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While on a path towards a healthier lifestyle, almost everyone tries to add more activity into their routine. These changes may be easy to add for a short time, but can get harder to keep in one’s daily life.
Being active helps with weight loss, reducing the risk of disease, strengthening bones and muscles, and improving mood and energy. The American Heart Association suggests 150 minutes of moderate-intensity aerobic activity per week.
Here are some ideas to successfully reach and maintain that goal:
- It does not have to be “exercise”. The goal is to be more active. Even things like chores, yard work, or dancing with your kids counts.
- Connect your activity with another habit. After lunch try going for a walk. Or every time you fill your water bottle, take an extra lap around the house or office. By pairing your activity with something else you do every day, it can be easier to build into your routine.
- Add it to something you enjoy. Create a special playlist, call a friend, or listen to your favorite podcast or audiobook during your activity. This can help bring a sense of excitement as you begin to look forward to it.
- Always have a backup option. Life happens. Weather, vacation, sickness, etc. can throw off the best of routines. Having another option in mind will help you continue to work towards your goals.
- Don’t forget the little things. We’ve all heard that taking the stairs or parking farther can help, but it might be hard to see their impact. A physical activity tracker, like on a smartwatch or your phone, can help catch these small changes and show how they add up over time.
- Build up over time. Remember everybody’s physical abilities and circumstances are different. Focus on what feels doable to you, then add more when you are ready. A 1% increase is still an increase.
- Define your motivation. Reflecting often on why you are trying to change can help maintain your momentum. Mantras or visual reminders may also help.
- Find an activity you enjoy. If the activity is something you dislike or hate, you will likely make excuses to not do it. If you have a hard time finding something you enjoy, you may want to explore unique options. You may enjoy active video games, pickleball, or a cardio drum workout.
- Change your environment to improve success. Lack of willpower may not be the problem. Instead, your surroundings may be working against you. Try small changes like placing the treadmill in a more convenient location. Set your gym clothes out the night before. Or move your stapler to a place that requires you to get up and move to use it.
- Combine activities with other tasks or responsibilities. If sustainable activity is difficult because you are overwhelmed with other important tasks, pair the two together. Take an extra lap around the grocery store or invest in a standing desk for work.
Speak with your healthcare provider before increasing your physical activity.