Okay, tomorrow is the start of Spring.  If you aren’t a regular exerciser already, then it’s time to kick-start your lifestyle with a brand new exercise program!

How to overcome your objections

I can hear the groans and moans already…! “But I don’t have time”, “I hate exercise”, “I want to, but I just can’t fit it in”, and “I don’t feel comfortable at a gym” …

Do any of those comments strike a chord with you?

Get out a piece of paper, draw a line down the middle and on the left-hand side write down every objection and reason why you can’t exercise, numbering them as you go.

Now, take the devil’s advocate view and on the right-hand side of the page, write how you might overcome each of those objections.

If there’s any objections you can’t overcome ask your partner or a friend for ideas on how to overcome them.

How did you go?

Most women can work around their own objections, you just have to try and step outside your own blinkered thinking (don’t worry, we’ve all been there).

Some of the common ways to overcome objections to be successful in starting an exercise program may include:

  • Enlisting family or friends to take over child caring duties while you exercise or just to provide encouragement and keep you accountable
  • Exercising with a friend – make an appointment so you both turn up
  • Exercise on the way to or from work
  • Exercise at home or in a park
  • Take up a team sport
  • Using active transport – cycle, walk or run to work
  • Getting a personal trainer or exercise physiologist to write a program and supervise your sessions – the cost can be a great incentive to make sure you turn up
  • Reflect on your health – if you are short of time consider you only have to do 30 minutes a day (check out this brilliant video), remember, if you aren’t around you can’t be there for your family in the future.

woman doing yoga

Okay, so I’ve convinced you that you should be exercising, what next?

You need a plan

  1. If you have any health concerns, then see your GP and ask for a check-up and medical clearance to exercise.
  2. And, those who do have health concerns should see an exercise physiologist rather than a personal trainer for an exercise program tailored especially for you. Medicare may help pay for up to 5 sessions each calendar year – ask your GP if you are eligible for a Chronic Disease Management Plan.  If you don’t have any health issues, a personal trainer is just the ticket to writing you a program and getting you motivated.
  3. Think about what sort of exercise you like doing. You are more likely to do exercise if you like it.
  4. Start easy and increase the amount of exercise you do over weeks and how intense it is. Don’t try to run a marathon the first week you take up jogging!
  5. Have a plan B in place. For example, if you usually exercise outdoors what will you do if it is raining heavily or storming?  What will you do if your exercise buddy or PT cancels?
  6. Try to mix up what you are doing. Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults recommends we should all do at least 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity exercise, or a combination of both, each week.  Plus we should also do muscle strengthening activities on at least 2 days every week.  So, don’t just walk. Walk and do a bit of yoga or weights and do an exercise class at your local gym or community group.  Pick a number of different activities you like to do and do them each week.
  7. Write a goal around what you want to achieve (check out how to write SMART goals here).
  8. Keep an exercise diary, even if it’s just for a few days each month to keep you on track (check out my free Lifestyle Diary here).
  9. Record your results. Whether it’s how long it takes you to walk around the block or what weight your can bench press, jot it down and compare what you can do in 1, 3 or 6 months time.  Persistence pays off – you will surprise yourself!
  10. Reward yourself for your persistence! Buy yourself a new pair of runners or exercise gear. It’s an investment in your own future health.

joggers

Thank yourself

You will feel great and have fun exercising with family and friends.  It’s great for managing your weight and for preventing long term health issues, so get to it now and thank yourself for valuing you!


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Post bydale cooke

I'm a nutritionist and dietitian with 26 years of experience helping people improve their health. Can I help you improve your health?