If you are thinking of starting an exercise program in January, try these first!

We have offered fitness services in our practice for 20 years now. Over those 20 years, we have seen (and learned) a lot. If you are like most people, you are in the midst of the holiday season, swearing that you are going to finally start exercising January first. Again. For real, this time.

The main problem is that you are taking on a HUGE change of habit. I am suggesting that you start NOW with some micro habits to be successful this time. What the heck do I mean? 

1.      Starting today (I will give you overnight to think about it), I want you to go to a fitness center (it doesn’t have to be mine). Park in the parking lot. Sit there for 2 minutes.  Don’t get out of your car. Leave. Reason: what I want you to do is develop the HABIT of a person who goes to the fitness center to exercise. You can do this for weeks until you progress to the next level. Your only goal here is to get in the habit of going.

2.      Set an alert on your electronic device of choice for 9 pm, and repeat it daily. Have it alert you to pack your gym bag. This will happen every night. For most people, by 9 pm, there are very few distractions, and you are home. (for you , it could be a different hour, but do make it at night). No distractions=better odds of success.  Put that bag right at your bed, so you would have to trip over it in the morning. Once we get to the new year, it will be another micro habit. You are using technology to HELP you, for a change!

3.      When you do start going to exercise, set a timer for 5 minutes. DO NOT exercise more than 5 minutes for the first month. Reason: the output, or result, is NOT what is important at this point. Rather, the point is to train your mind that you are now a person who exercises. It is much easier to exercise for 5 minutes than 60 minutes.

4.      Go to the dollar store, and buy a cheap note book. Buy a pen while you are there. You are going to write down every exercise that you do when you get to exercising. You are going to write down the exercise, the weight, and the repetitions of every exercise you do.  Reason: you are going to increase it by 1% every week, so you need a record of the volume of work you do. One percent doesn’t sound like much, does it? However, like compounding interest, you will start seeing massive improvements by adding small amounts daily. Small is easy, isn’t it?

5.      Think like Jerry Seinfeld. Fact: Jerry Seinfeld said that the secret of being a great comedian was writing jokes—every day. He would put up a big blank calendar on his wall, and put a big ‘X’ on the day he wrote jokes. His goal? Don’t miss a day. Don’t break the string. Use this same technique when you start your exercise program. (yes, you can exercise every day). It is actually easier to exercise every day, rather than exercising 3 times a week. When you exercise 3 times a week, you start negotiating with yourself, and eventually you will talk yourself out of exercising. When you exercise every day, there is no negotiating with yourself (you are the toughest negotiator there is with yourself)!

6.      Get help. Unless you are 25 years old and never had an injury, you are vulnerable. As you age, it becomes all about risk management! Personally, I want to be fit, but I CANT get hurt! You probably think the same way. Get yourself to a physical therapist and get a musculoskeletal check up. They know how you can safely exercise that trick knee of yours, or get around that old field hockey injury you got in school.

Try these unconventional tips now, and your new year will surely start of healthy and happy!