Health and Happiness: Habitual Exercise
It's the end of the never ending year. 2018 had so much happening and, it was all happening fast. It's now time to get back on track, and reassess some of the habits I want to implement in the new year and hopefully beyond.
With the holiday season I fell off the health band wagon. Who wants to eat healthy and exercise when its gray outside 24/7, and we are bombarded by negative news. Food is comfort, and I could use all the comfort I can get.
This is the natural cycle of things, no one can be a hundred percent, a hundred percent of the time. It is not sustainable. Instead of wallowing in my set back, I will forgive myself and start again. Below are a few ways I am trying to get back my motivation.
Have a fitness tracker that reminds me to move/ counts my steps.
Having a reminder that tells you to move is helpful for your eyes and your body. I personally love my Fitbit for this. Every hour on the hour it reminds me to take some steps, so I can reach my step goals for the day. A cheap alternative is setting an alarm on your phone and getting a pedometer. There are many apps for the computer or your phone that remind you to take a break. Example for the computer are Awareness or Pomodoro Time. I can use the break time to do some quick stretches.
Track exercise progress.
I have said this before in a previous article, but tracking my behavior is a great way to understand why I do what I do. For example every month there are a few days I just can't get myself to do anything remotely physical. I realize after tracking, these days usually fall right before my period. Now instead of trying to push myself to do a high intensity workout, and feeling guilty about not doing it, I go for some light stretches or yoga. This gives me a sense of accomplishment which helps me to stay motivated. You can use a bullet journal, a tracker app, or like me a good old fashioned calendar.
Use exercise heart rate to get the most out of the workout.
Depending on your age, you can find out what your heart rate should be to get maximum impact from your workout (Target HR Zone). This is a good way to see if you are exerting yourself enough to get the most cardiovascular benefit. It can also help you gauge if you are over-exerting yourself (if you are heart rate is closer to maximum heart rate).
High Intensity Interval Training (HIIT)
One of the best ways to reach Target Heart Rate is by doing HIIT. HIIT is short burst of vigorous intensity anaerobic workout followed by a moderate recovery workout. You do multiple intervals of this for usually 30 minutes or less. According to the Mayo Clinic vigorous exercise intensity is about 70 to 85 percent of your maximum heart heart and moderate exercise intensity is about 50 to 70 percent of your maximum heart rate. Youtube has an abundance of free HIIT workout videos. My favorite are from Fitness blender.
No more then 2 days consecutively of no exercise.
I found that on my third day of no exercise, it all goes down hill for the week. So now I try not to let myself go more then 2 days without exercise. Even if this means I am doing a short 5 minute HIIT workout. Usually once I am in the zone, I will go for longer. The biggest barrier for me is starting. However there are days I am just going through the motions. 😕
Working out first thing in the morning.
I found working out first thing in the morning gives me less space to make excuses. "I don't want to change into workout clothes." I won't have time to shower." I have to do these 15 thing first then I will workout." In the morning before getting dressed for the day is the best time. I am not distracted by the day. It is done and over with and gives me a sense of accomplishment. When I wasn't a morning person, I would try to coordinate my workout with a large meal, that I had mostly ready. That way I could heat and eat while my body was still burning more calories.
I have been doing these for nearly 2 months. Some weeks perfectly, and other weeks not so much. It takes on average 66 days to form a habit. Let's see how it goes!
