How To Make Working Out A Habit
How do you keep going with your workout routine, especially at this time of year, when your New Year’s resolution is getting a little old?
Right now, in the middle of February, is a common time for people to begin to drop off. It is already Valentine’s Day, and the excitement of the new goal has worn off.
Here are four tips on how not to burn out.
Tip 1 - Find a variety of activities to do
Variety can be so helpful. People tend to stick with only one activity when they start a workout routine or fitness training. That can be great when you’re a beginner but after a while, same becomes boring. No one wants to do the same thing all the time.
I recommend picking two or three different activities. You can have a cardio activity, such as cycling, a peloton bike, running, walking, or swimming. Then do a strength training activity. It could be something like pilates, certain types of yoga, lifting, or cross fit. A third important activity is something for recovery.
I recommend three, but I know that can be hard if you’re just starting out and trying to incorporate the routine into your schedule. So if you need to do two, that is okay as well.
A good mix of cardio and strength training could be like orange theory. If you don’t want to think as much and want someone to plan it for you, this can be great.
My husband and I did orange theory together when we were dating. We lived in different places and woke up at 4am to do a 5am class at orange theory. Then we’d go have breakfast and then go to work all day, working long hours. Love makes you do crazy things.
But we loved orange theory and hope to get back to it in the future. I highly recommend something like that.
Here are some other ideas to inspire you.
Currently, for my cardio, I walk three to five times a week, anywhere from 30 minutes to an hour. Sometimes I also run a little. I used to run a lot and did some marathons and half marathons, but I’m in a season right now where I don’t want to do that and don’t have time to train. So walking has been enjoyable and therapeutic for me.
My current strength training is lifting free weights. I have been doing three to five different exercises for a different body part every day, about three sets, with ten to fifteen reps per set, depending on the exercise. That fits well into my busy schedule, since I can finish in 5 to ten minutes. I combine that with my thirty minute walk, and it’s not too time consuming.
Since I’m a physical therapist, I love stretching for recovery. I stretch all the time throughout the day. I’m also a student, working on my masters at Talbot school of theology right now. My degree is spiritual direction and soul care, so I do spiritual direction sessions for an hour each time. I am sitting during the sessions and sitting on my long drives to and from school. That means my hip flexors often become tight, so stretching for recovery is important for me.
A different activity for recovery could be yoga, if you want more guidance. Yoga is so great for your body.
Just make sure to pick two to three activities and switch it up. Maybe do cardio on Monday, strength training on Tuesday, recovery on Wednesday. Repeat that twice, then have one rest day. That would be a good plan to work through.
Tip #2 - Change up your workout routine
Why? Because working out shouldn’t be boring! It might be a difficult routine and that makes you not want to do it, but it should not be boring. I recommend, before you burn out, switch up your routine, so you can beat yourself to the punch and you don’t burn out.
For me, the hardest part is starting. Those first two weeks of building a rhythm and implementing it into your routine is so hard. So you want to avoid a phase where you stop working out so you don’t have to go through that again.
I recommend changing your routine every three to six months. Three months if you get bored easily, six months if you don’t. For some people, shifting things around is unsettling, but other people tend to get bored without a change. That is me. I need a different environment and different activities.
I also need that change of routine when I’m studying. For one month, maybe I’ll study in the office, then the next month I study in the bedroom, then at the dining room table, and then for a while I’m just walking around while I’m memorizing or reading.
So, I’ve learned that I need variety when I’m learning a new skill, and that’s what works for me. Now I can plan it in.
An example of changing your workout routine is trying a new workout program. A lot of people do the same programs over and over to the point that they don’t want to do it anymore. I remember this with the popular P90x - many people did it once but lost the vigor for it or weren’t as excited to do it again.
There are so many fitness and personal trainers out there right now, with varieties of programs on YouTube. There is so much free content on the internet, and even the programs that charge are often very affordable for the value they provide.
Yoga with Adrianne is great, Heather Robertson is fantastic and Blogilates is a wonderful example of changing up your workout routine and making it fun.
Tip #3 - Make sure your workouts progress as you go
You do not want your workouts to be at the same level every time. Either increase the weights as you get stronger, increase the reps, or increase the time of your workout routine.
If all your workouts are always at the same level, they will not be as effective. Your body is getting stronger, you are gaining more muscle, and your heart and lungs are becoming more efficient at that level. So you will find that the workouts will get less challenging and maybe even boring, especially if you’re one of those gifted people who loves the challenge of working hard in the gym.
If you’re doing a routine consistently, every two to three weeks there should be some type of progression.
Tip #4 - Make your workout routine fun!
Fun, fun, fun! I can’t emphasize this enough.
Find an activity you enjoy that doesn’t feel like you have to force yourself and be miserable. This is different from forcing yourself to not be lazy. But when you hate the activity and can’t wait for the moment you’re done, that’s when you need to find something fun.
Having fun means you’ll stick with it longer. It is better to stick with something less intense and have a consistent habit rather than doing something super intense that you hate, and then giving it up quickly.
You will be more likely to stick with something you love and build those healthy habits that last for life and help you maintain a healthy weight and a healthy lifestyle even when you’re fifty or sixty and start experiencing health issues.
Here are a few ideas to help you get started.
If you’re social, do a group class or gym class. If you’re someone who is introverted, or needs a break after working with people all day, do something that’s just for you. Try a YouTube workout or maybe a private session with a personal trainer.
If you like nature and enjoy fresh air, do an outdoor activity like a hike or a sport. If you’’d rather stay clean or enjoy workout equipment, go to the gym or do another indoor activity.
You can also pick something that helps you meet two goals at the same time. If you’ve always wanted to perform on stage, you could start a dance class, or other performance art that includes exercise. If you’ve always wanted to learn to defend yourself, do martial arts. Exercising while meeting another goal is a great way to get “two candies for the price of one.”
If you have any questions or need support on your health journey, you can email me at cktan@verticalmovementwellness.org or send me a message on Instagram @verticalmovementwellness
Warmly,
Dr. Cindy Kimmi Tan