11 tips for sticking to a schedule of regular exercise.

Every Wednesday is Tip Day.
This Wednesday: 11 tips for sticking to a schedule of regular exercise.

Exercise is a KEY to happiness. Research shows that people who exercise are healthier, more energetic, think more clearly, sleep better, and have delayed onset of dementia. They get relief from anxiety and mild depression, comparable to medication and therapy. They perform better at work.

Also, although it’s tempting to flop down on the couch when you’re feeling exhausted, exercise is actually a great way to boost energy levels. Feeling tired is a reason to exercise, not a reason to skip exercise.

But even when you admit that you’d feel better if you exercised, it can be very hard to adopt the habit. My idea of fun has always been to lie in bed, reading, preferably while also eating a snack – but I’ve managed to keep myself exercising by using all these tricks on myself:

1. Always exercise on Monday. This sets the psychological pattern for the week. Along the same lines…

2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

3. Never skip exercising for two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minues after I’d started, I got myself to start – and then found that I didn’t want to quit, after all.

5. Think about context. I thought I disliked weight-training, but in fact, I disliked the guys who hung out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

6. Exercise several times a week. If your idea of exercise is to join games of pick-up basketball, you should be playing practically every day. Twice a month isn’t enough.

7. If you don’t have time both to exercise and take a shower, find a way to exercise that doesn’t require you to shower afterward. Twice a week, I have a very challenging weight-training session, but the format I follow doesn’t make me sweat. (Some of you are saying, “It can’t be challenging if you don’t sweat!” Oh yes, believe me, it is.)

8. Look for affordable ways to make exercising more pleasant or satisfying. Could you upgrade to a nicer or more convenient gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer to keep track of your walking distances? Exercise is a high life priority, so this a worthwhile place to spend some money if that helps.

9. Think of exercise as part of your essential preparation for times you want to be in especially fine form -- whether in performance (to be sharp for an important presentation) or appearance (to look good for a wedding) or mood (to deal with a stressful situation). Studies show that exercise does help.

10. Remember one of my favorite Secrets of Adulthood, courtesy of Voltaire: Don’t let the perfect be the enemy of the good. Don’t decide it’s only worth exercising if you can run five miles or if you can bike for an hour. I have a friend who scorns exercise unless she’s training for a marathon -- so she never exercises. Even going for a ten-minute walk is worthwhile. Do what you can.

11. Don’t kid yourself. Belonging to a gym doesn’t mean you go to the gym. Having been in shape in high school or college doesn’t mean you’re in shape now. Saying that you don’t have time to exercise doesn’t make it true.

People often ask me, “So if I want to be happier, what should I be doing?” and I always say, “The first thing to do is to make sure you’re getting plenty of sleep and plenty of exercise.”

I know, that answer doesn’t sound properly transcendent and high-minded on the subject of happiness, but research shows that you’d be wise to start there. And I’ve found that if I’m feeling energetic and well-rested, I find it much easier to follow all my other happiness-inducing resolutions.

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Comments

[Healthy Librarian]

Wow,what a list of comments!

Totally agree with Lynn about group exercise--it's what makes me LOVE TO EXERCISE!

For anyone under 40 reading this--if you're not exercising now, you'll be so happy with yourself if you start.

I'm 58 & have been exercising since my 20's & I can say without a doubt it's what has given me good health, energy,a good mood, weight control & flexibility.

I've been at the some fitness center for over 30 years & I'm inspired everyday by the ladies in their 70's & 80's who still "work-out"! Their health, energy, & attitude is my inspiration.

I got a heart rate monitor (watch) for my b-day 3 years ago - & if you're so inclined to this sort of thing, it's so motivating. Keeps track of how long you've exercised, how hard you're working out, & calories.

Exercise improves your brain among other things, & who wouldn't want that?:
http://www.happyhealthylonglife.com/happy_healthy_long_life/2008/03/where-did-i-lea.html

[KCCC]

Whenever life (or parenting)is rough, my first step is to check the basics: Healthy food, enough rest/sleep, exercise. I realized when my child was young that he could be difficult if he didn't have all three. It took me a while longer to realize *I* could be difficult when *I* didn't get all three!

I totally agree with "you can skip one day but not two," just because "a body in motion tends to stay in motion and a body at rest tends to stay at rest." (Yeah, that was about physics, but it applies to exercise as well.) Counting small efforts makes that dictum manageable. I count just 15 minutes on a rough day - and those minutes do add up. So does the chain of habit, which can be equally important.

