1. If motivation is the issue, make sure you read my previous email from October 3rd that I sent you, "How to find the motivation to exercise (permanently)." (Let me know if you can't find it. I will re-send it.) Everything starts with WHY when it comes to behavioral change and habits. Make sure you have a strong WHY statement, along the lines of: "I am doing A, B, C (these exercises, stretching, walking 1 mile / day, etc.) SO THAT I am able to X, Y, Z (play with my kids / grandkids, play golf or tennis with less pain, travel with my significant other.)" And then PLASTER it EVERYWHERE and READ IT EVERY DAY. Writing it is one thing, using it is another!
2. Schedule exercise much like an important doctor's appointment. I recommend that everyone treat rehabilitation and maintenance exercise much like an unmovable appointment. For most people, the best time to do this is first thing in the morning, before all the other stressors of the day come to fruition. This is what I do every day, and it's the only way it works for me. Like I said before in previous emails, your body is a machine. If we take care of it much like a prized possession (car, phone, etc.) it will wear out MUCH slower. Make sure you are give your body it's proper fuel (food), oil changes (synovial fluid through movement), strong structural support (strengthening), so it doesn't start acting like a rust-bucket car!
3. Celebrate the little victories. Going "all-in" rarely works for long-term behavioral changes. Build your "tool-box" a little at a time. Sure, there are "exercise guidelines" for how much you "should" be moving, but that can be daunting when you are first starting out. Start low and go slow. Walked 1.5 blocks today? Walk 2 blocks next week. Were you able to do 5 repetitions today? Try working up to 7 or 8 in a few days. Keep some form of records of your progress (excel spreadsheet, journal, piece of paper on the fridge).
4. Does your routine feel like too much? Try breaking your daily exercise routine into a morning and evening split. Try half the exercises in the morning, and half in the evening.
5. Feeling too slammed to do your regular routine today? Try micro-movement sessions, once or twice per hour. During work or in between tasks, move for 1-2 minutes. Something.... just anything. It's the stagnation that really kills us. Get up and down out of the chair 10 times. Do one minute of stretching. Walk around the home or office for 5 minutes.
BONUS TIP #1: Next time you are in for an appointment, ask me if it would make sense to split your routine into an "A" and a "B" day, with separate routines. I don't recommend doing this on your own, as some exercises are critical to do daily for your rehabilitation or maintenance. It may not be as effective. Let's work that out together. You would likely only need one appointment for this.
BONUS TIP #2: This may only apply to some of you, but you may be shocked to find how much time you spend checking FaceBook, Email, or playing Candy Crush on your phone. I recommend checking and tracking your daily screen time if you are uncertain how much time you spend on the phone. Learn how to do this here on your iPhone or here on an Android. If you are spending greater than a half hour on Social Media or phone games... CONGRATULATIONS! You just found time in your schedule to do your self-care! |
