With the arrival of a new year, many of us find ourselves with ambitious resolutions, often with exercise at the forefront. The allure of intricate workout plans or high-tech gym memberships can be expensive, overwhelming, leading to unnecessary pressure and, sometimes, abandonment of our fitness goals. But what if I told you that the key to a successful exercise resolution lies in simplicity?
If you haven’t read the blog titled, “Crafting New Year’s Resolutions In Line With Your Values & Intent” you might want to take a quick read.
This article will focus on moving the body (exercise) as a form of New Year’s resolution (or goal).
1. Keep It Basic:
The beauty of sticking with an exercise regime lies in its simplicity. You don’t need complex machinery or convoluted routines to get started. Simple exercises like walking, jogging, or engaging in bodyweight workouts at home can be incredibly effective. They’re affordable, easily accessible, requiring no fancy equipment or gym memberships. These exercises seamlessly integrate into your daily life, making consistency easier to achieve.
2. Start Small, Build Consistency:
When diving into a new exercise routine, starting small is pivotal. Committing to just 10-15 minutes a day might seem inconsequential, but it sets the foundation for a habit. Slowly, steadily, and consistently increase the time or intensity as your body adapts. Remember, consistency trumps intensity. I’m a firm believer that it’s better to exercise for a shorter duration regularly than to go all-out sporadically.
When I first started my exercise routine, it began with just 15 minutes every day on the treadmill (which amounted to about a quarter mile given the slow pace I walked). But I was up and moving – something I hadn’t been doing that due to my obesity and lack of energy.
As I sit down to write this article, my dog and I just finished a 7 mile walk in the hills on this brisk 29 degree morning. I’ve come a long way! Here I am, many years later still working out 7 days a week (yes, every single day, even holidays, vacations, etc.). It’s a commitment I made to myself all those years ago and I’ve stuck with it. It’s one of those “non-negotiable” things in my life.
One of the most common barriers to starting an exercise routine is the infamous “I don’t have time” mantra. In our bustling lives, time feels like a scarce commodity. But here’s the secret: it’s not about having hours to spare; it’s about making time.
Consider this—can you spare 10 to 15 minutes a day for yourself? Think of it not as stealing time from your schedule but as investing in your well-being. When we prioritize our health, even a short burst of exercise can yield immense benefits. It’s not just about the physical aspect; it’s also about nurturing your mental and emotional well-being.
I have a poster in my work out room at home that says “Be Stronger Than Your Excuses – Every Workout Counts.” I challenge you to ditch the notion of time scarcity as a limiting belief around exercise. Prioritize yourself, even if it’s just for a few minutes each day. The power of these moments adds up, creating a foundation for a healthier and more energized you. And you might just find what I did…that giving myself an hour and a half every day becomes a priority over stupid things like watching TV.
Imagine waking up just a tad earlier or utilizing a fraction of your lunch break for a brisk walk.
These tiny pockets of time, when dedicated to movement, accumulate into a powerful habit. It’s not the duration that defines success; it’s the consistency.
By giving yourself permission to allocate a small portion of your day to exercise, you’re making a statement—that your health matters, that YOU matter, and that your well-being deserves attention. Remember, these small, consistent efforts pave the path for substantial change.
3. Find Joy in Movement:
Exercise isn’t a punishment; it’s an opportunity to discover activities that bring you joy. Explore various workouts—yoga, dancing, hiking, snowshoeing, whatever it is—and uncover what resonates with you. Embrace the freedom of choice and find pleasure in moving your body. Variety not only keeps your routine interesting but also ensures a holistic approach to fitness.
I love walking with my dog in the hills near our house. Being outside in nature in fresh air is good for both of us. It gives both of us great joy exploring, smelling the smells, hearing the sounds, feeling the sun (or rain) on our skin (or fur) and just being thankful to be able to move our bodies. And it doesn’t cost a penny!
As you embark on your fitness journey, remember that grandeur isn’t a prerequisite for progress. Embrace simplicity, focus on consistency, and find joy in the movement. By adopting a positive and straightforward approach, you’ll pave the way for sustainable habits and lasting results.
Overcoming Physical Limitations:
It’s essential to acknowledge that embarking on an exercise journey might pose challenges, especially if you have physical limitations. Maybe a bad knee, respiratory issues, or shoulder problems keep you from a regular exercise routine. However, these limitations and really any other limitation doesn’t have to be a roadblock; these limitations can be navigated with modified routines tailored to your needs.
For instance, if a bad knee limits high-impact activities, consider low-impact exercises like swimming, cycling, or yoga. These alternatives are gentle on the joints while providing a fulfilling workout experience.
Respiratory issues should never be ignored, but they also shouldn’t deter you from exercising. Consulting with a healthcare professional to determine safe and suitable exercises is crucial.
Activities such as walking, tai chi, or modified breathing exercises can improve cardiovascular health without exacerbating respiratory conditions.
Shoulder problems might limit certain movements, but they don’t eliminate all exercise options. Focus on exercises that don’t strain the affected area—perhaps opting for leg-focused workouts or using resistance bands for gentle arm exercises.
And so it goes with many physical perceived limitations. I say perceived because many times it’s really the mind that limits us…
About a month ago, I injured my ankle and was worried that it would prevent me from doing my usual workout routine. And it did, BUT where there’s a will, there’s a way. So instead of my usual walking workout, I got on my recumbent bike and got my cardio workout done that way.
Your fitness routine should be personalized to accommodate your body’s needs and limitations. Don’t view these obstacles as showstoppers; consider them as challenges waiting for customized solutions.
Consulting a healthcare professional or a certified trainer who understands your limitations can provide invaluable guidance. With the right modifications and a tailored approach, you can embark on a fulfilling exercise routine that respects your body’s unique requirements.
In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Let your resolution around exercise be a commitment to consistent, simple actions that build an enduring habit, rather than an extravagant event. Start small, stay consistent, and let the joy of movement guide you toward a healthier, happier you.
Remember, your journey is unique. Embrace simplicity, celebrate progress, and relish the small victories along the way. Happy exercising and cheers to a fulfilling and healthy New Year!
If you are ready to take your health and happiness to a whole new level, I’m here to support you on that journey! You can unleash your full potential and embrace a vibrant, healthy and happy lifestyle. Imagine a life where you’re living with boundless energy, you look and feel great, you’ve left all that excess weight behind you and you are in control of your future!
The journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. Click HERE to learn more.