Published December 27, 2016
The new year brings a fresh start for some of the unfinished business on many of our to-do lists. If you will be including exercise on your “goals for the new year” list, here are a few suggestions that might help get you started, and more importantly, help you keep going beyond January.
- Have a good reason for being active. There are many reasons for being heathy and exercising. Chances are you’ve had many of them—fitting into that pair of pants (or, the bathing suit!), wanting to change what you see in the mirror, not having money to buy a new wardrobe, trying to relieve stress…just to name a few. Each of these reasons is legitimate in its own right. They state a real need for change and can motivate—at least for a few weeks. But what happens when it gets hard or the newness wears off? Why will you get up out of bed, or go for that walk, or turn into the gym’s parking lot when you are tired, sore or just don’t feel like it. We have all been there! Why care for your body and give it what it needs when it’s hard? Answering this question will give you ammunition when you get stuck or just tired. We need something to tell ourselves, rather than just listen to the whisper telling us to skip today or quit.
- Include something new. Try a new playlist, new exercise, new clothing or shoes. Give yourself something to look forward to, something fresh to use or try out. Sometimes the freshness is all we need to get our attention back. It gives us something to focus on besides the usual excuses or lack-luster routine. Do something out of the ordinary to freshen up the exercise session. It can add life to your exercise like trying a new recipe can to meal time.
- Do it with a friend. Relationships are key in life. Including a friend gives you time to connect, and it ups the motivation factor. In all of life, having someone to share the experience with both makes it more enjoyable and also encourages both parties to keep going.
- Schedule it in your regular routine. Leaving our healthy living to chance leaves the door open for anything and everything to make its way into our daily lives. Whether its eating better or making time for exercise, putting it on the schedule will decrease your wiggle room. View it as “what I do” as opposed to asking, “What should I do?”
- Plan ahead. Know what you will do before you begin. Living well doesn’t happen by chance. Eating, exercising and relationships all improve as we intentionally plan. Think through your week’s menu, what snacks you will eat, when and where you will exercise and what you will do. A big part of success on any level is planning.
- Set SMART goals that are Specific, Measureable, Achievable, Realistic and Timed (it has an endpoint). Write your goals down, and share them with someone who will check on your progress. Put them in a visible place as a reminder and motivator. Then be sure these goals drive your planning.
- Get moving! Don’t overthink it. Keep it simple. Little things count. Planning is important, but good intentions must be acted on. Even little changes to our daily activity can add up. Increase your activity and eat better in little ways. Here are a few ideas to get you started.
- Take the stairs.
- Park farther away in the parking lot.
- Walk a few more aisles in the store
- Don’t sit for more than an hour at a time without getting up and moving.
- Cut down the amount of calories you are drinking.
There are so many options, so many opportunities, so many good ideas. The key is to have a good reason, set some goals, make a plan and get started! When the hardship comes (and it will) look back at what got you started; include something new, and take another step.
There will always be excuses to not do something that is worthwhile, but the reason to make responsible choices to live well is looking back at you in the mirror and from the faces of those around you who love you.
Sherrie Holloway
Professor of Health and Human Performance
Holloway is a teacher, author and speaker who has served at CSU for 30 years. She attends Summit Baptist Bible Church, where she has taught women’s bible classes and served in music ministry. She is also founder of Wellspring Overflow Ministries, which taps into her greatest passion – speaking the Word. She loves reading, hiking and conversations with friends, especially when any of those things includes drinking coffee.
