Habit as defined by the online dictionary as . A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition. b. An established disposition of the mind or character. 2.
Habits have often had a negative connotation like smoking, picking one's nose, sucking your thumb, drinking in excess, drug abuse etc., but a habit like working out can be good and is attainable.
Now that triathlon season is over it is easy to get out of my good "habits" of practicing swimming, biking, and running. The holidays are among us and exercise for some of us is the first thing to not make a habit, but this blog will help get those good habits back in working order.
Race to stay in shape and form a habit. How does this work? Even though triathlon season is over I can still find many running races throughout the year to keep my focus on at least one of the three sports that I participate in. Sign up for a 5k, 10k, half-marathon or even marathon. I am lucky enough to live in a state where there are lots of races throughout the year, but even in other parts of the country there are races in the months of November through April. Many states offer runs during the Thanksgiving holiday and even on New Years Eve. In Cary, NC there was an 8k Turkey Trot sponsored by Inside Out Sports on Thanksgiving Day. I ran it this year and have done others in the past. This race kept me focused on my running and in the "habit" of continuing to run because I knew that in order to run the 5 miles I'd have to continue training. Also there is a cost incurred to run in these races, and I find when there is money involved I look at it as an investment. Try to find a running race for each month. One in Nov, Dec, Jan, Feb etc. especially if they are smaller runs like 5 to 10 kilometers. This will help keep your training runs going, and help you stick to your habit.
Create a schedule. A habit is something that you do daily so write out a workout schedule and incorporate it into your daily routine. You take a shower each day, eat each day, go to work, each day, so add some form of exercise to your day. Sounds easy, but I realize it is not that easy to create healthy habits. At first I would recommend that you don't think about the items on your schedule, but rather just "do" the items on your list and check them off. Some studies show that 21 days is the magic number to create a habit, but realistically I think it may take longer or shorter depending on the person.
Habits are more fun when done with a friend. Think about it. You go out to dinner with other people, you go out for a drink with others, maybe you shop with others, so why not get a workout partner to help you form a healthy habit? Working out with a friend or a group will hold you accountable because the other person or persons is waiting for you to show up to do the activity. I run a Masters Swim group at Lifetime Fitness in Cary and some of my students are intstuctors themselves. These instructors admit that even for them it is hard to self-motivate sometimes and they work harder when they are in a group setting. The same is true for myself. I work out much harder if I am with another person doing the same activity.
Distract yourself out of a bad habit and create a new good habit. My mom was a smoker for years. She decided to quit one day. When I asked her how she did it she said,"When I wanted a cigarette I distracted myself by doing something else." Find yourself logging into Facebook the same time everyday? Why not go outside and take a quick walk or run during that time? An average person can run a mile in ten minutes or walk a mile in thirteen minutes. Distract yourself with a good habit.
Be realistic when creating a good habit. Don't pick early morning to start your workout program if you hate getting up at 5 am. Chances are you won't create a "habit" that way. Do try to incorporate your new habit in small increments with realistic expectations. Don't beat yourself up if you've written on your schedule that you'll exercise every day for 30 minutes and the reality is that you've exercised for 4 days in twenty minute increments. The next week try to maintain what you've done the week before and keep adding to it. I tell some of the people in my swim class to add a minute or two each class if they can't complete the hour. The same holds true for any exercise program-add a minute or two each session and soon you'll increase longevity without even realizing it.
Tri-on and Happy Holidays!
Kelly
