Daylight savings is here for the east and south coast, and as we creep towards winter, the days continue to get shorter and the temperature slowly drops. With the dark and cold comes exercise reluctance (yes, that’s a term we’re coining).
The problem is, we’re all aware of the endless benefits that a routine workout brings, from lowering depression, anxiety and stress, to preventing diseases like diabetes, some cancers and heart disease.
But, it’s not all doom and gloom. Because a bunch of clever souls at the University of Sydney have developed a few simple tips and tricks to help keep us motivated this autumn and winter (and maybe all year round in some cases?).
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How to stay motivated in the colder months?
Plan for (realistic) success
When planning out your exercise, it’s important to be realistic about potential barriers, and think of solutions to overcome them. For example, if your chosen workout costs quite a bit, and money is tight, try to find something that’s free such as walking or running. (And we’ve got a bunch of free at-home workouts, too).
If you also find time is an issue, try scheduling it in before work or when your kids wake, and leave your workout clothes out the night before as a bit of a nod the next morning when you wake, bleary eyed.
If you’re living with a chronic disability or health condition, consider seeking out the support of a physiotherapist or exercise physiologist. Start slow and gradually increase your activity to see results over time.
Tracking is key
With more than 90% of Australians in possession of a smartphone, and two in ten of us owning a fitness tracker, there are a lot of numbers and data at our disposal these days, so let’s use it to our advantage. They keep us accountable, and motivate us to beat our numbers.
“A 2021 systematic review suggests fitness trackers and smartphone apps can assist people to increase their step count by up to 2,000 steps per day. Our research demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen,” said Anne Tiedemann, professor of physical activity and health at University of Sydney.
SMART goals
The study conducted by the University of Sydney found that goals can provide us with a “sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound.”
- Specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event.
- Measurable goals can be tracked, so you can easily tell whether you have ticked them off.
- Achievable goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres.
- Relevant goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it.
- Time-bound goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic.
- An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month.
Buddy up
Nothing keeps you quite as accountable as having a mate to apologise to if you don’t make it. And on a positive note, nothing is quite as enjoyable as luxuriating in those endorphins with a fellow sweaty soul. In fact, studies have shown that working out with friends can be more motivating and enjoyable, too.
Find a coach
If budget allows, investing in a health coach could be a great option. These trained professionals work one-on-one in person and via telehealth to really set out a plan, motivate you to make healthier choices, and help keep you accountable.
“Our recent research suggests health coaching can improve physical activity in older people and those with chronic pain. In New South Wales, Victoria and Queensland, these sessions are government-subsidised or free,” said Cathie Sherrington, professor at institute of musculoskeletal health, University of Sydney.
Pop a carrot at the end of the stick
You know what we mean there? The ol’ carrot dangled at the end of the stick as a treat to keep you running.
Well, if you wanted to meet your fitness targets but can’t quite get up the, well, get-up-and-go, why not promise yourself that if you do one month’s consistent exercise – which could be as simple as walking – then you can commit to that other thing you’d probably like to do more. Go to the movies, book that overnight stay, pamper yourself at the salon, go and see that talk. Then, once you’ve completed that exercise goal AND you have the treat instore, you’ll find you’re proud of yourself regardless, and likely to continue on to month two (and beyond). You’ll be laughing all the way to the health bank.
