Ask anyone who has ever used exercise to make a drastic change to their life and they will likely tell you that consistency is key to long-term success. Yes, we all know that behaviours like regular physical activity and proper nutrition are an essential, but with a busy life and a lot of distractions it can be easier said than done.
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When it comes to exercise it’s important to focus on the positive aspects of as this can make it a more pleasurable experience by increasing levels of the neurotransmitters dopamine and serotonin. By enjoying the experience , you will want to exercise more, in turn makes you feel better which then leads to a long-term behaviour chance and a healthier life.
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So how to start? Use the following steps to help shift your focus so that you approach exercise as a means to a healthier life rather than a chore.
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- Treat yourself. Why not treat yourself to a small reward after completing a workout, hitting one of your fitness goals, or by completing all of the workouts you scheduled. Not this doesn’t mean order a takeaway and putting those calories back on! Why not get some new gym gear or a piece of equipment,enjoy a treatment at a spa or invest in new headphones for your workouts. Whatever you choose, treating yourself to a small reward activates the pleasure part of your brain, which helps to establish a positive outlook toward the role that exercise plays in your life.
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- Schedule your workouts. If you take the time to plan your workout schedule and include time for exercise, it is more likely to become a regular habit. Take a few minutes one day a week to plan when and where you will exercise and pop into a schedule on your phone. Even if it’s just 20 minutes.
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- Set a learning goal. Did you know there are actually two primary types of goals. outcome and learning. Outcome goals are those that focus on the end result, such as completing a cross fit circuit. But learning goals, focus on the process or steps required to achieve an outcome, such as learning how to exercise with weights. Focusing on that process of learning helps release more dopamine and makes you enjoy working out more.
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- Take photographs Many people often skip this step and think they have not made any progress, but by taking photos and measurements every week, you have the evidence that what you are doing is making a difference whether big or small change is change.
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- Find a workout buddy. Taking the steps change your behaviour alone can be tough, so having a friend along with you for the journey could help make the process a little easier. Getting a friend to be a workout partner can give you someone to exercise with, which then helps the time pass more quickly in the gym. It also makes you and your partner accountable to each other, you’re definitely less likely to skip your workout if you know someone is counting on you.
By taking these steps , you will start to focus more on the positive aspects of working out which makes it easier to be consistent. It’s only when exercise becomes a regular habit that you will experience long lasting results.