In personal training we often joke the heaviest weight in the gym for participants is the front door. Researchers have shown 1 in 3 adults world wide do not meet international standards for physical activity. In the United States, 3 out of 4 adults do not meet our national guidelines for physical activity. The reasons behind these rates are multifactorial and have significant individual variation based on socioeconomic status, age, sex, occupation, and residential area. A key question for each exercise participant is why you haven’t reached these guidelines in the past and how do we prevent these barriers from resurfacing once an exercise program is started.
Many adults initiate an exercise program, especially around January, to try to meet their fitness goals. Unfortunately, up to 90% of adults will abandon this program within 6 months. Most often adults will report lack of time, progress, and motivation to continue. As these factors build, the gym door feels heavier and heavier compared to other activities or responsibilities competing for an adult’s time.
In my experience here are the top ways to make the gym door lighter
- Start With Why – Ask yourself the reason behind your initiation of an exercise program. Is the goal weight loss, blood pressure or cholesterol levels, strength, flexibility, balance, quantity or quality of life? Once you have decided on your why work to establish the short term goals (type of exercise, duration, intensity, frequency) you need to hit to meet your long term goal of why you are exercising. Importantly, set a goal consistent with this why and imagine what your life will look like at this goal. A smaller waist size, less need for medications, running at a given minutes per mile pace. When your progress seems slow stay the course and keep the final goal in vivid detail in your mind.
- Make It Enjoyable – Any exercise program is almost impossible to continue if you hate doing the work. Eventually our self discipline and will run out. Instead choose exercises that hit multiple large muscle groups at once and you enjoy doing. Also decide what makes exercise more enjoyable: solo or in a group, outside vs. inside, self directed or with a personal trainer, fixed each session or variable and interesting.
- Schedule Your Sessions – Make a commitment on your calendar to meet national guidelines with your chosen mode of exercise. Keep the appointment and protect it as you would an important work meeting or family obligation. Emergencies will cause you to cancel but try to return to normal as soon as you are able.
- Convenience Is Key – Utilize exercise programs that are easy, close, and affordable. Don’t join a gym that is not on the way to work or home or requires a large drive time to reach. Further, the gym should be convenient when you plan on attending (rush hour). Do the hours allow you to attend even on your busiest day when you will have to attend early or late in the day.
- Ask For Guidance – Utilizing a Physical Therapist or personal trainer is a great way to identify your exercise needs, explore exercises to achieve these goals, and ensure a safe and effective session. When your program feels stale or you are not seeing progress consider meeting with a professional to get yourself back on track. If fear of injury is a concern these professionals can help you reduce your injury risk by choosing exercises consistent with your history, goals, and ability levels.
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