How to get in the habit of exercise
Now that you know that it doesn't take too much effort to improve your well-being and prolong life, what else do you need to get down to business? That's what the experts say.
Do what you like. If you look at exercise as a toothache, then you have chosen the wrong type of exercise. “I think it’s very important to choose what you like and also to diversify the classes,” says Dr. Robinson. If you hate to even think about running, and the exercise bike annoys you to death, try walking or sports such as cycling, tennis. Exercise should not be an agony. This should be a pleasant pastime.
Running has always been a torture for me, which is why I play tennis, continues Dr. Robinson. Running is work, and tennis is fun. At first you may not like it, but as you master it, you will get more and more pleasure. So as not to bother you, try to find a couple more lessons that you would like. ”
Be realistic. If the last time you laced up your sneakers while you were in high school, you certainly wouldn’t want to train in a program suitable for participants in the Olympic Games, knowing that you would doomed yourself to failure. “If you schedule a too complex program for yourself, you will work on it for a couple of weeks and then drop the classes,” says Dr. Robinson. The load should be moderate so that you can easily incorporate classes into the rhythm of your life. ” Most of the studies that examined the benefits of exercise to improve both physical and mental health showed that little was needed, and the benefits were great. Walking at a fast pace several times a week is all you need.
If you do not have specific data for sports, avoid situations that are competitive. You risk getting hurt and hitting your ego. “Do not hurry, advises Dr. Kolotkin. You do not have to be ahead of others in aerobic exercise. In our society, the spirit of competition is given too much importance. If your body is far from perfect, then you may be haunted by the feeling that you yourself are worse than others. ”
If your goal is lower than the podium, you are more likely to be satisfied with your small successes, and this will help you get involved in the implementation of your program. You want to achieve personal success, and not bypass someone else. Do not strain too much.
“You have read all these pamphlets about various types of sports activities, and now you know that the work of your cardiovascular system will noticeably improve if you practice at least three to four times a week for half an hour,” Dr. Robinson said. If you do physical exercise twice a week for 15 minutes, it’s still better than nothing. Think about what is real for you and what you can perform regularly. ”
Include physical activity in the usual rhythm of your life. This is not difficult to do, because in all likelihood you already do something without thinking about it. “Go up the stairs, park the car a little further and walk to the store, advises Dr. Robinson. When you are at home, instead of going up and down the stairs once, gathering all the things you need to move, go up and down the stairs every time you need something. ”
And if you keep records of your sporting achievements, you can record on the ward side everything that you have begun to do additionally.
Create yourself additional incentives. To make the horse move, you hang the carrot at the end of the stick and hold it in front of the horse’s face. Find yourself a similar incentive. One of the experts in the field of physical education advises to choose a place where you would like to go, to calculate how far from your house it is and, when performing your physical training program, how to approach it. Record how many miles you have traveled, rode your bike or swam and plan for yourself to celebrate an event when you finally “get” to it. You can reward yourself with a small journey, a new outfit to everyone that you think is suitable.
Take care of support. Exercise with a friend or family member. Always keep your sportswear ready. On days when you don’t feel like practicing, still go to a sports club (once you’ve already arrived, it will be easier for you to go inside). Keep a diary so you can see evidence of your progress.
Use verbal formulas to support yourself. To acquire the habit of physical activity, according to one expert, it takes 60-90 days. During this period, you will find many good reasons for which you can not engage. That is why you should be vigilant and replace “defeatist” thoughts (“I'm too tired”, “I'm too busy”, “I will never move forward”) with positive attitudes (“I always feel great after classes”, “I enjoy from a walk with a friend ").