Blog
The days are getting shorter and colder. 6 tips to stick to your fitness goals
Aug
Daylight saving time ends this weekend. The days are shorter and the weather is getting colder. It’s less tempting to bike to work, walk after dinner, or get up early to go to the gym. But we all know that daily physical activity is crucial for our health and well-being.
Physical activity releases feel-good neurotransmitters in the brain that support relieve stress. stress, anxiety and depression.This also helps prevent diseases such as diabetes, heart disease, and some types of cancer. Regular physical activity can prolong life and improve overall quality of life.
However, many of us have difficulty achieving this goal. recommended 150 minutes of moderate physical activity every week. In fact, three in ten Australians and half of Australians aged 65 and over are inactive.
So what can you do to stay motivated and move regularly during the darker months? Here are some tips.
1. Achieve your goals
Goals can give us a sense of purpose, meaning, and direction. But simply striving to “get fit” is less likely to achieve this than SMART goals: specific, measurable, achievable, realistic, and time-bound.
Specific goals are based on observable behavior or activity, such as step count, yoga, or attending an event.
Measurable Goals can be tracked, so you can easily assess whether they have been achieved.
Available goals are realistic and based on your current fitness and ability. But they can and should still be challenging. If you’ve only ever run 5Ks, a half marathon in the next month isn’t a realistic goal. But you can aim for 10Ks.
Right goals have personal meaning to you. Articulating why they are significant will support motivate you to achieve them.
Time-limited goals include a target date to achieve them. You can always go back to your deadline if you are ahead of schedule or if it is too unrealistic.
An example of a SMART goal might be, “I will walk 10,000 steps every workday for the month.” You can then break it down into shorter-term goals to make it more achievable. If you currently walk 6,000 steps per day, you could augment your step count by 1,000 steps each week to reach 10,000 by the end of the month.
2. Follow
More than 90% of Australians own a smartphone and more than two in ten people have a fitness tracker or smartwatchThese devices can support you track your goals and activities, stay accountable, and augment your motivation.
A 2021 systematic review suggests that fitness trackers and smartphone apps can help people augment your step count by up to 2,000 per day. Our research demonstrated fitness trackers can also be helpful in increasing physical activity among older adults. If you don’t have a fitness tracker, you can buy inexpensive pedometers or track your activity time with paper and pen.
Snapshot
Read more: Climb stairs, carry groceries, chase kids: Random, vigorous activity linked to lower cancer risk
3. Plan for success, but be prepared for barriers
Take a moment to think about the potential barriers that might stop you from getting vigorous and plan solutions that will support you overcome them.
For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming movies.
If you struggle to find time to exercise in your busy schedule, try exercising early in the morning before you start your day and getting your workout clothes ready the night before. You might consider joining a gym with a versatile schedule. A good strategy is to try to fit some physical activity into your daily routine, such as walking or biking to work.
If you are struggling with a chronic illness or disability, consider seeking advice from a specialist, such as a exercise physiologist Or physiotherapistStart slowly and gradually augment your activity. Find something you enjoy so you’ll be more inclined to do it.
Read more: Good news for ‘weekend warriors’: People who exercise a lot over several days still see heart benefits
4. Find an exercise partner
Physical activity can be more enjoyable when you do it with someone else, research shows exercising with friends can be more motivating and enjoyable. This can also support with accountability, as some people are more willing to show up when they have a workout buddy. So, Find a friend who supports your goal of being more vigorous or maintaining your current level of activity.
Read more: Good news for ‘weekend warriors’: People who exercise a lot over several days still see heart benefits
5. Plan a little fun for yourself
Schedule an exercise appointment with yourself on your calendar. Approach it the same way you would a meeting with a friend or coworker. One idea is to put off something you’d rather be doing and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, pursue a hobby, or watch something, go for a walk first.
Research shows incentives can significantly increase the level of physical activity.
Snapshot
6. Find a coach
If you want more support, health coaching may be an option.
Trained professionals work with people one-on-one, sometimes via telehealth, to find out what makes them less motivated to make healthier choices like exercise. Then they employ behavior change techniques to support them reach their health goals.
Our latest research suggests that health coaching can improve physical activity in older people and those from chronic pain. IN New South Wales, Victoria AND QueenslandThese sessions are government subsidized or free.
Read more: Exercise is even more effective than counseling or medication for depression. But how much do you need?
