This month’s subscriber question comes from Karen:
Hi Kate,
In my 20s and 30s, I used to be very active and would typically swim 2 to 3 times a week, as well as find time for a weekly 5km run. However, now that I’m in my 40s, I have found myself barely doing any exercise other than walking the dog. I’ve done Couch to 5K and that went well for a few months but then life seemed to get in the way and I find myself back at square one – not doing anything. I’d like to be exercising 3 to 4 times a week and I feel I should have time for that. Help! How can I get started and stay consistent with regular exercise?
Thanks, Karen
My answer:
Firstly, I think it’s likely that Karen may be slightly guilty of looking back at what she used to be able to do and expecting she can do the same now, without taking into account how her life might have changed. Take a look back at last week’s post for more about ‘being realistic’.
Before deciding on what ‘consistent exercise’ could look like, I wanted to understand whether or not Karen’s goal of exercising 3-4 times a week is realistic for her lifestyle now. Even if it is, I suggest she starts small with 1-2 sessions a week initially, to ease into the habit of regular exercise. We also decided exactly what she’s going to be doing in these two workout sessions to make sure they work with her busy schedule.
Karen’s chosen to do one class at the gym – where she’s already a member. I suggested a class because then it’s very clear what she’s doing and when, therefore there’s less opportunity for indecision given it’s happening every week on the same day at the same time. With any luck, she’ll also get to know people in the class which will further help with motivation and accountability.
The second workout we’ve settled on is an online workout that Karen can do from home, which makes it easy to fit in with her schedule. I’ve suggested a 30-minute workout that aligns with her fitness goals. I chose a shorter workout, so it’s less intimidating and time-consuming – therefore easier to contemplate doing. We also got clear on exactly when she’s going to do that workout session (straight after work on Monday, which is her WFH day) and I’ve made sure Karen is adding both workouts to her online schedule.
I’ve asked her to test this routine for 2-3 weeks and to approach it as an experiment to see if it works, i.e. can she keep it up and does she generally enjoy and feel the benefits of the workouts? If not, then we can tweak the variables – the timing of the sessions, the location, the duration, the type of exercise, etc., and adjust anything that isn’t working until we get it right.
I suggest, once it’s working well, Karen can continue with this routine for about 3 months and if it’s still going well and she’s able to keep it up most of the time, then we can look at increasing the number of sessions to 3 or 4 times per week, to achieve her end goal.
What can we learn from this?
In addition to using all of the strategies mentioned in last week’s post – being realistic, starting small, SMART goals – I’ve also incorporated some other tactics to help Karen start and stick to her new routine:
Accountability
Accountability is a powerful tool to help establish new habits. By incorporating some form of external accountability, you reduce reliance on sheer willpower. This could be through committing to classes, challenges, or hiring a professional coach to work with 121. Alternatively, partnering with an “accountability buddy” or joining a group adds an extra layer of responsibility to show up. Pre-paying for a service or activity also enhances accountability, as you’re less likely to bail out once you’ve invested financially.
Schedule it in
Set a clear schedule for your new habit: know what you’re doing, when, and for how long. I strongly advise incorporating these plans into your online calendar or diary, whenever possible. This not only increases the likelihood of following through because you’re making sure the habit fits into your daily routine, but also adding the habits to your schedule reinforces your intention to take action.
Test it out
Approach starting a new habit as an experiment. So many people start a new habit but then give up if they hit challenges, assuming they can’t do it or it doesn’t work for them. When a child is learning to walk, they don’t give up because they fall over once. A child keeps getting back up and tries again or tries a different way until they are able to walk. When I’m helping my clients create new habits, we usually have to make lots of tweaks along the way until we get it right.
If you’ve struggled to start a new habit, I hope you now understand why. It’s a common challenge, and helping clients through realistic habit formation is a big part of what I do. If you feel you would like some personalised support and accountability, reach out. Just email info@katehorwood.com to schedule a call, and we’ll discuss how I can help you achieve your goals.
Kate x
