Tips for Maintaining Lifelong Fitness: 5 Strategies to Stay Active despite Life's Obstacles

 

 

When it comes to physical fitness, the focus is often on how to initially 'get' fit. However, the real challenge lies in maintaining it," explains Falko Sniehotta, a professor specializing in behavioral medicine and health psychology at Newcastle University. According to the official UK guidelines, adults are recommended to engage in strength exercises, along with 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Unfortunately, a significant portion of the population falls short of these targets. The Health Survey for England in 2016 revealed that 34% of men and 42% of women failed to meet aerobic exercise goals, and even more, 69% and 77% respectively, did not engage in sufficient strengthening activities. A recent report from the World Health Organization highlighted that people in the UK were among the least active globally, with 32% of men and 40% of women reporting inactivity. Additionally, obesity is contributing to the prevalence of chronic diseases, as indicated by Public Health England's analysis, which reveals that women in the UK are experiencing shorter lifespans compared to most EU countries.

While many acknowledge the need for more physical activity, the question arises of how to maintain motivation when faced with obstacles such as waning enthusiasm, unfavorable weather, or life's demands. To address this, here are 25 pieces of advice from experts and Guardian readers to help you stay on track:

1. Understand your reasons: Michelle Segar, the director of the University of Michigan's Sport, Health, and Activity Research and Policy Center, emphasizes that our initial motivations for exercise play a crucial role in sustaining it. Rather than relying on short-term incentives like guilt or shame, focusing on immediate positive outcomes such as stress reduction, increased energy, and social connections is more effective.

2. Start gradually: Personal trainer Matt Roberts cautions against the common New Year's resolutions approach of diving headfirst into multiple lifestyle changes. Instead, he recommends incorporating high-intensity interval training (HIIT) once or twice a week, complemented by slower activities like jogging, swimming, and brisk walking. Adequate rest days during the first month are also important.

3. Enjoyment isn't essential: Segar advises against forcing yourself to engage in activities you dislike. Consider activities you enjoyed as a child, but don't feel pressured to love exercise itself. Many individuals who stick with it do so because they feel better when they're active. Finding pleasure in the physical sensations, strength improvement, and the satisfaction of mastering a sport can help.

4. Practice self-compassion: Sniehotta highlights that individual motivation is just one aspect influencing physical activity. External factors like finances, parental responsibilities, and the environment can also hinder progress. Recognizing these barriers and seeking support can make it easier to maintain regular exercise. It's important not to attribute insufficient physical activity solely to a lack of motivation.

5. Don't rely solely on willpower: Segar advises against depending on willpower to sustain exercise habits. Instead, focus on the reasons behind your physical activity and the immediate benefits you derive from it. Consider how you feel during and after moving your body, and let those positive experiences drive your motivation.

By implementing these strategies, you can overcome common hurdles and find long-term success in staying physically active."