help you see your progress and stay motivated. 
  2. Build social support: Invite friends and family to exercise with you and plan social events that involve exercise. You could also try out a group exercise class! 
  3. Change up your activities: It is normal to get bored – mix cardio, strength training, and flexibility exercises to keep things interesting and work different muscle groups. This variety can help prevent boredom and reduce the risk of injury. 
  4. Take time for rest: Your body needs time to rest and repair your muscles, so change up your mindset around rest days. This will help your body and mind recover so you are motivated to keep it up! 
  5. Remember your WHY: Remind yourself of the reasons you started your fitness journey in the first place. Whether it’s to improve your health, boost your mood, or achieve a specific goal, keeping your “why” in mind can help you stay motivated and focused. 
Five common barriers to physical activity and tips for overcoming them: 
  1. Time:  
    Tip #1: Identify available time slots. Monitor your daily activities for one week and pinpoint at least five 30-minute time slots suitable for physical activity. 
    Tip #2: Add physical activity to your daily routine. Incorporate activities like walking or biking to work, organizing school activities around physical exercises, walking the dog, taking the stairs, exercising during TV time, or parking farther away from your destination.

     

     

  2. Energy:
    Tip #1: Schedule physical activity during times of the day or week when you feel most energetic.
    Tip #2: Set an implementation plan. For example, if you do not want to work out, you tell yourself that you will put on your workout clothes anyway. See how that feels! If you still do not want to work out after putting on your clothes, then give yourself an out.

     

  3. Confidence:  
    Tip #1: Choose activities that do not necessitate new skills, such as walking, climbing stairs, or jogging. 
    Tip #2: Enroll in a class to acquire and develop new skills.

     

  4. Resources:
    Tip #1: Choose activities that demand minimal facilities or equipment, like walking, jogging, jumping rope, or calisthenics.
    Tip #2: Explore affordable and convenient resources within your community, such as community education programs, parks and recreation initiatives, worksite programs, etc.

     

  5. Weather conditions: 
    Tip #1: Establish a routine of consistent activities that are not weather-dependent, such as climbing stairs, walking indoors, or virtual fitness videos. 
    Tip #2: Buy gear to help you exercise safely outdoors – sunscreen and a hat for the summer or a coat and gloves for the winter. 

Just remember, setbacks will happen – the goal is to focus on progress, not perfection. Celebrate every chance you take to move your body and support your overall health! You’ve got this! 

Explore additional resources: 

National Institute on Aging: Tips for Getting and Staying Active as You Age. 

Centers for Disease Control and Prevention (CDC): Overcoming Barriers to Physical Activity.