[Rich Poley]

Here's what gets me to exercise pretty much every day. I keep a log and write down how much time I spend exercising each day. My goal is 20 hours a week, so almost 3 hours a day. I don't care what the exercise is: yoga, running, walking, cycling, swimming it's all the same. It's simple but it works, I haven't missed a week since I started this strategy a few years ago.

[HP van Duuren]

Yes, great post!

As soon as you have created 'the momentum' and excersized for a conciderable time consitently, it isn't hard to maintain anymore because it will be 'In your System'.

Than it's not hard anymore to keep excersizing regular, it will just keep you fit and you will feel great!

Need some inspiration...?

You might want to have a look at a few Inspirational 'Jogging at Sunrise' photo's at the link here below:
http://hpshappytravel.blogspot.com/2008/01/jogging-on-gran-canaria.html

All the Best,
To your Happy Inspiration,
HP

[Vernette]

Gretchen I love your blog. I read these tips today when I guess I needed them the most. I totally agree with tips 1-3, when I start the day with exercise I'm "happier". Thanks.

[Vernette]

Gretchen I love your blog. I read these tips today when I guess I needed them the most. I totally agree with tips 1-3, when I start the day with exercise I'm "happier". Thanks.

[Sheila]

LOVE THIS! Yes, I have to work out on Monday in order to work out for the week. Last week was a holiday and I skipped Monday and found that I only worked out one day last week.

The hardest part is getting there. As soon as I'm there, I'm happy and loving it! I do work out with two friends so that helps a lot. They come to my apartment to use the really nice gym there. So they show up and I basically have to go work out! Perfect!

[Shefaly]

@ Gretchen: I think those, who exercise without preconceived notions such as 'it is boring' or ' I have no time' - and I wrote a whole post on excuses and the best question to ask yourself and your body - are most likely to acknowledge that the benefits, in terms of more energy, better mood, better focus and concentration, are their own reward.

I have no difficulty working out 5 days a week, including an hour of Pilates, yes, the exercise that can stretch you physically but no shower required afterwards. My training involving running and resistance training is also benefiting from corrective work done in Pilates.

Good post! Should save the link.

[vf]

I think this is a great list, and the points about not skipping exercise and not kidding oneself are important (and not harsh).

I try to do most of these things with mixed success (mixed strength of will power). I also try to stretch whenever I am waiting in line and at a traffic light (usually, neck). Not only it is a "free time" for exercise but I also lose any irritation about waiting.

[Missy]

The one tip that for some reason did not go well with me was the one talking about exercising in the morning.

I have found that after I exercise in the morning, I get very sleepy 30 minutes later.

I don't understand where the energy and the good moods come from!

[Andrew McMillen]

I'm just starting to get back into a regular exercise routine. This entry has proved helpful, and I'll try to think of it as I wake at 6am tomorrow to run in the cold. Thanks, Gretchen!

[Steve Mackenzie]

Hi Gretchen,

I agree exercise and physical well being contribute greatly to happiness. it's the mind-body thing. I believe your opening statement is correct and as you say is supported by research.

@ Cynthia and Stephanie - i don't think Gretchen is hectoring just gently but forcibly telling how it is and what is good for you. I think tough love and and few strong guidelines are often required to ram home the point.

@ Lynn absolutely agree that group fitness is definitely a good motivator - either gym classes or part of a team sport

@Martin - take a look at Steve Pavlova's blog post about getting up early to make more hours in a day - I have through circumstance and desire stumbled upon this philosophy myself and recommend it to gain more hours in a day, but still get good sleep.

@KCCC - agree on the don't miss two days rule

http://www.stevepavlina.com/blog/2005/05/how-to-become-an-early-riser/

for those that are interested i have incorporated exercise into my working day as i believe it is highly beneficial to my wellbeing, my mental state and for good levels of energy. My working week is

MON-FRI set alarm FOR 5.15am, out of house by 6am - commute to work by train

MON,WED,FRI - 45 MIN early morning swim
MON-FRI LUNCH- 45 MIN class at local gym, 5 mins there 5 mins back - no shower, shower when i get home (exercise is the priority)
PLIATES,PILATES,BODY PUMP, SPINNING, PERSONAL ROUTINE
SAT - Exercise of choice

I have good energy and generally feel good, although i do have drowsy moments during the day (i have an office job and am at a computer most of the day). Sometimes i feel tired before a lunchtime session, but i just go because that is what i do. Being in a group class helps and i always feel better when i get back to the office.

i feel relaxed and content when i get home in the evening and i sleep like a baby. i have solid good quality sleep whether that be 6 or 8 hours a night.

Good luck with the project Gretchen.
I look forward to reading more of your blog when i get time

Happy Days
Steve

[ob2il]

love the suggestions - i find them inspiring. now all i have to do is get started.