"Continuity is power" is true But...


To face the troublesome exercise

Exercise is good not only for your body, but also for your mental health. It seems as though we are hearing such words more and more often with the Corona Disaster. For example, studies have shown that exercise is as useful in treating depression as psychotherapy and antidepressants, and even research has shown that simply replacing 30 minutes of social networking time with exercise time can improve mental health. However, even if we know in our heads that exercise is important, it is probably human nature to have a hard time putting it into practice. A survey of adult men in the U.S. found that only 3.2% of them reached the recommended amount of exercise (150 minutes) per week.

Although 97% of people view inactivity as a health risk, few have developed an exercise routine. This data shows how difficult it is to start and continue exercising. However, it is also true that exercise is essential for mental and physical health. So, how can we learn to exercise without the “hassle”? The following opinion will discuss this issue.

How Painful Should Your Workout Be? (New York Times)


Approaches to Behavior Change

I don’t hate exercise. In fact, I consider myself a fan of it. However, it is also true that I have not exercised continuously in the seven years since I retired from high school club activities. What exactly are the most effective means of continuing to exercise? According to research, there are two mechanisms that bring about changes in behavior: self-regulation and social support.

Self-regulation is the degree to which one can control one’s own behavior and emotions in order to achieve goals. Self-regulation is the degree to which one can control one’s own behavior and emotions to achieve one’s goals: the short-term benefit of “relaxing by watching TV,” versus the long-term benefit of “running for future health.” Of course, even from the perspective of behavioral economics, people tend to prioritize short-term gains. This is why external measures are important. For example, the Apple Watch’s “Activity” feature notifies the user several times a day of the percentage of the set exercise goal achieved. Such a reminder function will lead to better decision-making, he said.

Another example is social support, which is the influence of family, partners, and friends on one’s exercise habits. One study of married couples found that when one participated in a weight loss program, the other lost a significant amount of weight as well. This is true not only for exercise habits, but also for diet and lifestyle. There is nothing better than having a strong will of one’s own, but the important thing is the goal of “getting healthy through continuous exercise. As a means to achieve this goal, it may be a good idea to rely on functions and the environment around you.

Adopting healthy habits: What do we know about the science of behavior change? (National Institute on Aging)

Get over the "hassle".

University lectures and screen-facing internships. I love to exercise my brain, but at the same time I felt threatened by my sedentary lifestyle. Gym subscriptions, dance studio lessons… I didn’t have three months to keep visiting the workouts I had signed up for, and I couldn’t afford to keep going. I’m sure many of you can relate to the experience of having the motivation to exercise but not being able to get heavy when the time comes.

A study by Dr. Pewterman, an associate professor in the Department of Exercise Science at UBC, found that exercise at home during a pandemic can significantly reduce levels of depression. Dr. Pewterman states, “When people think about exercise, they tend to think they have to go to the gym and do an intense workout.

To overcome the “hassle” that comes from within us, I want to delve into ways to lower the psychological hurdles to exercise. The key, he says, is to minimize goal setting. Go online today and find an app that works for you,” says Dr. Liu Ambro, a professor in the university’s Department of Physical Therapy, “and then tomorrow you can pick an app and try an exercise. For example, the workout app “Down Dog” allows users to choose the number of minutes to work out, adjust the intensity of the exercises, and choose the length of each exercise (e.g., 30 seconds).

Digital fitness, whose user penetration in the U.S. is expected to reach 45.44% in 2022, has been touted as a way to keep people motivated to work out. When considering a workout, the ideal body image or perfect routine inevitably comes first. Rather than setting high expectations in this way, the key to habituation is how to make the goal smaller and incorporate it into the daily routine.

 How to get motivated to start exercising at home (University of British Columbia)

Related Articles

Mental Workouts

When you are feeling anxious or stressed, there is a self-care emotional workout called an “emotional workout. It is not an actual workout or exercise, but rather a “mental workout” in which one habitually sets aside time to face one’s mind. In the article, the founder of Coa, a gym for mental heath, explains that just as working out can prevent high blood pressure and heart disease, emotional fitness can improve your adaptability to stress management.

4 Emotional exercises to help you feel empowered and promote resilience(The Washington Post)

Make it a habit today.

You start a 10-minute workout in the morning, but it seems to become a three-day habit. It’s time to go back to basics to see how you can develop the ability to keep going. Setting a time and a reminder, lowering some of the hurdles, having fun, getting out of the house and doing it anyway, and so on. This article provides 10 items for continuity. If you want to continue in the fall of exercise, not just for three days, this is a great place to start.

How to Make Exercise a Daily Habit (zen habits)

How hard is the hardiness setting?

Continuation is power. If you don’t continue training, you can’t expect good results. The ironclad rule of continuity in anything is not to raise the bar too high from the start. If you want to start training tomorrow, how “hard” is just right? According to exercise psychology, the two keys are “how much fun you have” and “understanding of your own hardship.

How painful should your workout be? (The NewYork Times)