“This is the year I’m going to get fit/lose weight/exercise more.” If you made any version of this common New Year’s resolution, you probably meant every word you said. It’s likely that you stuck to your gym schedule through the first week of January, and maybe even through the second. But by this point, you may be finding pressing reasons why you can’t work out, why other things on your to-do list need to take precedence. And soon, you’ll stop trying to fool yourself at all. Another year, another failed resolution, huh?
Believe me, I get it. Making big lifestyle changes is tough. And it’s not like you don’t have five thousand other responsibilities to focus on, right? Between your job, your kids, your house, and the million other chaotic details of everyday life, how did you ever expect to find the time to sweat off those extra 20 or 30 pounds?
Well, don’t throw in the towel just yet. Even if your exercise regimen is starting to slip, you don’t have to join the 92 percent of people who typically fail at achieving their resolutions. There’s still time to salvage your “get in shape” resolution—trust me! I’ve been down this particular road a few times myself, and as a result, I’ve learned a few things about staying on track—and about getting back on the wagon when you’ve fallen off! In this blog post, I’d like to share a few tips that may help you to breathe new life into your New Year’s resolution:
*Get rid of the excuses. The number one excuse that people use to not keep an exercise resolution is that they simply don’t have the time. But consider this: If you don’t take or make the time to take care of yourself, the stark fact is that you’ll probably have less time to spend on this earth. Also, it doesn’t take an expert to confirm that if you don’t care for your physical and mental well-being, you’re going to spend more time feeling sick and tired. So think of taking care of yourself physically as an investment—because that’s exactly what it is. Looking at exercise through this lens, weigh it against other activities and obligations in your life, and see which one comes out on top.
*Ditch your gym membership. Yes, seriously! That’s because the key to instilling a habit into your life is to make it doable. If you’re not exercising at all now, realistically, you probably won’t become a gym rat overnight. (And you’ll feel bad about yourself when you don’t get your money’s worth out of the membership fee.) So for now, put the running clubs, spin classes, and personal trainers on hold. Those can come into play later if you choose. At this point, all you need is a pair of walking shoes and the willingness to get off the couch for 15 to 20 minutes every other day.
*Start small. To start, try taking just a 20-minute walk every other day. That’s it. For example, you might walk around your neighborhood first thing in the morning (it’s a great way to start the day!), or maybe take a few laps around your office building at lunch. You could even go to a track or use a treadmill. I’ve found that the earlier you take your walk the better, because if you wait till evening “life” tends to get in the way. (Oh, and if you’re so busy that you don’t have 20 minutes to spare every other day, two 10-minute walks will work, too!) Over time, you can consider increasing the pace, duration, and frequency of your walks.
*Find some company. Consider exercising with friends or family members. Knowing that you have someone to whom you’re accountable will prevent you from slacking off too much, and the company will make your walks, workouts, or whatever else you choose to do more enjoyable. Especially if you have kids, I suggest making exercise a priority for the whole family. Being active together will instill a healthy habit in all of your lives, and it will also bring you closer together. Even if you don’t exercise together, though, make sure that your family understands and supports your own quest to become healthier. This is very important. You’ll need their support and understanding to make this big change.
*Schedule your exercise. If you leave your exercise up to chance, it probably won’t happen. “I’ll get around to it” is not a strategy for success. But if your workouts are on your calendar, they’re one step closer to becoming reality. When you know beforehand what time you plan to work out, and for how long, other excuses are much less likely to take precedence. And guess what? If you consistently schedule your exercise for long enough, it will become a habit.
*Make it easy to get started. After a lifetime of exercising, I’ve learned that the most difficult part of a workout isn’t pushing through to the finish when you start to get tired. It’s taking that first step out the door! Seriously, the comfort of your couch (or your bed) is the number one enemy of your New Year’s resolution. I recommend taking a good look at your particular routine and figuring out how to make that “first step out the door” easier. If you exercise first thing in the morning, for instance, maybe you lay out your workout clothes the night before—or even sleep in them! Or if you want to get in a walk after work, bring your athletic shoes to work with you so that you don’t have to stop by your house—and risk falling prey to your easy chair—first.
*Plan on making some mistakes. If you manage to salvage your exercise resolution mid-January, you’re doing great—better than many of your peers. But that doesn’t mean it will be smooth sailing from now till December 31st. Actually, I can pretty much guarantee you that you will fall off the wagon at some point this year. Probably multiple times—and that’s okay. Slip-ups are what make us human. But you know what? One of the other great things about being human is that what the future looks like is our choice. Even if you failed to lace up your athletic shoes for a week…or two…or three (or more!), you can still choose to put them on today.
*Remember that it’s not just about getting in shape. I’ve said it before and I’ll say it again: Exercise is the single most important thing you can do to improve your life and your happiness level right now. That’s because physical activity is a fantastic energizer (mentally and physically!). It will make you feel more relaxed and less stressed. In fact, it can be just as effective as taking an antidepressant medication…without the potential side effects. Just imagine the effects a consistently improved attitude might have on your 2014!
If your goal is to have a healthier, fitter 2014, know that I’m in your corner—and that I’ll be exercising right along with you. Remember, you don’t have to run a marathon or work off all of your body fat to consider your New Year’s resolution a success. All you have to do is get out there and move.