Do you want to get fighting fit but are not sure where to start? Why not sign up for a challenge? Competition is a fantastic motivator, even if you are only in competition with yourself.
There is nothing like a challenge to get you going. Sometimes this is all the push you need to get over any initial resistance.
If you need to overcome a lack of motivation or a good old fashioned dislike for exercise, we have mapped out some simple steps you can take to turn the show around!
Are you ready?
Here’s what you need to do
- Commit to doing some form of exercise for just 10 minutes a day for six weeks.
- Tell someone about it. This way, you are accountable.
- Try to be mindful during the activity. Focus on enjoyment and gratitude.
- Keep a simple log each day of what you did, for how long and how you felt.
- At the end of each week, write a 5-10-sentence journal entry about how the week went, reviewing your successes and failures. If you feel so inclined, you can share it with someone.
- Each week increase your daily exercise by two minutes.
You can do it!
Tips for a Successful Challenge
- Start slow. If you are too ambitious from the get-go, you will risk burning out. You will have better success if you leave something in the tank and build on your fitness slowly.
- Create a simple programme and set reminders – both digital and physical. Writing your plan down will help to strengthen your commitment.
- Think of each exercise session as a reward. Your good health and physical wellbeing enable you to exercise. For some, this is not the case!
- Make it fun. Your chosen exercise can be a sport you love, or a walk or a run with someone you enjoy spending time with. You could also sign up for a social fitness app and join an online challenge for something a little different.
- Run a weekly challenge review and make adjustments where needed. Obstacles will present themselves as you travel the fitness path. If you take the time to reflect on what felt good, what went wrong, and what you could have done better, you will maintain a sustainable pace and be more likely to complete the challenge successfully.
- Create a recurring calendar reminder to do your weekly review.
- Miss a day? No big deal. Life gets in the way, but this doesn’t mean you have to throw in the towel. Be the kind of person who gets back on track no matter what.
Exercise is a cure-all tonic that can enhance your life for the better. Stick to your challenge, and it won’t be long before you notice the all-encompassing benefits of maintaining a good level of fitness. Heck, you might even feel so good that you become a fitness fanatic!
Good luck. You got this!