When taking up exercise. Just take-up exercise

 

When taking up exercise. Just take-up exercise

We often think we need to be tougher or have more willpower or have a really ambitious program. What we really need to do, is do something. 

• Something straight forward.
• Something simple.
• Something we can start doing now.

If I am a person who doesn't exercise the first thing to do is turn myself into someone who does exercise. What is something I can do 2 or 3 or 4 or 5 times a week that isn't going to kill me?

I do not have to go for a burn or work until exhaustion. I just have to do something. Get into a routine where exercising becomes my default my, normal.

I have decided to take up exercise.

The Exercise

Here's a scenario: You want to exercise regularly. But you have no experience of doing this. In school, you were a gym dodger. You decide to start exercise gently and simply. Simple is best, we can do and stick with simple. Simple needs little thought or preparation so presents fewer barriers to doing.

You have decided on walking every evening after work. Here is the plan: 

• Open front door.
• Put on trainers.
• Turn around
• Step outside.
• Close door.
• Walk.

Really simple actions. You don't need to change clothes, just on with the trainers and out of the door. (Dump your bags inside). No thinking

How the head can complicate the process with opinion and narrative.

I am so lazy I probably won't bother. 

What if I feel tired when I get in? 

 I really should be doing more like running. Walking is so lame? 

I could do this tomorrow.

It has been a long day. I am tired. 

I will never keep this up I know what I am like. 

What if it's raining?

It really doesn't matter whether you have a high or low opinion about yourself when it comes to exercise. Don't get into an argument with yourself. Just do what it is you said you would do. Where your legs lead your head will follow. It might take a while but your mind will catch up with your body. You are what you do not what you think about yourself. 

If you went for a walk you are somebody who went for a walk. That simple it doesn't require an opinion or personal judgment. Same thing if you sat on the sofa all night eating ice cream. you sat on the sofa eating ice cream. That doesn't. require a judgment either. it is what it is.

Here are some answers.

I'm so lazy I probably won't bother.

It doesn't matter what I think just get on and do the thing.

What if I feel tired when I get in?

Then I feel tired when I get in. Just go for the walk. 

 I really should be doing more like running walking is so lame? 

Blah, blah another opinion. I said I was walking, so I'm walking.

I could do this tomorrow.

...but I said I would do it now if I keep my promise I will get good at keeping my promises.

It has been a long day. I am tired. 

Yes, I am tired. So I will do this walk while I'm tired.

I will never keep this up I know what I am like. 

I don't have to keep it up I just have to do it now. If I do it, I will be someone who keeps things up.

What if it's raining?

Then I will get wet.

Do something.

Something, anything. Whatever it is you are doing now isn't working. If you are overweight and or sedentary take some exercise.

What exercise is a matter for you but whatever you decide, do it.

Do it badly. do it slowly, do it in bad mood, do it in a good mood, do it if you feel like it, do it if you don't. 

Losing Weight Means Getting Out of Your Comfort Zone

Moving out of your comfort zone to lose weight. Get fit. And stay fit.

If you think changing what you eat may be annoying.

If you think taking up exercise could be uncomfortable.

If you think changing some habits will be an effort.

You are right.

Ask yourself how comfortable are you now?

Are there things about your life that make you feel uncomfortable now?

Are clothes too tight?

Do you feel unattractive?

Do you get puffed too quickly?

Are you already outside your comfort zone?

Or at least on the edge of it?

Is your own behaviour causing you unease?

How comfortable are you now?  

Treat unease or discomfort as information.

Make a choice about the discomfort you are going to feel.

Here’s a for instance:

You want to lose weight and improve your diet.

So, you have decided to cook a meal with fresh foods when you get home from work.

On your way home you start to think about the preparation and the time and effort involved. You are a little tired after work.

Scenario 1:

The idea seems like too much effort. So you decide to order take out food or get some fast food on the way home. How do you feel about yourself after? 

Scenario 1:

The idea of cooking still seems an effort but you go home and cook anyway. Nothing too complicated but in line with your goals. How do you feel about yourself after? 

Losing weight & getting healthy means change.

Change means doing things we are not used to doing.

Changing your behaviour to lose weight 

Probably will cause a bit of tension in you.

Decide! Which variety of discomfort will you have?

The discomfort of staying overweight and becoming more unhealthy.

The discomfort of changing your diet and taking exercise

Take your pick. 

The choice is yours. You have the power.

You can swap the discomfort you are used to.

For the discomfort, you are consciously choosing.

Feeling uncomfortable is unavoidable. 

Just choose the discomfort you are going to have.

After a while, it won’t be uncomfortable.

Life improves as we change.

What was uncomfortable once (going for a run, not going to the fridge when you're bored) can become your new normal.

What made you uncomfortable once could be the thing that cheers you up.

I find if I’m feeling flat a quick run even just 15 minutes lifts my mood almost instantly.

To sum up.

1. Treat discomfort and unease as information.

2. Accept feeling uncomfortable sometimes.

3. You can choose the discomfort to have.