Theories and models can help identify where we are in terms of our motivation to change. We’ve also seen how our values and self-efficacy interact within the change process. Now let’s turn our attention to considering some of the practical things we can do to start physical activity.
We’re ready to start so where do we go now?
Where to start
What kind of activity would suit you best? It sounds obvious but you’re more likely to stick at something if you enjoy it. You don’t want to resent the time you spend doing physical activity and see it as something that gets in the way of your life. So it’s important to get the balance right and be honest with yourself.
Consider your preferences for exercise. For example do you like indoor or out outdoor activities, group or individual, or trying something new? Social support is a great motivator, and sharing your experiences, goals and achievements will help you to keep focus and enthusiasm. Research suggests that doing physical activity in an outdoor, ‘green’ environment has additional positive effects on wellbeing.
Other considerations like are you motivated to exercise in the morning? For instance, would you start your day with the gym or a run or do you prefer gardening in the afternoon or a bike ride with your children after school? Have you tried particular exercise in the past and what did you enjoy or have you always wanted to try something new?
Answer these questions to start a plan.
Health professional’s support
You may also talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan. The benefits of physical activity on mental health are well known, so treat it as a key lifestyle ingredient towards progress. There are a number of NHS incentives like social prescribing that can help with this.
Set some realistic goals
If physical activity is new to you, it’s best to build up gradually. Focus on task goals, such as improving distance, rather than competition, and keep a record of your activity to review it to provide feedback on your progress. There are many apps and programmes accessible for free to help. For example, the couch to 5k is a great example of this.
It’s really helpful to set goals to measure progress and help motivate you. You might not see physical improvements straight away, and it may be hard work, but doing physical activity is an achievement in itself, and every activity can improve your mood. Goal monitoring can help you see this.
You might start off with making one small change to a routine, such as walking up a flight of stairs once a day. It doesn’t have to be walking for 4 hours a day. Tailor your plan to your own needs and abilities rather than setting unrealistic goals that you’re unlikely to meet.
I’ll be talking about one evidenced approach called SMART goal setting in my next blog.
Overcoming barriers
Think about what might stop you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. Or, you may want to exercise with a friend to reduce anxiety and give you confidence, especially during the first sessions. If you work better with a friend look for someone who enjoys the same physical activities that you do. If you don’t have money to spend on exercise gear, do something that’s cost-free, such as regular walking. If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.
Make time as you may need to rejig your commitments to make room for extra activities, or choose something that fits into your busy schedule.
Setbacks
Give yourself credit for every step in the right direction, no matter how small. Don’t be hard on yourself if you miss a day, that doesn’t mean you can’t maintain an exercise routine. Just try again the next day.
Physical activity isn’t a chore
Look at exercise or physical activity as a way to help you improve or maintain your physical and mental health. The process of doing it should be the fun part. Stick with it and the health benefits will take care of themselves.
