Daylight saving time ends this weekend. The days are getting shorter and colder. Cycling to work, walking after dinner, or waking up early to go to the gym aren’t very appealing. But we all know that daily physical activity is essential to our health and well-being.
Physical activity releases feel-good neurotransmitters in your brain, which can help you feel better. stress, anxiety, depression.That also helps prevent disease diabetes, heart disease, and some cancers. Regular physical activity can extend your lifespan and improve your overall quality of life.
However, many of us find it difficult to achieve that goal. 150 minutes of moderate-intensity physical activity recommended Every week. In fact, three in 10 Australians, and half of Australians aged 65 and over, inactive.
So how can you stay motivated and keep moving regularly during the dark months? Here are some tips.
1. Achieve your goals
Goals give us a sense of purpose, meaning, and direction. But simply aiming to be “healthy” is less likely to achieve your goals than SMART goals that are specific, measurable, achievable, realistic, and time-bound. .
specific Goals are based on observable behaviors and activities, such as steps, yoga, or competing in an event.
measurable You can track your goals so you can easily see if you’ve achieved them.
achievable Goals are realistic and based on your current fitness and ability. But you can and should still try. If you’ve only ever run a 5K, it’s unrealistic to aim for a half marathon next month. However, you can also aim for 10km.
related Goals have personal meaning to you. Being clear about why it’s important will help motivate you to do it.
with a deadline A goal includes a target date for achieving it. You can always revisit your deadline if it’s ahead of schedule or if it’s too unrealistic.
An example of a SMART goal is “Walk 10,000 steps every weekday within a month.” You can then break it down into short-term goals to make them more achievable. If you currently walk 6,000 steps a day, you can increase your steps by 1,000 steps each week until you reach 10,000 steps by the end of the month.
2. Track
is more than 90% of Australians own a smartphone and more 2 in 10 people own a fitness tracker or smartwatch. These devices help you track your goals and activities, keep you accountable, and motivate you.
2021 systematic review suggests fitness trackers and smartphone apps can help people You can increase your step count by up to 2,000 steps per day. our research Proven fitness trackers can also help increase physical activity in older adults. If you don’t have a fitness tracker, you can purchase an inexpensive pedometer or use paper and pen to track your activity time.
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Read more: Climb the stairs, go shopping, chase the kids.Incidental vigorous activity linked to lower cancer risk
3. Plan for success, but also prepare for barriers.
Take time to think about potential barriers that may prevent you from being active and plan solutions to overcome them.
For example, if the cost of physical activity is too high, find free options, such as walking or running. You can also consider free online programs and streaming videos.
If you’re having trouble fitting exercise into your busy schedule, try exercising early in the morning before starting your day and preparing your workout clothes the night before. Consider joining a gym that offers flexible time schedules. A good strategy is to incorporate physical activity into your daily life, such as walking or biking to work.
If you are living with a chronic health condition or disability, consider seeking guidance from a medical professional, such as a doctor. exercise physiologist or physical therapist. If you start slow, gradually increase your activity, and find something you enjoy doing, you’re more likely to stick with it.
Read more: Good news for ‘weekend warriors’: Even a lot of exercise over a few days can benefit your heart
4. Team up with a workout friend
Physical activity is more fun when you do it with someone.According to research Working out with friends can be more motivating and fun. It also helps with accountability, as some people are more likely to participate if they have a workout partner. So, find friends Someone who can support your goal of becoming more active or maintaining your current activity level.
Read more: Good news for ‘weekend warriors’: Even a lot of exercise over a few days can benefit your heart
5. Plan a small treat.
Make an exercise schedule with yourself in your diary. Think of it as important as meeting friends and colleagues. One idea is to delay something you want to do to reward yourself for keeping your activity promise. If you really want to go for a coffee, do a hobby, or see something, go for a walk first.
According to research Incentives can dramatically improve physical activity levels.
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6. Find a coach
For further assistance, please contact health guidance Might be an option.
Trained professionals work with people one-on-one, sometimes via telemedicine, to identify what is decreasing their motivation to make healthier choices, such as exercise. Then, employ behavioral change techniques to achieve your health goals.
Our recent research suggests that health coaching can improve physical activity. senior citizen and those who have chronic pain.in New South Wales, victoria and queenslandthese sessions can be government-subsidized or free.
Read more: Exercise is even more effective than counseling or medication for depression. But how much do you need?
