Regular exercise adherence improves our overall quality of life in an almost immeasurable way. Keeping our bodies fit assists in losing weight, decreasing the risk of cardiovascular or metabolic disease, and contributes to beneficial stress management to our psycho-emotional well-being. Exercise continues to be a panacea for healing symptoms that threaten physical, emotional, psychological, and everyday life functionality. So, why don't more people exercise?
Sometimes, the idea of setting aside time and ignoring our phone for a few moments, stepping away from the comfort of sitting on our couches to watch the latest streaming series on Netflix, or waking up that extra 90 minutes before we typically wake up on a workday doesn't seem overly appealing. Choosing exercise over a routine activity that is usually comforting and safe can be akin to simultaneously putting a plate full of steamed freezer-bag packaged Brussels sprouts and a bowl of ice cream in front of someone after dinner. What would one choose? The comfort of creamy and scrumptious ice cream after a balanced dinner featuring a lean protein and a salad? Or, another serving of cruciferous vegetables that some of us may have been forced to eat when we were youngsters at the dinner table under our parent's surveillance?
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For some readers, the idea of boiled Brussels sprouts is in line with trying to forget about the nightmares Freddy Krueger engrained in children's memories after watching "A Nightmare on Elm Street" throughout the 1980s. It's important to appreciate the barriers and challenges the idea of paving out time for consistent exercise creates for most of the general population. Even though exercise might induce a vision of less than fun experiences while sweating profusely and inflicting physical rigor on oneself, understanding that perseverance past our comfort zone and ingraining a routine of regular exercise has the potential to improve our lives substantially. Moving past our comfort zone and feeling confident in getting through the initial apprehension toward exercise is a challenging yet attainable task.
A common misperception of exercise is that a session of exercise needs to be hours long. A visit to the doctor's office might include an interview including the question, "Do you exercise at least 150 minutes per week?" Additionally, local gym small group fitness classes last anywhere from 45 minutes to an hour. Furthermore, for those of us who scroll through social media, it isn't uncommon to see a social media influencer with the physique of a Marvel comic book superhero filming themselves performing advanced exercise techniques with the recommendation that viewers should be performing three sets of 20 repetitions. Daunting? Time consuming? Intimidating to the point the point of getting into exercise creates a feeling of sheer terror? Sometimes, I don't blame people for their apprehensions toward exercise.
A useful tactic we encourage our personal training clients to practice is picking a number that seems attainable for the quantity of movements they feel comfortable exercising. For example, if 100 total movements seems like a safe compromise that won't bring back the taste of steamed Brussels sprouts, perhaps that's a good place to start. An example of 100 total movements might look like this:
■ Arm crosses: Perform two sets of 10 repetitions (20 total movements)
■ Hula hoop hip circles: Perform two sets of 10 repetitions (20 total movements)
■ Sit-to-stand squats: Perform two sets of 10 repetitions (20 total movements)
■ Inclined push-ups from countertop height: Perform two sets of 10 repetitions (20 total movements)
■ Calf raises holding hands in front of a wall: Perform two sets of 10 repetitions (20 total movements)
Believe it or not, performing these movements requires a significant amount of strength, neuromuscular facilitation, and balance. Additionally, this example doesn't require visiting a gym or signing up for a fitness class. One can achieve these simple yet effective exercise tactics in the comfort of their own home. If a routine like this that includes bodyweight movements and low levels of exertion is practiced one to three times per week, the body learns to adapt to the slight increase in exercise-induced stress imposed on it. After a few weeks, these movements might become a little easier, motivation to try new things might arise, and a positive feedback mechanism might be introduced as an envigorating ritual just as comforting as having breakfast, drinking coffee, or feeding the cat.
Adherence is one of the biggest challenges to ingraining an exercise routine in our lives. However, getting started might be more of a leap of courage. It's OK to be a little apprehensive about exercise. However, evidence throughout research and literature shows that exercise solves more problems in our lives than most medications can cure. Try looking for opportunities in which a ritual of exercise can be established. The reward of giving yourself the gift of consistently practicing exercise is invaluable.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, welcomes questions and comments. Reach him at 707-287-2727, [email protected], or visit the website napatenaciousfitness.com.
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