Getting active is and isn’t as simple as lacing up and getting out the door. Sure, to get out the door you just have to get dressed and lace up, turn the handle and put one foot in front of the other. It sounds simple right? Then why is it, that getting active is such an up hill struggle of a habit to establish into our every day lifestyles?
Excuses come up – often behind these excuses there is a reason that is stopping us from putting one foot in front of the other. Instead of inciting Nike and saying ‘Just Do It!’, which can be useful to a degree, it isn’t always an applicable attitude towards ourselves. Just Do It doesn’t harbour self compassion and reflection into why we can’t keep going out the door a few times a week on a regular basis to put one foot in front of the other.
This is a struggle I am well acquainted with. A year ago I swore I’d start running again and get active. It didn’t really happen on a regular basis and become part of my daily habit until February this year. So what was I doing for 10 months whilst I wasn’t exercising – I was engaging with a mental battle in order to get myself out the door to put one foot in front of the other – and I am 100% convinced that I’m not the only person to have undergone a journey just to establish the habit of movement.
I learned a lot during this period of time. I approached my hurdles with a problem solving mind-set, and trialled a number of solutions in order to conquer myself and the barriers that were holding me back from achieving my goal of running and climbing regularly. I have compiled a list of 15 steps that I took and learned of and from during this past year in getting active.
The Preparation Position
In order to decode the puzzle of movement, I have separated the list into 3 phases. In this phase, The Preparation Position, I address the pre-lace up hurdles that I’ve faced and how I’ve managed to push beyond them. Maybe you see yourself in here somewhere, or maybe someone you know.
The Preparation Position is as valid as any other position in our journeys to getting active – in the early days, these can be some of the most important hurdles to overcome in order to develop the habit of movement.
Despite best intentions, plans don’t work out for a reason: Find it
Over the years I have made numerous ‘fitness plans’, ‘exercise schedules’ and penned runs into my diary – which in my mind makes it an automatic commitment because y’know, pen! Until I close my Filo Fax and forget about all my plans, including those in pen.
What I came to realise this year, was that sometimes getting yourself into a routine of physical activity that you enjoy can be quite the process. At first, the excuses come along from every angle knocking you off your well-intentioned uni-cycle and underneath each excuse is a reason. You could opt to pick those excuses up and use them beat yourself up about making pathetic excuses to yourself – or you could take a step back and ask yourself ‘why?’ and therefore arming yourself with something much more powerful than self-defeating talk – you could arm yourself with an inquisitive mind of self-reflection.
Why is it always too hot, too cold, I’m too dehydrated, the roads are too narrow, it’s too dark, it’s too early? When I started asking myself these questions, I got down to the crux of what was holding me back. Most of the time it was anxiety.
I was anxious about being dehydrated and feeling awful.
I was anxious about not having enough energy to complete a run.
I was anxious about running in public and the attention that might attract, or the looks and judgements I might receive.
I was anxious about collapsing.
I was anxious about getting lost or stuck far away from home with no option to get home other than to run.
I was anxious about the discomfort of exercise.
The list could really go on and on and on. By acknowledging these anxieties and validating them I was able to think of solutions.
I began taking water with me for every run, even if it was just 2km around the block until I gained the confidence that I could handle my hydration more effectively. I started slow, and never set off running whilst hungry and realised that if I had more faith in my body it managed my energy availability and usage much more effectively than I gave it credit for. I chose to stop caring what others thought and felt about my body – I exercise for myself and no-one else.
So if you’re finding yourself reeling off excuses to yourself and others about why you don’t exercise despite wanting to get active – ask yourself why. The real why, and don’t be ashamed of the answer – by doing so you’re already a step ahead of where you were when you accepted your excuses.
When I first tried running and felt that god-awful burn in my lungs coughing up that metallic blood taste on my first try I decided running wasn’t for me. Instead I went to a big patch of grass and said I would just move vigorously and enjoyably for 30 minutes. I had music and I danced. I did some side steps and waved my arms around and just generally learned to enjoy movement of my body again. This is what I imagined discovering the idea of play for the first time would feel like – it was a freeing and liberating decision to just not care.
