The Power of Motivation.
Being physically active is like a secret weapon to help you age well and live a longer and fitter life. It’s hugely beneficial for your mind as well as your body, and even a little activity can go a long way towards a happier and healthier you.
Despite the best of intentions however, it’s easy to get confused about how much activity to do, and even easier to lack the motivation to take those first few steps, or keep going if you hit a bump in the road. So let’s take a look at intensity levels and what they mean, and how to make physical activity a part of your daily routine.
“What does intensity mean?”
NHS guidelines say that we should be doing at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous activity a week, but what does that mean? Well, it’s important to realise that intensity is different for everyone. For someone who struggles with mobility, vigorous intensity can mean the effort it takes to stand from being in a chair. But for someone with higher levels of fitness it can be a hard session at the gym or running uphill . Don’t feel you need to compare yourself to anyone else, you’ll know your levels and what you are capable of.
Some examples of moderate activity include dancing or walking at a good pace, while more vigorous activities include aerobics, team sports, and running.
“How do I know if I’m doing it right?”
The talk test is a great way of measuring your intensity levels. If while being active you can still carry on a normal conversation (but not sing!), then you are probably in the moderate zone. If you can’t get more than a few words out without pausing for breath then congratulations, you are achieving good levels of vigorous activity. Try and aim to be active in ways that get you a bit sweaty, raise your heart rate and get you a bit out of breath. This will really benefit your overall fitness, lower your risk of serious disease, build stronger bones and muscles and improve brain function.
“It’s so hard to do!”
There’s no denying that finding the motivation to be active is pretty challenging. Many people think they are not “cut out” for exercise, or that it’s too hard and they will fail at whatever they try. Remember though, it’s important to do what you enjoy, and even better if you can do it in a group or with friends who can support you. Being more physically active can be difficult, so let’s look at some tips to motivate yourself.
Identify your “why”
It’s really important to give yourself a reason to be active. It might be to lose weight, to improve your health, or simply to be around longer with your family. Having a clear goal can really prompt you into action.
Do what you enjoy
If you hate going to the gym, then you won’t have the motivation to stick with it. Doing what you enjoy will put a smile on your face and you’ll inevitably start increasing your intensity levels.
The power of friends
If you arrange to meet a friend to exercise together you are much more likely to carry on, as you won’t want to let them down, and research also shows that people exercise for longer when they are with family or friends.
Make it a habit
Try and exercise at the same time each day so it becomes part of your normal routine, and have a backup in case the weather is bad!
Start small
Don’t try and do too much too soon, that can leave you feeling discouraged and possibly tired and injured. Leave yourself wanting more and keen to increase your goals.
Smart power
They aren’t for everyone, but fitness trackers and smart watches have a host of features designed to boost motivation, such as prompts, targets and rewards. I’m addicted to mine and I respond to the challenges it sets me. Even the most basic trackers will count your daily steps and floors climbed, which are great ways of gradually and safely increasing your levels of activity.
Rewards
Set some targets and reward yourself when you reach them. This might be a new piece of kit or clothing, and there’s nothing wrong with a piece of cake after a long brisk walk! Make sure you earn your reward and it’ll feel even better.
Prep
This is one of my favourites. I generally exercise in the morning so I make sure I put all my kit out the night before. This means I can wake up and get straight on with it, and means I’ve less of an excuse to stay in bed!
And lastly, be patient with yourself. It can take a few months to form an exercise habit, so keep your “why?” in mind and before long you’ll realise how much better you feel.