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From an early age, we have been told that everyone needs sport. Unlike many of the other ideas that society pushes, this one is actually useful.
However, many people mistakenly believe that sports are only needed to stay in shape. In fact, physical activity improves cognitive abilities, reduces the risk of a host of diseases, slows down aging, improves sleep and mood, and raises confidence.
It is important to note that many of these effects occur even if you exercise moderately. It is enough to improve your mood with 20 minutes of cardio. According to one study, regular exercise of half an hour for 6 weeks can alleviate depression’s symptoms.
There is a condition, however: for physical activity to be beneficial, it must be regular – a habit. These five tips can help you achieve your goal.
Tip 1
Start small
Unless you have trained for a long time, don’t set global goals immediately – run a marathon in a month or do splits in a month. It will take time and effort to achieve them. It can take a long time to feel the pleasure of success, which can undermine motivation- and you will soon stop training.
Psychologist Meg Selig explains that people who believe their goals can be achieved work harder and more efficiently than those who lack faith in success. Your motivation will be constantly bolstered by small but frequent sporting victories. Moreover, it will help make training a habit.
It doesn’t matter what the goal is as long as it doesn’t cause rejection. For example, one journalist resolved to exercise 10 minutes every day. Each day she found a new short workout on YouTube, and as a result she felt energized.
If training doesn’t suit you, simply walk. At least 30 minutes a day. If your phone does not track physical activity, mark your calendar when you achieve your goals. This is crucial for motivation.
Tip 2
Eliminate obstacles
The less effort it takes to do something, the faster it becomes a habit. Human brains tend to use as little energy as possible.
In order to start exercising regularly, make sure that you do not have to continually overcome household obstacles in order to do so. Following her delivery, psychologist Wendy Wood was unable to go to the gym because she did not have the strength or time. In order to get back into physical activity, she changed her sport. It’s not necessary to drive halfway across the city to the gym with your gym gear at the ready if you want to run. It’s just a matter of putting on your sneakers and heading out. Wendy made it even easier for herself: she wore running clothes to bed before sleep. Despite barely being awake, she had to make the minimum effort to run in the morning.
There is no need to take such drastic measures. It is sufficient to analyse how you can help yourself become more physically active. You should, for instance, walk more often in a warm hat or really comfortable shoes so you are not hindered from walking for a long time. You can also rent a locker at the fitness club so you don’t have to bring your uniform. Finally, you can get a home gym. However, only if you are certain that it won’t become a clothes hanger. If that has already happened, move on to the next tip.
Tip 3
Think of a reward
The best way to reinforce a habit is to reward yourself every time you complete a good action.
The economist Cathy Milkman began using this method in graduate school. Due to the exhaustion from her classes, she didn’t have the energy to go to the gym in the evening. However, she dreamed of returning home and starting to read a book with a captivating story, which she adored. In another instance, Katy decided to use her love of books to make her workouts more regular. After finding the perfect thriller audiobook, she committed to listening to it only during her workouts. Therefore, she began training every day to listen to the next chapter.
Later, Cathy conducted an experiment that proved that this behavior is not unique to her. Having recruited student volunteers, she split them into two groups. The first group received iPods with audiobooks, but they could only be listened to in the gym – the rest of the time the device was blocked. As a result, participants in this group began to exercise much more often than those in the second group, who did not receive incentives.
Listen to podcasts in the gym if you don’t like audiobooks, or watch your favorite series or vlogs while you work out on your home gym. It is important to do this only during training. Otherwise, psychological magic ceases to work.
Tip 4
Find the accomplices
Context is another important factor in habit formation. Psychologists refer to everything we are surrounded by this way: living conditions, objects, and most importantly, people. Behavior is contagious, especially if it coincides with those with whom we willy-nilly compare ourselves.
In one study, residents of apartment buildings who learn that their neighbors are saving energy are more likely to follow suit. The same thing happens in sports: if one is surrounded by physically active individuals, he is more likely to start training himself. Here are some things you can do:
- Consider spending more time with your friends who enjoy sports. Do not compare yourself to him or train like him. Just consider the basics: how a friend prepares for and conducts a training session, which gives him pleasure. Most importantly, try to feel his motivation and attitude.
- Join a group of non-athletic buddies who would like to train together. Commit to starting a class. Then discuss them regularly in chats or at meetings. Shared activities will strengthen your bonds. All of you will find it emotionally more difficult to stop training.
Tip 5
Discover what you really like
Sometimes people find their perfect sport right away. As a rule, however, it takes time to search. Further, it is crucial that the body is prepared for stress: otherwise, the stress from these activities will be too strong, and you will not understand how to enjoy them.
Finding the right sport starts with personal qualities and circumstances. There are some people who like the feeling of winning, so competitive sports may be worth exploring. Some people seek ways to deal with daily stress, which is why Pilates or yoga can be of great help. Sports or group activities can help someone who lacks communication.
Don’t limit yourself to popular forms of physical activity if you want to find something unique for yourself. Try different things: fencing, skating, and ax throwing. And don’t stop trying new things until you find something you enjoy.
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