It’s perfectly fine to go gentle, it’s perfectly fine to not know which activity grabs you straight away. Embarking on a fitness lifestyle change can very much be a journey about discovering and learning about yourself in new ways that don’t occur otherwise. You learn to push your limits, make peace with your body and mind, and appreciate what your body can do.
Take it slow
Initially there was no purpose or method to my movement other than to move and enjoy it, which is purpose enough. I learned that I felt better for doing it, and I kept on until I felt a genuine urge to try running.
Don’t force yourself to do something you hate. Don’t listen to the media about how you should and shouldn’t exercise. You don’t need to go to the gym and lift or run Kms if you’re not ready. Boogieing around your house for 5-10 minutes is a perfectly good start place as any. Be flexible with yourself. Be kind to yourself.
Make it manageable and really put focus and energy on enjoyment, and the fact that you just did it was enough. No pressure for a distance. No pressure to get better. The focus became doing it for the fun of it, the good of it and essentially, the sake of it. Without trying, it will become easier.
Reframe Your Thinking
At 15 I started running because I thought I was fat. I felt like I needed to lose weight. My internal narrative during running at that time went something like,
“keep moving you fat bitch’
‘don’t stop, you’re pathetic’
‘youre so fat, that’s why you have to do this, youre disgusting, keep going you fat pig. you deserve this as punishment for eating’
In those 3 snippets of self-talk it is very evident that I wasn’t coming at myself from a place of compassion. This narrative enforced exercise as a punishment for just being. I did have an eating disorder at the time, so I’m not sure if this is actually an extreme example of negative self talk or if this is the average inner monologue if you’re dissatisfied with yourself.
Exercising as punishment isn’t healthy. Exercising to bring yourself into a constant energy deficit isn’t healthy. I managed to stick at it for a while – because I was unwell and the hatred was so ingrained. Unsurprisingly and much to my frustration, my running habit never lasted. I would never advocate anyone talks to themselves in this way, so why is it acceptable to talk to myself like this? It’s not, I deserved better and you deserve better.
It has taken a long time and may be a whole other journey to learn to love yourself, but through learning to love myself I have an entirely different narrative. It is one of self encouragement, self compassion, and self value. Sometimes, I even hear my own voice as if it is a cheerleader, cheering myself on. So even if I’m running to that tree on the horizon with my face screwed up I will, somewhere within that creased up face, be smiling. I made it. I’m doing well.
Practicing self compassionate self talk in all areas of life helps build the habit of self-love, which can over-spill into when you’re running up a hill that isn’t even steep but is making a bloody big difference to the burn in your legs, the depths of your breath and getting up it is a challenge. Accept the challenge. Embrace the challenge. And congratulate yourself on even taking on the challenge. You’re allowed to feel good about yourself.
Address Health Barriers: Physical and Mental
Some barriers to engaging in an active lifestyle can be overcome with some motivation and positive self-talk and validation. There are some barriers that are physical, maybe you have a dodgy knee that needs specific attention to heal and function well? There is no use pushing through injury to strain your body further – although, maybe getting the medical and physical help you need to heal it would be a positive first step.
Maybe you’re nervous because you’re worried about the effect of exercise on you whilst taking a medication – it is perfectly fine to seek advice on this. Pharmacists are great for this kind of thing, and massively underrated. They know their shit!
Currently, my meds can make me pretty thirsty, so I often drink a lot pre-workout and during if I can. Sometimes I feel like I’m a camel prepping to trek across the desert for 3 weeks but it helps and as a result it doesn’t stop me working out. If you’re feeling really depressed, then addressing that before you can exercise may be the way forward. Sometimes you need to improve your mood in order to exercise and improve your mood. It seems odd, but when you contemplate sitting in your own urine because going to the toilet seems like too much of an ordeal, exercising is pretty much not going to happen. This is OK. You deserve help. We all need help in order to help ourselves sometimes. We can’t conquer ourselves on our own.
Most importantly, in this first stage of prepping to get active, you’ve taken the first step even if you haven’t laced up yet. That’s worth celebrating. Every little thing is worth celebrating and acknowledging. It’s not easy, and you can do it.