How to make exercise a regular and lasting part of your life - Wongani’s Wellness Tip of the Week

Create a "Move More" Mindset

• Make the intent to move more throughout the day. This could be as simple as a quick stretch when waking up in the morning, taking the stairs interred of the elevator, or standing and walking around while talking on the phone.  

Commit to Regular Physical Activity

• One doesn't need to be a fitness freak to receive the benefits of exercise. Building regular activity slowly, but consistently prevents becoming overwhelmed or too sore that you fully give up. 

• Finding your favorite exercise is very important. Be specific! Don't just choose yoga as your favorite activity. Decide what type of yoga you enjoy the most. Finding an exercise that not only stimulates you physically, but also mentally will help block the excuses from crowding in when it comes time to do the exercise.  

Shift Your Focus

• Focus on bettering your health and increasing your strength instead of numbers on a scale. You have to make the terms "healthy" and "strong" relevant to you. The meaning of these terms can look differently from person to person, but finding a goal deeper than physical appearance needs to be a focus for everyone.

Incorporate Strength Training

• Strength training is essential to retaining muscle and a good metabolism, especially as you age. Just like any other form of exercise, start slow. Maybe it's 15 minutes at the end of your cardio. Maybe it is one or two days a week that eventually increases two three strength training days a week. 

• Take mental note of the way you feel during and after strength training. With time, you will be able to conquer all workouts through the help of the new muscle you've developed. 

Exercise with a Group

• "Group exercise" doesn't have to mean taking a group fitness class. This could be grabbing a family member or a friend and going on a walk, playing in the backyard with your kids, or having an impromptu dance party in the kitchen while making dinner with your roommates. 

• Exercising with others puts a double deposit in your well-being bucket. Not only do you get the benefits of exercising, you also develop community with others. 

Look to the Future

• Long term benefits aren't always the best motivators, but let's not lose sight of the immediate benefits of exercise. Short term benefits of exercising include: more energy, increased productivity, alleviated stress, better nights of sleep and overall happier feelings (hello endorphins!).

• Don't beat yourself up for what you didn't do in the past. Kicking yourself for missing a work out is not helpful, so don't let that guilt or regret control you. Make the decision to let go, look forward, and start again.

Put Yourself First

• This may be the most important tactic of them all. Remember, exercising is about taking care of yourself. It is a form of self-care. Neglecting self-care for the sake of external problems will create more problems than it will solve them. So take time for yourself, even if it may be a ten-minute walk around the block, because you cannot effectively take care of others until you have first taken care of yourself. 

This is based on an article by Chris Freytag (Fitness Expert and Founder of gethealthyu.com)
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