Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or get up early to hit the gym. But everyone knows every day physical activity is important for our health and wellbeing.
Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate stress, anxiety, and depression. It also helps prevent diseases similar to diabetes, heart disease and a few cancers. Regular physical activity can extend life and improve overall quality of life.
However, lots of us find it difficult to attain the really helpful 150 minutes of moderate intensity physical activity each week. In fact, three out of ten Australians and half of Australians aged 65 and over are inactive.
So, what are you able to do to remain motivated and keep moving commonly through the darker months? Here are some suggestions.
1. Nail those goals
Goals can provide us with a way of purpose, meaning and direction. But just aiming to “get fit” is less more likely to cut it than goals which can be SMART: specific, measurable, achievable, realistic and time-bound.
Specific goals are based on an observable behaviour or activity, similar to step count, yoga, or competing in an event.
Measurable goals may be tracked, so you possibly can easily tell whether you have got ticked them off.
Achievable goals are realistic and based in your current fitness and talents. But they’ll and will still be difficult. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the subsequent month. But you would aim for 10 kilometres.
Relevant goals hold personal meaning for you. Articulating why it’s vital will help motivate you to do it.
Time-bound goals include a goal date for achieving them. You can at all times revisit your deadline if you happen to’re ahead of schedule or if it’s too unrealistic.
An example of a SMART goal might be: “I’ll walk 10,000 steps every weekday inside a month.” Then you possibly can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps every day, you possibly can increase steps by 1,000 every week to succeed in 10,000 by the top of the month.
2. Keep track
More than 90% of Australians own a smartphone and greater than two in ten own a fitness tracker or a smartwatch. These devices can allow you to track your goals and activity, keep you accountable and increase your motivation.
A 2021 systematic review suggests fitness trackers and smartphone apps can assist people to extend their step count by as much as 2,000 steps per day. Our research demonstrated fitness trackers will also be helpful in increasing physical activity amongst older people. If you don’t have a fitness tracker, you possibly can buy low-cost pedometers or track your activity times using paper and pen.
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3. Plan for achievement but prepare for barriers
Take a while to think in regards to the potential barriers that might prevent you from being energetic and plan solutions to beat them.
For example, if the associated fee of physical activity is simply too high for you, try to seek out options which can be free, similar to walking or running. You may also consider free online programs or streaming videos.
If you discover it difficult to suit exercise into your busy schedule, try exercising early within the morning before you begin your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A superb strategy is to attempt to fit physical activity into your every day routine, similar to walking or cycling to work.
If you’re living with a chronic health condition or disability, consider in search of guidance from a health skilled similar to an exercise physiologist or physiotherapist. Start slow and progressively increase your activity and find something you enjoy so that you usually tend to keep doing it.
4. Team up with a workout friend
Physical activity may be more fun while you do it with another person. Studies show understanding with friends may be more motivating and enjoyable. It may also help with accountability, as some persons are more more likely to show up after they have a workout partner. So, discover a friend who supports your goal of being more energetic or maintaining your current activity levels.
5. Plan yourself somewhat treat
Make an appointment with yourself in your diary to exercise. Approach it as just as vital as meeting a friend or colleague. One idea is to delay something you’d moderately do and make it a reward for sticking to your activity appointment. If you actually need to exit for coffee, do a hobby, or watch something, go for a walk first.
Research shows incentives can dramatically increase physical activity levels.
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6. Find a coach
If you would like more support, health coaching is perhaps an option.
Trained professionals work one-on-one with people, sometimes via telehealth, to seek out out what’s reducing their motivation to make healthier decisions, similar to exercise. Then they employ behaviour change techniques to assist them meet their health goals.
Our recent research suggests health coaching can improve physical activity in older people and people with chronic pain. In New South Wales, Victoria and Queenslandthese sessions are government-subsidised or free.