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Are You Sabotaging Your Plan to Exercise More?

Are You Sabotaging Your Plan to Exercise More?

    You know exercise is good for you, right? But regular exercise is like pushing water uphill. You do it for a couple of days – and then try and forget about it, because it’s just too hard. Sounds familiar?

    People who exercise regularly swear by it. They enjoy it. They can’t stop talking about it. But how did they manage to build a habit that sticks? Wouldn’t you like to know a painless and easy way of getting into the exercise habit? Read on to find out.

    The reason we often fail when trying to implement a regular exercise routine is because we work against our instincts, instead of with them. What we are trying to do when we establish an exercise routine is do reverse a trend.

    Imagine that you are a train driver driving at high speed. How are you going to do that? Are you going to simply crash your gear into reverse? If you did, the train would derail, passengers would get hurt or killed, and you would end up with a catastrophe.

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    There is a better way.

    You could gently apply the brakes until the train is at a standstill, and then slowly start reversing the direction. Easy!

    The example is very clear, isn’t it? And yet we do the opposite when trying to start exercising. We try and run for a mile, or go to the gym for an hour, or play a game of tennis – and then wonder why we feel so stiff and sore next day. Then we try it again, but the body hates it – and then we stop. Again.

    As In her book “This year I will…”, Andy Ryan, an expert in collaborative thinking, spells out why such a gung-ho approach doesn’t work:

    Whenever we initiate change, even a positive one, we activate fear in our emotional brain….If the fear is big enough, the fight-or-flight response will go off and we’ll run from what we’re trying to do.

    We need a different approach. We need an approach that eases the body into exercise so gradually, so that we don’t trigger the flight response.

    How do we create change so gently that we don’t take fright?

    There is a very interesting Japanese philosophy called Kaizen which can help us do that. Kaizen  focuses on continuous but small change.

    Andy Ryan explains:

    The small steps in Kaizen don’t set off fight or flight, but rather keep us in the thinking brain, where we have access to our creativity and playfulness.

    Let’s take a look at how that could be applied to physical exercise. I’ll take running as an example. Could you run for 15 seconds? Most people can. With the philosophy of Kaizen, you could say that if can run for 15 seconds, you can learn to run for a minute – and even for an hour. How?

    Follow this simple running plan. Add 15 seconds each day.

    Day 1#  Run for 15 seconds
    Day 2#  Run for 30 seconds
    Day 3#  Run for 45 seconds
    And so on…

    It will seem ridiculously easy! Do this for a about forty days, and you’ll be running for 10 minutes. A month later, and you’ll be running for 20 minutes. By that time your running habit will be well established. But it will have happened naturally!

    You can apply the same principle to establishing any exercise. Whether it’s yoga, or swimming, or walking.

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    The important thing is keep to your plan. You may feel that you could easily do more than the prescribed amount of exercise, but please rein in your enthusiasm. Just do the requisite amount, and not more. This is the trick to establishing an exercise habit without stress or strain.

    Exercise really is a miracle pill. This is what it can do for you:

    1. Helps prevent or manage high blood pressure
    2. Lowers the build-up of plaque in the arteries
    3. Can help prevent type 2 diabetes
    4. Can help prevent osteoporosis
    5. Stimulates the immune response
    6. Can help prevent certain kinds of cancer
    7. Can help recover after illness.
    8. Builds muscle tissue
    9. Strengthens heart and lung function.
    10. Helps manage weight
    11. Promotes good sleep
    12. Helps revitalize sex life
    13. Improves mood
    14. Calms and centers the  mind
    15. Keeps the brain in shape

    You might want to stick this list on your fridge to remind you of the benefits of exercise.

    There are a some important guidelines for exercising. As a general rule, the intensity of exercise should not exceed certain limits. If monitoring heart rate use the simple equation – 200 minus your age (in years) to estimate the working heart rate you should remain under.

    If you don’t exercise, your fitness slips a little each day. The Keizan method of introducing exercise reverses that trend, little by little. Of course we want to feel the benefits of exercise all at once. However, we need to remember that the smaller the steps we take, the easier it is to establish an exercise habit. And that’s what this method is about: building a new exercise habit that sticks.

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    What’s your experience of exercising?

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    Last Updated on February 17, 2020

    5 Reasons Why You Should Always Be Who You Are

    5 Reasons Why You Should Always Be Who You Are

    When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

    When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

    So how to be who you are and always be yourself?

    “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

    You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

    Why should you always be yourself? Because you will:

    1. Live in Alignment With Your Values and Beliefs

    Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

    When you know your values and why you do what you do, you will live according to your own values and beliefs.

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    2. Establish Your Own Identity

    When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

    There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

    3. Build Courage

    It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

    It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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    4. Establish Boundaries

    When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

    But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

    Create and establish your boundaries.

    5. Find Focus and Direction

    When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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    When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

    No matter what you experience in life, the only person that will always remain constant is you.

    More Tips about Staying True to Yourself

    Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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