Establishing an Exercise Habit When You Aren’t an “Exercise Person”
We all know “that person.” The one who’s up and literally running by 5am everyday. The one who’s involved in one or two community sports leagues. The one who cheats the system at the gym by getting more time in than their monthly membership is worth. I have to admit to some envy of “that person.” I am definitely not “that person.”
I don’t like to exercise. I never have, and I never will. There is no sport I enjoy playing, although I do enjoy watching pro football. I loathe running. I find lifting weights to be boring and tedious. However, I am well aware of the benefits of regular exercise on my overall mental health, physical health, and energy levels, so exercise is always a part of my conversation with my clients when we are talking about self care despite my first hand understanding that getting into a regular exercise routine is just plain difficult for some people.
I’ve been in a steady exercise routine of 30-60 minutes of exercise for 3-5 days weekly for a period of about 2 years now. The exercise I do varies each week depending on my schedule and the weather outside, but I’ve been pretty satisfied with keeping a somewhat regular routine despite not being “that person.” And I’ve definitely seen the results.
On my best weeks (those rare 60 minute 5 day ones) I can tell I’m more energetic, sleep better, and deal with stress easier. On my worst weeks (the 30 minute 3 days occur way more often than the best weeks) I notice less of the perks that I get from my best weeks, but I overall still feel way better than I did when I wasn’t exercising at all. So how do unlucky folks who just don’t have that exercise lover’s gene get into a regular routine to enjoy the perks of exercise?
First off, it’s important to integrate exercise into your daily routine as seamlessly as possible. Find times that work best with your schedule and your energy levels throughout the day. Personally, I’m a morning person so I set my alarm early so I can get up and get on my exercise bike immediately as soon as I wake up. If you’re not a morning person, try to exercise after work or on your lunch hour.
Secondly, set yourself up for success. Don’t pick activities that you don’t intend to commit to. Of all the exercise, I dislike running the most. You will never find me out on a run or training for a marathon. But I don’t mind swimming and hiking, so I try to engage in those activities at least once per week if my schedule and weather permits it. Pick indoor and outdoor activities you can do so weather and scheduling doesn’t interfere too often with your exercise. Also, keep in mind that you don’t have to stick to a set schedule for exercise. Schedules change week to week depending on commitments and well being. Set a minimum amount of time you can commit to exercising each week, and do at least that. If you find time and energy to do more, do more.
Lastly, find ways to be active in your day to day. Take the stairs instead of the elevator. Increase the length of your dog’s walk. Walk around the playground instead of sitting on the bench to watch your kids play. Do a yoga meditation on your phone before bed. Ask a friend out for a hike. Start a neighborhood pickup basketball game. Anything you can do to get moving will help.
Keep in mind that exercise is not only good for your physical health, but your mental health as well, but it can take a while to really notice results. Be patient with yourself and as long as you stay mindful about making a consistent habit, you too can be in a regular exercise routine even if you’re not “that person.”
