What's the best way to make plans for exercise.

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Whenever we are creating a new habit, there are a few steps we can take to give us the best possible chance of creating a habit that works for us, our lifestyles and tastes, and one that will stick – even when life throws us those inevitable curve balls.

 

What has worked before?

We want to set ourselves up for success, so ask yourself what has worked for you in the past? What activity, what time and schedule worked for you, and importantly ask yourself why you stopped or why it took a back seat. This will give you an idea of where to start, and perhaps not what to do this time around.

 

What do you need to take into account?

What other factors do you need to take into consideration – family, kids, work, commute, dog walk etc. Take these into consideration and come up with a plan that has the least barriers or complications, one that is the easiest to follow.

 

Make it easy

If we make our exercise option as easy as possible we are far more likely to stick to it, and will have limited excuses to talk ourself out of it. For example, planning to go to a gym that our friend goes to on the other side of town after work is probably not going to work, it’s too much effort and too easy to put off. However, going to the gym three doors away, that we have to walk past every day is much more likely to happen.

 

Timing

If you’re not a morning person, don’t plan to exercise in the mornings. If you know you are shattered at the end of the day, or that work often runs over – don’t plan it in the evening. You will know when you are more likely to exercise and what you feel like at each time of the day. Again, make it easy for yourself and plan to exercise when you know you will most feel like it.

 

Enjoy it

Pick something that you enjoy. If you don’t like gyms, you are not going to go after the initial three week motivation, so don’t join one. If you like team sports, find a club nearby and go along to try it out, bonus is you will probably make some new friends as well. Think hard about what you actually enjoy doing, and if you are stuck, think about what you enjoyed as a kid – did you like swimming, dancing or perhaps tennis? If you enjoy the exercise it won’t be a chore, it will be fun and again, this just adds to the ease of making it a habit.

 

Make it social

Ask someone to join you. It not only keeps you accountable (and will help provide motivation when you’re having a ‘I don’t feel like it day’) but it also improves social connection, which is another vital ingredient to maintaining our mental wellbeing.

 

Pack the day before

When you know you are going to do your exercise the next day, layout or pack for it the day before. If your kit is laid out, it is one less thing you have to think about or do in the morning, again making it more likely you will make it to your session that day.

 

Remove the barriers

Think of all the things that will get in your way and stop you from exercising. List all the excuses you know you will come up with and find a way to remove or minimise them as best you can. Know you feel hungry at lunch and that could be an excuse? Plan a mid-morning light snack to tide you over until after your lunchtime training session. Know the classes get busy and booked up? Plan and book your classes in as soon as they open – setting a reminder in your phone to do it.

 

Keep it small

We all have all made big plans when we start out on our exercise journey, planning to exercise five plus days a week and have visions of becoming that person that ‘just can’t live without exercise’. But we also know that when the motivation wains a few weeks in, that five days quickly becomes zero.

 

Lifestyle changes are made slowly and progressively, that way they fit into your lifestyle rather than turning it on its head. By taking the small step, better not perfect approach we are far more likely to create a habit that works for us and our daily living. So one day at a time, it’s a marathon not a sprint!

 

Just start

There can be a million excuses people can give why not to start exercise – when I have time, when I am a bit fitter, when I have some new kit, when this project finishes, in the holidays etc. There is never a perfect time because life is not perfect. Just start. Put your shoes on and get out the door for five minutes. Go to the pool for one length. Do one yoga pose. Make the first move and the rest will follow.

 

 

If adhering to an exercise plan was easy, everyone would be doing it and we wouldn’t have the high rates of illness and obesity we have. So make it as easy to stick to as possible, remove the barriers and just start.

 

Be better, not perfect.