It is easy to fall out of an exercise routine but difficult to get back into good habits, according to sports medicine experts. A recent study found that half of Americans abandon exercise programmes six months after starting, and more than three-quarters of US adults are not getting the exercise they need to stay healthy, as reported by the Centers for Disease Control and Prevention.
Having the right mindset is critical. Athletic trainer Jason Cruickshank told the Cleveland Clinic: “Looking forward is more productive than looking back.” Dr Jameca Woody Falconer, a licensed clinical psychologist, advised changing negative self-talk, such as replacing “I’m not fit enough” with “I showed up for this workout and I’m stronger for it.”
Enjoying the activity is also important. German researchers found that people are more likely to stick to an exercise programme if they think it is fun. Adding a social component can help, as can starting slowly and gradually rebuilding. Peloton instructor Ash Pryor explained: “Making too drastic of changes can lead to unrealistic expectations and contribute to being unmotivated and abandoning your goals.”
Using a fitness tracker can help visualise progress, and recognising accomplishments – even short-term goals – boosts confidence. Harvard Medical School advises rewarding yourself meaningfully, but avoiding rewards that conflict with your goals, such as ice cream when trying to lose weight. Finally, listen to your body and avoid injury by not jumping back in at your previous level too quickly, Cruickshank warned.
