Much has been written in magazines and on the internet about the “best” exercises for people with specific training goals: how to build bigger biceps, which type of cardio burns the most calories in the least about amount of time and the best workout to tighten those abs. But the truth is that for most people, the “best” exercise is the one they’ll do consistently enough to develop a habit and set a foundation for lifelong behavior change.
Most fitness guidelines rightfully recommend that people perform physical activity that is “safe, effective and enjoyable.” While the first two items on that list are essential, many people lose sight of the third. Stated simply, the more you enjoy what you’re doing, the more likely you are to continue doing it.
Aligning Your Physical Activity with Your Values
The first step is figuring out why you want to exercise. Knowing your “why” can be incredibly empowering.
Physical activity can play many different roles in people’s lives. For some people, getting out of bed for that 5 am run gives them the structure and energy boost they need to get through a busy day. Others enjoy hiking or cycling on the weekends and view their weekday routine as a way to stay healthy and injury-free. Still others may view their activity as a means of mastering a particular artform, such as martial arts or dance.
Spend some time thinking about how physical activity can not only fit into your daily routine, but also support your lifestyle and make it easier or more enjoyable. Do you live a hectic lifestyle and therefore value the solitude of going for a long walk or hike? Or do you work at home and crave the camaraderie and social support of a boot camp workout or group fitness class?
Also, think about what you want to gain from performing physical activity. Do you have health-related goals? Do you want to perform better in your weekend tennis league? Or do you simply want to be able to keep up with your grandkids when they come visit for the afternoon?
No matter what your motivation is, matching your physical activity to your personal lifestyle, goals and values can be the difference between being a sporadic exerciser and someone who has an established, long-lasting routine that brings health, wellness and, yes, fun to their life.
The Power of Play
Now that you’ve thought about your lifestyle and values, how do you go about finding a type of physical activity you enjoy?
In a word: play!
Kids are often encouraged to try countless activities in their quest to find something they love. That might mean trying martial arts, dance, basketball, softball and hockey—much to the chagrin of their exhausted parents who have to taxi them all over town—before finally finding one or two things they stick with for the long haul. For some reason, people often un-learn that lesson somewhere along the way.
Don’t be afraid to try new things or revisit activities you enjoyed when you were younger. If you’re currently a member of a fitness facility, try a new group fitness class or talk to a certified personal trainer about incorporating some circuit training into your routine. If you get most of your exercise by taking walks around your neighborhood, research the closest trailheads or parks and add some adventure to your workouts. The variety may jumpstart a stale routine, and you will see your body work and progress in new ways, all of which will serve you well as you work to establish long-lasting behavior change.
Many people think that in order to yield meaningful benefits, physical activity must involve lifting heavy weights or exercising endlessly on a treadmill or elliptical, and that’s simply not the case. Physical activity does not need to be regimented or structured to work. Any movement that elevates the heart rate or gets the muscles working is beneficial, so get out there and play!
A Note about COVID-19
COVID-19 has impacted every aspect of our lives, and physical activity is no exception. Unfortunately, many people are turning to negative coping mechanisms like eating unhealthy take-out more often than they used to, drinking more alcohol or living a less active lifestyle to cope with their stress, fear and anxiety. Couple that with isolation and loneliness and you have a troubling mix.
It’s important that you develop more positive coping strategies, including increasing your physical-activity levels. While some of the strategies outlined above, such as gym-based group fitness classes, may not be available at the moment, establishing healthy habits is especially vital right now. Not only will a physical-activity routine help you better cope with all of the swirling emotions, it will improve your physical and mental health and likely enhance your ability to fight COVID-19 should you contract the virus.
Taking care of your health has never been more important than it is right now.
The Ultimate Goal Is Lifestyle Change
Physical activity is only one aspect of a healthy lifestyle, which also includes things like healthy eating, proper sleep and stress management. In each of these areas, the development of healthy, long-lasting habits that become integrated into your day-to-day lifestyle is the ultimate goal.
The American Council on Exercise offers a tool for health coaches and exercise professionals called the ACE Mover Method™, which can also be used by individuals who are seeking to change their own behaviors for the better.
The key element of the ACE Mover Method is the recognition that you are the foremost expert on yourself. You can use that expertise to uncover your “why” and find a type of physical activity and routine that can be incorporated into your current lifestyle. Everyone’s life is different, and everyone is at their best at different times of day and in different settings. Take the time to really think about how, when and where you can add more physical activity to your daily routine.
Open-ended questions are a powerful tool you can use when thinking about this. An open-ended question does not allow for a simple one-word answer such as “yes” or “no” and is designed to encourage full, meaningful consideration that takes advantage of your knowledge and feelings about a topic. “Do I want to exercise?” is a closed question that requires a yes/no response. “Why do I want to exercise?” requires thought and self-reflection and will allow you to delve deeper into your personal motivations.
Next, think about potential barriers that may stand in the way of you establishing a new routine or reaching your goals. Many people are currently managing busy households while working from home and overseeing their children attend virtual school—these are formidable barriers! Think about how you can overcome those barriers and develop a plan so that you’re not unprepared when obstacles arise.
Finally, establish meaningful and measurable goals that will help you stay on track and monitor your own progress. This will empower you to take ownership of your personal behavior-change journey.
One final note: If you want to dance, dance. If you want to hike or swim or bike or just run around in the front yard with your kids, do those things. The point is, physical activity does not have to be regimented or measured in order to be effective. The key is to have fun while you’re moving. If you’re having fun, doing it every day will only bring more joy to your life.
By Cedric Bryant