By Sally Lynch
Ultra Marathon Coach for Can Too
Research now shows that one third of cancers can be prevented by a healthy lifestyle, including keeping physically active every day. With that in mind, Cancer Council has launched The March Charge; a national movement encouraging people to run, ride or swim as many kilometres they can throughout the month of March and combat the 37,000 cancer cases in Australia that could be avoided every year.
To help keep you motivated, Sally Lynch, an Ultra Marathon Coach for the Can Too Foundation and partner foundation of The March Charge, has shared with us her top five tips for sticking to your daily exercise regime.
The key, says Sally, lies in making habits you’ll be able to keep up and figuring out a plan that’s right for you. “Don’t worry about what anyone else is doing” says Sally, “the path to physical fitness is completely individualised, so take the time to build a strong foundation around your own needs and lifestyle and you’ll have fitness habits that can last a lifetime.”
1. Set Goals:
I recommend starting with simple short term goals and when you feel that you are achieving them regularly, progress to longer term goals. People lose their motivation to exercise when they try to do too much too soon. On the other hand, people can also soon feel bored or tired of a particular routine and need to be challenged to bring out their best. If your goals are not realistic and achievable you will have less chance of sticking to the program, however, a sense of achievement can be a great boost to motivation. Test yourself. As you get fitter and stronger you will see just how far you’ve come.
2. Make exercise part of your daily life:
Most of us live every day on a tight schedule. We have everything written down in our calendars, and if it’s not on the calendar then there isn’t time for it. That’s why it’s so important to schedule exercise into your daily routine and set aside enough time to dedicate yourself to your fitness goals. Initially it can be hard to do however the feel good benefits will soon give you impetus and it will surprise you just how much time will become open. On those days where you just cannot factor in a workout, class or run; then try and incorporate more physical activity into your daily life; take the stairs at work, get off two stops before your destination, hold stand up meetings, anything that means moving more than before.
3. Make it enjoyable:
The more you enjoy something the more likely you are to do it. Find sports or activities that you enjoy, then vary the routine to keep it interesting. If you’re not enjoying your workouts, try something different. If you love running try an occasional sand run. If your thing is lifting weights, join a gym but occasionally do high intensity classes or mix things up with power yoga, even a Pilates class. You may be surprised! Try Cross Fit for an introductory class, hire a mountain bike, go for a long coastal walk or brave an ocean swim. Anything active you do is of benefit.
Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun, varying it occasionally and finding new ways of achieving your goals.
4. Train with friends or in a group:
It’s always great to exercise in the company of a friend or a group of likeminded people. There are any number of groups, general or niche, that are available to you these days. Their organisational skills leaves you more time to get on with exercising By exercising together, you can support and encourage one another to keep moving and to keep the activity regular. When you’re working with someone to accomplish mutual goals, the reward is always much greater due to the shared sense of achievement, the pats on the back you give and receive and the mutual knowledge gained.
5. Treat yourself to a workout gadget, accessory or new outfit:
Heart-rate monitors, GPS watches, Fit Bits and other exercise gadgets can make your workouts more fun and challenging. They are also an irrefutable way of measuring time, distance and effort. Use them. A new exercise outfit might also help you feel good about yourself and self-esteem is a powerful motivator.
All in all, the common thread here is to make exercising interesting enough so that it’s not a chore but a rewarding part of your life. Make it fun and keep moving!