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3 steps to make exercise a habit you can stick to
Earlier this year, did you resolve to finally commit to a regular exercise routine — only to call it quits already?
Don’t be hard on yourself…
The truth is, almost half of us give up on our resolutions by the end of January.
Luckily, with a little help from researchers from the University of Bath — and the secret to stamina, performance and endurance — you can change your exercise habits for good…
2-step combo for motivation and success
Physical activity and mindfulness practices have well-established psychological benefits. But according to the research, both can help you be more successful at feeling happier and getting fitter — when combined.
Why? There are a couple of reasons…
When combining exercise and mindfulness, you’re harnessing tools that help:
- Motivate you to start an exercise habit in the first place;
- Make it easier to overcome minor pain and discomfort and get past feelings of failure when exercise gets too hard.
As lead researcher, Masha Remskar explains, “Mindfulness is an approach that can help us ‘train up’ the psychological strengths we need to exercise and be more in tune with our bodies, as well as make exercising more interesting and help us recognize its benefits.
“This may be because becoming more mindful prompts us to think differently about our lifestyle, makes us more accepting and less judgmental of our own shortcomings, which can help to build healthy habits.”
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How to make it happen
If you want to add the power of technology to your mindfulness practice, a company called Medito offers a free app that’s available for both iOS and Android devices. It comes loaded with breathing exercises and walking meditations. And it has a user interface that is simple and easy to navigate.
If technology isn’t your thing, no worries…
Just put mindfulness techniques like these to work in the moment, like when you’re feeling the burn of a workout and feel like giving up:
- Observe your thoughts. Being mindful can help you acknowledge that your feelings are normal, which can make it easier to keep negative thoughts from taking over.
- Focus intently on the task at hand, like finishing this one set of dumbbell raises or 5 more minutes on the treadmill.
- Breathe deeply. This puts your focus on breathing and off of feelings of discomfort.
- Be mindful of your movements.
- Stay in the present. This can keep your thoughts from racing forward to failure or thoughts of giving up altogether because things in the moment seem hard.
Now, there’s a third step I have to recommend, that can make it even easier to keep going when you hit the wall…
Safely boost your stamina, performance and endurance
Once you’ve combined mindfulness with exercise to boost your commitment, it’s ok to reach for a little help in the stamina department, as long as it’s safe and natural…
For this, I recommend a supplement that contains the amino acid Dimethylglycine or DMG.
Studies have shown that athletes with high levels of DMG were able to perform longer without significant fatigue or muscle loss and had less lactic acid buildup after exercise. This means a lower probability of sore muscles stopping you from exercising tomorrow or the next day.
That’s because DMG supports healthy oxygen levels in your body and optimizes oxygen utilization by all of your cells, organs and tissues. These optimized oxygen levels support your heart, brain, and lungs and help your entire body feel invigorated.
Now DMG isn’t a steroid, a stimulant or something that has negative effects. As a health researcher, that’s important to me. In fact, it has health benefits you can read about here. But if you choose a DMG supplement, see what other ingredients it may contain.
If it’s been a while since you’ve exercised regularly or if you’re being treated for a condition, get the ok from your physician before getting too physical. Walking is a great way to ease back into a routine that works for you.
Everyone needs a little motivation and get-up-and-go just to get started. Then, if we can get up and do it again the next day with a little help — before we know it we’ve formed a habit. That’s the ticket.
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Sources:
Combine mindfulness with exercise for mental health boost in 2024 – ScienceDaily
By Virginia Tims-Lawson
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