Four reasons people give up on their exercise programme and how to keep on track

I see it a lot, too often for my liking... where people come and go with their exercise/health kick commitment. The yoyo effect is not good!

And if there is one key secret to success, it would be consistency.

So what stops people from adhering to a regular routine of exercise? I think it boils down to one or more of these four key factors. 

1. Results don't come quick enough

It's unusual to meet somebody who says "I appreciate that this is going to take some time and therefore I'm committed to the long run." Usually, people want results yesterday.

However, when it comes to making changes, your body, mind and all the wonderful physiology inside have a timeline.

Whatever health aspect you want to change be it weight loss, strength gains, breaking an unhealthy habit, a dietary shift, managing stress, reducing pain, improving posture or simply feeling more day to day energy, I believe it's best done slowly.

This way, your body and mind can adapt to the changes without negative consequences (e.g. withdrawal/detoxification symptoms, cravings, stress, muscle aches, etc). 

If you expect too much, too soon then you set yourself up for failure. Right from the onset, that initial decision that you are going to embark on something new, please take a moment to set realistic and manageable goals. 

Small successes are important, yet easily missed if we look too far ahead. So don't be too hard on yourself if you're six weeks in and don't notice much in the way of results.

Write out your goals, commit to at least three months, consider the other three points below and then decide how you are doing. You might need to adapt your strategy but do keep on track.

2. Exercise hurts too much.

Only if you over do it!

Success with exercise lies in getting the right FIT. You may have heard this acronym. The F is for Frequency... how many times per week you exercise depends on how well you recover and on the Intensity (the I). The T is for Type and this is about what you are dong, e.g. gentle yoga, heavy strength training, HIIT (intervals), postural exercises etc.

It can take a few weeks to find your sweet spot, but you'll soon get the right balance. Number one of my four concepts of movement (for previous blog click here) is to: Honour You Body

Listening to your body in the moment of any exercise will not only improve your safety and efficiency but also guide you to the right intensity. Awareness/sensing is your ultimate guide.

So, how often and intense you exercise is governed by the reaction of your body. Also, this is not a linear phenomenon but dependent on sleep, stress, food, metabolism, medication, hydration and exercise experience.

The philosophy of just keep listening can not be stressed enough.

Although there maybe some adjustment early on, generally exercise shouldn't hurt. And it's certainly not a requirement to get fit and strong. 

Once again, build up gradually, stick with it and enjoy noticing gradual change.

3. I could never find the time

It seems we have less and less time these days. Once we've finished our work, made dinner and tidied up, all that's left is to make some tea and read a book! 

You then over do it by running/cycling way too far at the weekend. 

Small chunk is best. I have never exercised less in my whole life yet have the results I want and am simply in maintenance mode. This is largely due to me... 'seeing the bigger picture (point four below). 

20 to 30 minute bouts of intervals or strength training give as much metabolic and health boosting results as a 2 hour steady state run.

And in the same short time frame, you can get very rewarding results with the subtle side of exercise e.g. flexibility, postural movements and yogic stretches.

So, please don't think you have to spend 4 or 5 days week with an hour or more hard slog.

It's simply not necessary, can be pro-inflammatory and may cause you to over eat carbohydrates. 

To get into great shape, two or three dynamic sessions per week of under 30 minutes will be enough. However, you also need to consider a balanced lifestyle (see point four next).

4. Not seeing the bigger picture of health

I believe there is a hierarchy of three things that we need to consider in order to achieve desired health and fitness results.

1. Set your mind
2. Organise your diet
3. Get your a#&@ moving!

Let's take one common fitness goal...

to tone up which is basically a mix of fat loss and muscle gain. Exercise is just the tip of the iceberg.

Ok, it's fun (or should be), somewhat relaxing, reduces stress, improves mood, builds bones, improves posture, raises energy, etc, etc... the list of exercise benefits is endless.

However, you are fighting a losing battle if you don't consider your thought process and the fuel that is going in.

Let's take the mind. You simply must get on your own side and ask others around you to help too. If anybody gets in your way or makes negative comments, then they're not your friend so drop them (at least until you look and feel amazing)!

So do think positive about what you want to achieve, be ok with where you are and stay on track. Your results are already heading your way... let them in.

Another point about the mind. To boost your chances of success, find ways to manage stress. E.g. taking up a hobby, listening to music, meditation, a mindfulness course, gentle yoga, poetry, verbalising your thoughts to a friend, etc. 

Then of course there is your diet. It's not rocket science. Here's a five part crash course:

1. Finish eating/drinking a minimum of two hours before bed.
2. Wait at least two hours before eating anything the next morning.
3. Eat a variety of natural, whole foods.
4. Drink a good amount of water.
5. Avoid all processed/packaged foods.

So, can we consider the bigger picture of lifestyle interventions and not just think exercise is the key to success?

Conclusion

As part of our natural physiology, your body is continuously replacing and repairing itself and I believe it wants to be healthy. Let this happen and strive for...

a clean diet, an active body, a focused mind.

I believe there is an inner drive for us all to thrive. It's just that life has got in the way and we have forgotten the fundamentals. Please don't give up on your body, give it a second chance, a third chance, a forth but this time stick with it.

Reclaim your health, your posture, your physique and your presence.

Any questions or comments about this blog are welcome below and all these topics are dealt with within the Dojiva membership site. Details for how to start a free 10 day trial are on this page.  

Many thanks for taking the time to read this, please forward it friends you think would benefit.

Take care

Danny