It’s really difficult to form good habits. Exercising daily is crucial to long-term health, yet many people struggle to schedule in 30 minutes, minimum, of intentional movement.
I am (seriously) not naturally athletic, and my only form of exercise was after-school cheer practice during football season. I knew it wasn’t enough, but, honestly, I couldn’t bring myself to work out more until a few months ago.
In this article, I’ll share some tips on how you can also start putting your health first.
Cut out bad habits
During exam season, I realized that I was spending too much time scrolling on social media. I’m proud to say that I’ve been TikTok-free for more than a year now. If it’s not social media for you, maybe it’s Netflix or Youtube. Of course, I don’t mean never go on your phone again. But if you feel that these apps are negatively affecting your mental and physical health, do yourself a favor and delete them. Then, use the extra time to go outside and run.
Make it easy
The main reason I started my job at the gym was because I knew I’d get free membership. The amenities are incredible (sauna, free classes, pool, etc.), and the job funds my gas, food, and shopping. If you can drive, use your license to drive yourself to the gym, tennis court, or the park. Pro-tip: buy cute gym clothes to motivate you to become the best pilates princess.
Follow fit people
This kind of contradicts my first point, but hear me out: you aren’t going to actually stop all social media, so when you are on it, watch fitness influencers. I must admit, I’m in an on-and-off relationship with Instagram. What’s helped me break out of the never-ending scroll on reels is seeing gym girlies share their back-and-bicep routines. Seeing people do what you want to do not only motivates you to complete the task, but it also makes the task feel more achievable. This can be a double-edged sword, however. Don’t let social media give rise to toxic comparisons of bodies, diets, or lifestyles. It should be used solely for inspiration!
Set goals
The key to this is to not overdo it. I find that I am easily disappointed when I don’t follow through with the goals I set for myself. So, be flexible and forgiving, while still keeping to the schedule. If it’s weightloss that you want, give yourself three or four months to lose 5 pounds, for example. Personally, I have an app that keeps my streak and I aim for 6 days a week of intentional movement of any kind. Your fitness journey is life-long, so be sustainable and healthy, and don’t expect instant results.
Do what you like
I used to think that cardio was the only thing I could do, and the problem is: I hate cardio. Once I got my gym membership, a whole new world was revealed. The classes are great for figuring out what you like and, more importantly, what you don’t like. The zumba and cycling classes are my favorite because the music is great and the people make it fun! HIIT, barre, and pilates weren’t for me because the classes were either too intense or too easy. Outside of the gym, there are a plethora of activities you can do. Swimming, walking, hiking, biking, rock climbing, at-home youtube videos–the list goes on. Once you understand your preferences, exercising won’t seem like a chore anymore.
Fix your mindset
This might be the most important tip: Your ultimate reason for exercising should not be to meet aesthetic goals or societal pressures. It’s really about taking back control of your health and happiness. In hindsight, what set me back the most was how much pressure I put on myself to be fit. Once I let go of bogus diets and food restriction, I found joy in movement. Once I freed my mind from fear of judgment, I started to lift weights in the gym. Remember, everyone was a beginner once, so let yourself look dumb and do wrong things. It’s not that deep.
Conclusion
There’s a reason doctors remind you to get your 30 minutes of physical activity in at every check up.
Exercise improves your mood by releasing happy hormones (endorphins); it has even been beneficial for people with depression1. It maintains your mobility and muscle strength, which can decline by as much as 50% from 25 to 80 years old2. Lastly, exercise protects your physical health, minimizing the risk of stroke, heart disease, type 2 diabetes, and bone fractures3.
I hope these tips will help you, as they have helped me, establish a routine that I will follow for the rest of my life.
Citations
1. “Endorphins: What They Are and How to Boost Them.” Cleveland Clinic, https://my.clevelandclinic.org/health/body/23040-endorphins. Accessed 1 April 2024.
2. Tracy, Brian. “Mobility: Center for Aging.” Colorado State University, https://www.research.colostate.edu/healthyagingcenter/aging-basics/mobility/#:~:text=Movement%20quality%20in%20aging&text=Muscle%20strength%20can%20decrease%20by,that%20require%20significant%20muscle%20force. Accessed 1 April 2024.
3. “Lipid Panel: What It Is, Purpose, Preparation & Results.” Mayo Clinic, 6 August 2023, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389. Accessed 1 April 2024.