How to Keep Your New Year’s Resolution to Exercise
Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.- Aristotle
Only hours from now the ball will drop in New York City’s Time Square and we will bid a fond farewell to 2007 and leap feet first into the New Year.
One of the most popular New Year’s traditions is the making (and less frequently the keeping) of New Year’s resolutions. Many people will be vowing to get fit, lose weight, or otherwise improve their health through exercise in the New Year.
HealthyFeetStore.com Blog would like to see you achieve your exercise goal!
Why do we care whether you exercise? Because active feet are healthy feet. Exercise improves blood circulation, decreases blood pressure, and tones muscles in the legs and feet for improved coordination. This is in addition to overall body benefits such as cardiovascular health, lower cholesterol, and even a stronger immune system.
Here are some tips to prepare for a new exercise routine and to help ensure you stay on track once you start it.
1. Visit the doctor for a check-up before you begin your exercise routine.
You’re going to be asking your body to do more than was previously typical so make sure your body is up for the challenge. Visit your primary care physician to find out if you have any health-related limitations that you should be aware of. Do tell the doctor the reason for your visit. Some people are embarrassed to tell their doctor that they are going to start exercising for fear they’ll be chastised for not having been doing it all along. In reality your doctor will be grateful that you are taking this positive step towards improving your health. If you have been inactive because of a foot injury, visit a podiatrist to find out if your feet need any special accommodation to prevent pain and additional injury.
2. Refine your goal until it is both reachable and specific.
When beginning a new exercise routine the old wisdom of aiming for the stars so you’ll land on the moon is quite frankly highly ineffective. Aim for the stars and you’ll end up spending the evening star gazing because a part of you knows you can’t possibly get there.
A better mantra: “Baby Steps.” Set a goal that you feel confident you can accomplish. Maybe it’s to exercise 10 minutes every day or to go to the gym for 30 minutes three times a week. Maybe it’s to walk to the end of your block everyday. If these goals seem too large or too small you can adjust them accordingly. The important thing is that the goal is something you know you can do right now, but haven’t been doing and also that the goal is something you can do regularly, preferably everyday, but at minimum every week. You’re taking a step in the right direction. You’re establishing a routine. You’re setting the stage for greater accomplishments later on down the road. When you’ve followed your exercise routine for one or two months and are comfortable with it you can set a new, slightly more difficult goal. For now, focus on the task at hand.
3. If you plan to exercise by joining a gym consider taking an introductory workout class or investing in a session with a personal trainer.
This will give you some instruction regarding use of exercise equipment for maximum safety and effectiveness. It’s also good way to get you over the initial hump of maintaining the exercise habit. At least in the beginning, you’ll have a regular appointment with someone who shares your interest in ensuring that your resolution to exercise succeeds.
4. Make your exercise routine enjoyable.
Don’t think of exercise as something that you have to do or something that you should do. Exercise, when done properly, is fun and relaxing. It reduces stress and increases your energy level.
Remember that exercise is playtime for grownups. Try to pick an exercise you enjoy. If walking or going to the gym aren’t fun for you, then there are lots of other options. Gardening can be a form of exercise. Pulling weeds, pushing a lawn mower, or watering without using the sprinkler can get your heart pumping without being overwhelmingly strenuous. Golfing can be very good exercise if you don’t use a golf cart. Dancing, swimming, yoga, martial arts, and hiking are fun, physically exerting activities, that can be tailored to meet the needs of people at all levels of physical fitness.
Sometimes it isn’t the activity itself, but the atmosphere in which you perform it that makes it enjoyable. If you wish you had more time with your friends and family find a way to get them in on the action. Playing outside with your children or grandchildren is always good exercise, as is walking through the mall or the park with a friend. If you crave solitude find an empty room in your house and, if applicable, ask family members not to disturb you; or go somewhere quiet and peaceful to enjoy your fitness routine. If you like music have some playing in the background or in your headphones as you work out. If you like silence turn off the ringer on your phone and any other electronic distractions during your workout time and make the time special by listening only to your own thoughts as you walk, stretch, lift weights, or do other exercises.
5. Wear proper footwear when you exercise.
Wearing supportive, well-fitting athletic or walking shoes when you exercise is essential for preventing foot and ankle injuries. A good athletic shoe should have an improved traction outsole, good arch support, an over-pronation control design, and a sturdy heel counter to keep your foot ergonomically positioned. For more information on choosing an exercise shoe; read the American Orthopaedic Foot & Ankle Society’s explanation of how to select the right athletic shoe for you.
6. If it hurts don’t do it.
Many people are familiar with the phrase “No pain. No gain.” This is an outright falsehood and a dangerous exercise myth. For the beginner level exerciser the correct saying is actually “No pain. No injury.” A little tiredness, even a little soreness is normal (though for severe tiredness and soreness the next day should be a rest day.) If you are in pain; if you feel dizzy; if you feel very short of breath; or if you feel nauseous then you are over-doing it. Stop exercising until you feel better. If the symptoms don’t subside see a doctor as soon as possible.
7. Make sure your New Year’s resolution is to make progress, rather than reach perfection.
Michael J. Fox, a talented actor who has been successfully maintaining his acting career while battling with Parkinson’s disease for over a decade once said:
I am careful not to confuse excellence with perfection. Excellence, I can reach for; perfection is God’s business.
Have the same attitude towards any goal you pursue and you will find success. As small and reachable as your fitness goal might be, there is still a significant amount of physical and mental inertia that you will have to overcome in order to achieve it. Here’s a secret that most people who are serious about a resolution don’t want to admit:
At some point they are going to falter on the path to reaching their goal.
This isn’t pessimism; it is reality. There are going to be days when you have other plans that conflict with your exercise routine. There will even be days when you are sitting on your couch, and for whatever reason can’t seem to convince yourself to get up and do even your agreed upon 10 minutes of physical exertion.
It’s okay. We forgive you, and more importantly you should forgive yourself. No one is perfect – not you and not your neighbor who “unfailingly” exercises for an hour every day. No one.
Those who follow through with their New Year’s resolutions keep moving towards their goal in spite of imperfection.
If you missed last week’s exercise schedule do it this week. If you only exercised for five minutes yesterday do the full ten today. Count your successes and forget your failures.
8. Create a support network to remind and encourage you in moments when your resolve to exercise starts to lag.
Tell your family and friends about your exercise goal. Even if they aren’t interested in exercising with you, the important thing is the declaration. Telling people about your New Year’s resolution to exercise and the steps you plan to take to achieve it makes it feel more real to you. It reminds you that this goal is not just something in your head; you’re really doing it! The next best thing to having a walking or exercise buddy, is having someone who will call you every week or every month to ask how your resolution to exercise is coming along and encourage you in your progress. Mention to your loved ones that you need someone to be your exercising cheerleader and chances are they’ll be happy to volunteer.
Don’t have any friends or family who are able to lend a hand? Most communities have free social organizations and/or support groups dedicated to bringing people together to mutually support and encourage one another to achieve fitness goals. You can also find plenty of active and supportive online communities dedicated to encouraging exercise and healthy lifestyles. Two of the best are SparkPeople and PEERtrainer.
Need additional reminders of your commitment to exercise regularly? Try ResolutionReminders.com. It’s a free service that sends you monthly emails tailored specifically to the goal you are trying to achieve in the New Year.
Almost anyone can exercise at any age, in any physical condition. Here are some resources for age-specific and special needs exercise tips:
- Tips on Exercising for Seniors
- Tips on Exercising for Children
- Tips on Exercising When You Have Limited Mobility
- Tips on Exercising When You Are Over-Weight
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