Perched forward with my heels braced for propulsion, a racing pulse choked my throat as I anticipated that single gun shot. I was ready and focused on that moment - the start. Once a sprinter, I knew I could be so anxious in those starting blocks that I might lurch forward too soon. False starts - that mighty movement with unmatched momentum that ceases as fast as it begins. A little disappointed and with slightly diminished energy, it's back to the starting line. Ready to try again.
Beginning an exercise program is like starting a race - sometimes the forward momentum stops prematurely. Here you are, ready to get strong and lose the extra pounds. Nothing is going to stop you. The race begins, but then your initial propulsion stalls way before the finish line. What's up with that? Deflated and less energetic, you trek back to the starting blocks. Or maybe not.
Getting back to getting started is a common theme with exercise newbies. In fact, 50 percent of the individuals who start a self-monitored exercise program will drop out of that program within six months (Georgia State University Department of Kinesiology and Health). Yikes. Health clubs depend upon that statistic for business. But you, the individual, are struggling to stay in the race for reasons that don't include revenue generation. You need to get stronger, healthier - even look a little more attractive for your flailing body image. The reasons are compelling. So why do you slow down - even quit - when you know you must stay in the race?
Exercise adherence - or staying with an exercise program - seems to be dependent on a variety of psychological, physical, social, and situational factors. These factors are at work to varying degrees within all folks who attempt to exercise. But it is how you respond to them - your ATTITUDE - that can most affect your stick-to-it-iveness.
One psychological factor to examine would be your overall attitude toward physical activity. Do you like to move your body, to challenge its abilities in sport or recreation? If fitness is as foreign to you as flying would be to a dog, then your work may have to begin here. Understanding what role physical activity has played in your life previously and where it needs to fit in presently is important to your success. Releasing old beliefs that may be holding you back, and then refreshing your mindset, can free you to move forward.
The same is true if you are disconnected to your body. How do you feel about your body? If you dislike your physical self and want to disassociate from it, you will be involved in a tug-of-war with your exercise efforts. You may know the feeling of having to walk beside someone you're in a verbal stand-off with. There is tension, some anger, and isolation. If that other entity is your body, then try to imagine working together to help each other while enmeshed in that resistance. Not good. So, your body image and confidence are important to consider at the outset. They will impact your progress.
Another critical psychological factor is your degree of self-motivation. From past experiences, you may recognize that you depend upon external motivators to stay on track toward a goal. In exercise, that may translate to requiring a certain class, instructor, or time slot to work out. What begins as a preference soon becomes a rigid need base. If these external factors change - and they will - you will feel unable to continue. Until you decide that YOU are responsible for motivating yourself first, your program will always be threatened by change.
Physical factors also impact exercise adherence. Being overweight or limited by chronic pain, injury, or disability can thwart your best efforts toward exercising. Your challenges can be felt every time you move. Diligence and perseverance are the fuel in your tank. Knowing that exercise can improve or slow the decline of your condition is an incentive, for sure. But it isn't easy to stay committed to an activity that reminds you of your challenge every time you lift an arm or move a leg.
Social and situational factors can include support from significant others, or the availability of a facility or equipment. Again, attitude - or finding alternative ways to keep going - is crucial to your progress. Options always exist. It is your willingness to discover and use them that makes the difference.
I believe that exercise adherence is a process. Beginning with an honest appraisal of your pair of "racing shoes" - your psychological, physical, social, and situational equipment - is the first step before entering the race. Know thyself. Must you address or solve all of these potential obstacles before you begin an exercise program? In a perfect world, maybe. Instead, knowing yourself and then planning ahead for potential derailment is like putting your sneakers on the correct feet. It makes for a better start.
With a self-assessment in hand, you can apply some strategies at the outset of your exercise program. Try setting specific goals and use charts or journals to log your progress. Be realistic; not over-zealous. Abandon all-or-nothing thinking. And start with small steps.
If your body image taunts you, wear exercise clothes that make you feel good. Don't hide your body underneath overly baggy garments. That only adds to the "bigness" you may already feel. As you work your exercise program, work on your body image simultaneously. Praise instead of finding fault. And create a reinforcement or reward system that acknowledges your progress.
For those of you with physical limitations or pain, consider working with a qualified trainer initially. They can help you feel safe and confident with a program designed specifically for you. They can also help assess your progress and make necessary adjustments when you feel discouraged.
Finally, enlist supportive friends and family, and disregard those who may sabotage your efforts. Find an exercise facility that promotes health and wellness rather than vanity. An environment that unconditionally welcomes all fitness levels is ideal. If you exercise at home, invest in the appropriate equipment. Do your research or consult a professional.
No one can guarantee that you will adhere to your exercise program. But, like the sprinters in the starting blocks, you need to show up with your best racing shoes on. Ready, set, go. A false start or two happens. But get back to getting started. When the gun goes off, push ahead and stay in the race. Put one sneakered foot in front of the other, and you'll get there. Promise.
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