Until 2020, I had always had a tumultuous relationship with exercise. I felt like I was swinging back and forth on a pendulum, not caring about my health at all and then caring too much. Then the COVID-19 lockdown hit and I was forced to reckon with my toxic habits. March 18, 2020 was the day I decided to learn to love my body and take care of it.
For 4 years, I've consistently stuck to some form of a fitness routine, barring a few sick or stress days. March 18th is now my special "fitness anniversary" and this year, I thought I'd share some tips and mindsets that have helped me throughout my journey.
(DISCLAIMER: I'd skip this post if you have a disordered relationship with fitness. I am not a professional in the health space so I don't feel comfortable prescribing any particular fitness routine or ideology. These are just tips that have worked for me personally.)
Find ways to move that you genuinely enjoy
This first tip seems pretty obvious, but it's worth noting anyway. It's so much easier to have a consistent exercise routine when you actually enjoy your workouts. There are hundreds of ways to move your body that don't involve the gym. You don't need to beat personal records in the gym 6 days a week to see the benefits of exercise. I personally love long-distance running and dancing, but I also work in strength training to balance out my regimen. On days I can't be bothered to leave the house, I'll just walk around a bit and do stretches. Anything to get those creaky joints moving.
Walking is wonderful
Walking will always be underrated. It's free, easy on your joints, and readily accessible to most people. Walks are my first-resort solution to any problem. Tired? Take a walk. Anxious? Take a walk. Bloated? Take a walk. I'm a notorious pacer and have had dozens of huge "Aha!" moments while on a brooding walk. Recently I've been trying to initiate more hangouts with friends over long walks, rather than over food or drinks. You'd be surprised at how easy it is to open up and grow closer to your friends when you're taking a walk together.
Try to move at the same time each day
I know this tip doesn't work for everyone. My brother prefers to fit in a workout whenever he can into his busy schedule, rather than sticking to a rigid timeslot. But I know how my brain works. I always try to work out in the morning before my mind is awake enough to make excuses to skip the gym. If I don't work out in the morning, I won't work out at all. Plus, I like how much more energy and focus I have throughout the day after exercising in the AM. Initially, it was hard dragging myself out of bed, but now my body craves movement first thing in the morning, and it feels like a no-brainer to get up and get my sneakers on.
You're not shallow for caring about how you look...but...
It's important to give yourself some fitness goals outside of your appearance. Listen, I get it. Before I was well into my fitness journey, I would not have lifted a finger for intrinsic goals like "improving my cardiovascular health" or "building trust with myself." I just wanted to look good. And there's nothing wrong with that. I still get satisfaction out of pursuing a fitter-looking body. Aesthetic goals only become dangerous when they're pursued in isolation. It's disempowering to base your entire sense of achievement on how you look. Plus, you're building a gateway for obsessive, destructive habits. Now, I always make sure I have goals that are within my control. For example, I recently ran my first half-marathon and now I'm aiming to run one again in under 1 hour and 50 minutes.
Search for short-term benefits
Exercise is so rewarding. We all know it. But it takes time to reap most of those rewards. I'm not going to be able to do a handstand or run a full marathon tomorrow. At least for me, it's basically impossible to be motivated by only long term results. It's worth paying attention to how you and your body feel right after working out and seeking out any immediate benefits. For example, I notice that I have better energy throughout the day when I exercise in the morning. I also feel a sense of pride and achievement that I accomplished a task that aligns with my values. I have an easier time walking up the stairs, picking up heavy boxes, and falling asleep at night. Working out helps me build self-trust and discipline, which influences every other area of my life. That's pretty powerful motivation.
Listen to your body
Despite what fitness influencers want you to think, it's unrealistic to expect yourself to show up to the plate the same way each day. Some days you're hungover. Some days you're overcaffeinated. Some days you're feeling particularly angry about your ex. I generally aim for a set number of strength training, mobility, and cardio days a week, but give myself plenty of wiggle room within my routine. Your body is smarter than your fitness schedule. If you were only aiming to run for 25 minutes, but you have the energy to go a little farther, do it! If you were supposed to hit legs today, but your cramps are draining your lifeforce, maybe take a walk instead. Just be open to change. You've already won by showing up. You get extra credit by listening to what your body needs.
Sprinkle, sprinkle
Although I do my actual dedicated workout in the mornings, I also sprinkle in light movement throughout the day. I despise how lethargic I feel when I've been sitting around for hours. I've always been the antsy, restless type. I have my vices, but binge-watching was never one of them; I can't stand sitting for long. After every hour or so of sitting, I walk up and down the nearest hallway. I also try and take the staircase whenever I can and park my car far away from the store so I have to walk a bit more (it's also way easier to find your car when it's in the back!) Before I had a formal fitness routine, these "sprinkles" were my main form of movement. I still think they are a fantastic way to get started on your journey!
Stretching and mobility are key
Your body is under constant stress, even when you're just sitting at your desk chair. Weightlifting and running and cycling only add to this tension. It's important to make time to stretch out your hardworking muscles and joints and improve your flexibility. While it's cool to see the gains you've made in your workouts, stretching and mobility are what will help you keep making gains in the long term. Stretching is preventative medicine to help keep you as spry for as long as possible. Plus, once you've reached a certain level of flexibility and mobility, it's honestly quite relaxing and nourishing. My favorite way to work in stretches is through yoga, but to each their own!
Starting is the hardest part
As with most any endeavor, starting your fitness routine is way harder than maintaining it. Set yourself up for success in any way you can. Get yourself a cute workout set, ask your friend to be your accountability partner, or pre-pay for a workout class at your closest gym. We're nostalgic creatures, so it might even help to "mark" the start of your fitness journey. You could take advantage of the cultural energy around New Year's to kickstart your routine. When I decided that March 18th was going to be my fitness anniversary 4 years ago, I felt something just lock in. I knew that it would stick this time and that I'd make my future self proud. It's normal to fall off the wagon once in a while, but know that you can always start fresh.
I hope this was interesting or helpful! I'd love to hear any fitness tips or tricks you have in the comments.
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