Exercise for the Introvert, Type B Personality, or Person who has just given up altogether
First, the excuses:
- I can't afford fitness classes or a gym membership
- Classes are too far from my home/not convenient
- New people make me anxious
- I don't like the instructors
- I don't have a babysitter
- I don't have time
One solution to these excuses is to do an exercise routine on your own. Here's why:
- You'll feel more empowered that you have the ability to take care of yourself. You're not dependent on external factors (like a class or instructor) to get fit.
- Save in transportation time/costs.
- You can go at your own pace - less likely to hurt yourself, or helpful if you're feeling self-conscious about your body or fitness level.
- Going slow, at your own pace, and of your own accord, will help you to make lasting lifestyle changes.
Plan of Action:
1. Start coming up with a written or mental list of varied activities to "up" the current level of movement in your life.
- Taking the stairs. I know it sounds cliché at this point, but it works for me. Maybe you work or live in a high-rise building, or there are some stairs to go up and down on at a nearby park. A couple flights of stairs is a good place to begin if you are very over weight or your knees are not that strong yet. For me, 10 flights of stairs was a convenient, suitable, but also challenging place to start.
- Run-walk. Rather than feeling the need to be a runner or a walker, do a run-walk. Begin with walking if you are over weight. But if you are just a little out of shape, try alternating between running and walking. It's good for variety, can keep you from injuring yourself as a true runner, and is less stressful for your adrenal and metabolic system (your body will not think you are being chased by a bear if you allow yourself to walk-run-walk as is comfortable.
- Mentally map out a couple different run-walks you can do. Some routes may be better for different times a day, depending on car and pedestrian traffic. I feel comfortable with a secluded route mid-day, but at dusk I feel more comfortable walking/running in an area that gets a bit more traffic.
- Do Floor Exercises. Build your core strength and increase your flexibility. The most simple thing I have found is to print off a series of exercises (with pictures and detailed descriptions). You really only need to start with 3-5 exercises or yoga positions. Here are the floor exercises I currently use:
Print these out and put them in the space you will use to do them.
- If music is something you really enjoy, don't forget about how it may make your movement activity more enjoyable. We have a gym to use for free in our building, but it was totally boring to me before I started working out with a loaded mp3 player. Working out with music changed everything.
- Other ideas: dancing at home, video fitness games
- Use your exercise time as a meditative activity! Don't forget to use controlled, relaxed, intentional breathing. One wise piece of advice I have learned is that it is nearly impossible to self-injure if you are breathing intentionally through each exercise. This is because you are releasing any tension which could otherwise lead to pulled muscles.
- Do these activities with your kids, if you have them. Kids can take stairs, dance, run-walk, and even do floor exercises. You'll want to use the same "go at your own pace, do what you can, start small" advice that you give yourself.
2. Begin to try some of the activities of your choosing and work with your own psychology. Try one each day to see how you like it. If you are reluctant, tell yourself it's just an experiment that you only have to try it for 10-15 minutes.
Most people feel more energized after they have exercised for a bit, and this becomes the inspiration to do more or keep it up. Once you feel how easy this is, try adding more activities in a day. They can be done at different times of day, or with breaks in between. You might find that it's not hard to get in 3 new movement activities per day. For example, sometimes I do the 10 flights of stairs twice a day and do one session of floor exercises. Other days, I do 2 sessions of floor exercises and a walk-run.
Set Yourself Up for Success: Set a rule for yourself, but make it easy to surpass it. Feeling like you excelled and surpassed your goal is a great self-esteem booster.
3. Once you are finding it really easy to incorporate 1 activity per day, make it a rule. 1 movement activity per day is now non-negotiable, and 2-3 activities will be surpassing your minimum goal. That way, if you do less than 2-3, you won't feel guilty, because you only had to do 1 activity at minimum.
Non-Negotiable Movement Each Day
Keeping movement each day as non-negotiable helps you build a healthy practice into your lifestyle, and the movement should get your blood circulating and actually give you more energy and inspiration to do more.
Don't forget to schedule fun play dates for movement into your monthly calendar. Hiking, biking, dog walking dates, canoeing, dance party night, tennis, ice-skating or frisbee. Wait, I totally don't frisbee...;)
