I’m the Queen of Motivation when it comes to some things, like learning a second language, writing a novel, grasping philosophical concepts, writing a thesis...I can be tireless when it comes to cerebral activities. I’ve also got plenty of energy for the satisfying banality of housework, gentle yoga, and general meandering about the place.
However, when it comes to strong physical exercise, anything that substantially elevates the heart-rate, I’ve always been a bit reticent. Puffing and sweating just ain’t my cup of tea so, although I mean to do it, it often falls to the bottom of my list of daily priorities, or doesn’t even make it on.
I taught yoga for years and I have an on-again-off-again relationship with weight training and hill walks, so I’m not sedentary, but I generally want to be. For me, nothing beats cosy hours writing at my desk or reading. It’s great for my brain, my mood, my creative flow, everything except my physical strength and fitness.
Conversely, dedicating time to exercise makes me feel, I don’t know….a bit sad, maybe a little bit pissed off? Definitely bored-annoyed because I’m so hungry to spend that beautiful piece of time on other things. We walk the dogs, then I’m straight back to the computer.
I know I sound like a wingeing cow here, especially to sporty people, but I wanted to be honest about this because loads of us are a bit averse to exercise and statistically as a nation, we’re more sedentary than is ideal. This motivation issue is real - only about one third of Australians for example, get the amount of exercise recommended by the World Health Oganisation each week. Many other nations rate even worse.
How much is the recommended amount of exercise for an adult? It is at least 150 minutes "moderate-intensity" exercise like brisk walking, swimming or gentle cycling, or 75 minutes of "vigorous-intensity" activity such as running or team sports weekly, plus weight training exercises at least twice weekly.
The guidelines go on to state that more than the mimimum recommendation is actually better for the prevention of mental health problems and all lifestyle diseases. The reasons for being more active are absolutely compelling, but other desires can still be so seductive.
So, here’s what I do to get myself moving despite my preferences. I’d love to hear your thoughts too, maybe we can all help each other with this super common internal wrestle.
I try to make exercise as happy-making as I can. For me this means I do pilates in the lounge with the TV turned to a crappy show that requires little or no concentration. I listen to podcasts on walks - that definitely helps.
When I get on an exercise machine to do cardio (since it seems to have been raining outside here forever now) I try to dictate small sections of my current writing project into my phone while I move. Look, it often means I’m not going as fast and hard as I ideally could, but hey, at least I turned up right?
What I do know is the most important thing is to just turn up. I tell myself “just do 15 minutes then reassess” repeatedly if necessary. Making sure I turn up for 15 minutes minimum means I’ll probably be OK to keep going once I’ve started. It’s that getting started moment I find the hardest, so it’s all about breaking through that and just doing it.
Maybe motivational books, podcasts or speeches work for you, to get you going. It can help me somtimes to see my bored, avoidant feelings as normal and not an issue, rather than shamefully lazy. There’s no point waiting for the feelings to change into enthusiasm, because experience tells me they probably won’t! The challenge is accepting them and just going on with them as my annoying companions.
When you’re a bit angry about it all, it can work to think of harnessing the anger to do the task assertively and decisively. Being healthily angry at exercise, silly as that sounds, can help get it done with energy, smashing it out of the way. Anger can be very powerful and full of helpful vitality if you use it to fight through your resistance and achieve. Just don’t use it to hurt anyone, including yourself.
Finally, as I’m writing this today, I’ve decided I’m lowering my demands on myself around exercise and fitness goals, at least temporarily. If I can just get myself turning up again for the WHO minimum, having recently fallen off my exercise wagon yet again, that’s good enough.
It’s key to create an encouraging feedback loop of positive reinforcement for myself, where I feel like I’m winning by turning up, so then I turn again up because I want to feel like I’m winning. Then round I can go like a happy little hamster, instead of a shitty, grumpy one.
If we can get ourselves rolling in that vibe of turning up for the small wins, we’ve got the best possible chance of building a habit and maintaining. If we can maintain, we’ve got the best possible chance of seeing some gains for our health over the long term.
I feel like I’m starting yet again, for the zillioneth time with trying to make exercise more regular and a higher priority in my days. But this time I’m starting purposefully small and modest, so I can have some damn wins instead of falling short. Does anyone relate?
Something I was interested to read this week:
Aerobic Activity Can Reduce the Risk of Metastatic Cancer by 72%
Hey Deb. Love this very human and relatable blog on exercise. I too have reinvented my exercising self innumerable times (maybe a gazillion times haha)! I currently show up and ‘hit play’ when I’m least motivated. The play button is on an exercise app (I love the HASfit free app) which gets me across the line when I need some motivating. I have a small gym at home, which motivates me to do weights training and a lovely reserve nearby to run through. It helps me to plan a run route and have a playlist to get me fired up! A running friend to push me along does wonders for me. Despite being fit I can slack off too or have time out due to sickness or other stuff (like, work!), which frustrates the hell out of me - then I’m back to reinventing again. Lucky we have that ability to keep coming back despite setbacks and the wisdom to know how lucky we are to need exercise and have access to it. Love your work!! Keep it coming 😻