What We Know versus What We Do

Let’s face it, we all want to exercise and get healthy. We know it’s important for our mental and physical health. We want to go to the gym or hop on that dusty treadmill that’s still sitting there in the corner.  But we don’t!  We ignore it and think we’ll get to it later.

So why don’t we just get out there and do it? What is stopping us from exercising when we know darn well that it’s important and good for us? What stops us?

Let’s start with my list of excuses:

• time
• motivation
• lack of equipment
• energy
• too hot
• too cold
• my knees hurt

I have got to admit, for me it can be just one of those items on the list or all of them at once.  Back before the pandemic and working from home, when the day was done and I got in my car for the hour commute home – the last thing I wanted to do was stop at the gym.  Yes I knew that afterwards I’d feel good, but in reality my couch and Netflix was calling.  I used the time excuse for the morning too.  How could I drive to the gym, work out, shower, and then commute into work? I just didn’t have the time.

Then the pandemic hit and I suddenly had time.  Well guess what?  I didn’t use it.  For the first four weeks I was stressed, didn’t exercise and gained 15 pounds. Yes the Covid15 is real.

 Finally, I realized ( the reality moment happened when I stepped on the scale and said oh crap!) I  got to get it together and started a plan.

Operation let’s walk to exercise began. 

I had my why and it motivated me:  I refuse to gain back the weight I fought so hard to lose!

Walking is one of the easiest and most cost effective ways to get fit, get healthy, and lose weight.  It doesn’t require any special equipment or expertise.  Though a good pair of shoes is a plus.  Once I decided to start with walking, I realized I had to make a plan and stick to it.

Step One:  Set a Goal and Find an Accountability Partner

My plan was to walk 2 miles every day for two weeks and then increase my pace and distance.  Then I realized I needed to make sure I actually did what I said I was going to do. So, I texted a friend and asked her to keep me accountable through weekly or if I need it, a daily check in via text.  Then I shared my brilliant plan.  And she said – slow your roll – you don’t want to injure yourself.  Start with a mile. 

Boy was she right!

It took me 23 minutes to walk a mile on that first day and believe you me, I was huffing and puffing by the end.

You may find yourself excited to start an exercise plan too, but its important to set goals that are doable and roll out your plan slowly.

Ask yourself what have I been doing?

If like me, your tush was on your couch on the computer working or watching tv – start slow.

If you are already exercising – what goal can you set to increase your cardio or strength training?

It’s important to be specific in your goals. 

How long will you walk?  How far?  How fast do you want to go?  Know it’s okay to start slow.  Maybe your thinking to yourself, hey girl,  I’m going to walk to the end of the block and back and if I survive that then the next day I am going to walk two blocks! The main idea is that you set your goal and do it.  Here are some example goals.

• For two weeks I will walk a mile every day.
• For two weeks I will walk a mile in 20 minutes.
• For two weeks I will walk for 30 minutes every other day.
• For two weeks I will walk for 15 minutes everyday and then on week three I will walk for 20 minutes everyday.

Once you’ve set your goal:  Ask yourself how will you measure and record your progress?

Step Two: Measure and Track your Progress

It’s important to measure and track your progress.  It helps you see, analyze and reflect on what you are doing and how you can grow.

I have a Samsung Active watch  (I know, I know, most of the world has an Apple watch!) that I use  to record and measure my pace and distance. You might have a Fitbit  or another fitness tracker or perhaps you are  old school (gasp – no tech!) then you can write down what you did in your planner or even on a piece of paper.  I once used post it notes for each day I exercised. I loved seeing my chain of healthy habits grow!  The key is to keep track of what you are doing and then celebrate your success.

For two weeks, I walked every morning before work for a mile and increased my time to a 17 minute pace.  Then I added on another mile during week three.   I was able to walk two miles every morning in a little over 35 minutes. Starting with week 5 I increased my distance and changed up my routine. Now  I walk 2 miles every weekday morning and a 5K on the weekend. I use my app to make sure I am meeting my goals and I can see where I slacked off.

 

Step Three:  Celebrate Your Success

Okay let’s be real, you are going to have days that you’re not going to make your goal.

That’s okay. Don’t dwell on that. 

Instead focus on celebrating the wins. 

Did you walk for 30 minutes for the last two weeks? GREAT!  How do you plan to celebrate that?  Will you treat yourself to  a pedicure for those tired feet?  Perhaps you’ll schedule a movie night with a friend to celebrate or give yourself the gift of time with your favorite mystery novel.

It doesn’t matter what you do, just that you do something that brings you joy to celebrate your progress.

Notice I said progress not perfection! 

Frankly celebrating for me can be something simple like sharing the good news on  FB or Insta.  I gotta admit,  I love to read those attagirls ~ they keep me going.  And if everyone knows I am increasing my walking to a weekly 5K – then I’m motivated to do it and post about my progress. That might not be your thing.  Just know that celebrations and recognition of our accomplishments either just by you or by others keeps us motivated.

This is a 5 part series leading up to our July Walk with Me Challenge. Check out our post on the Top 12 Reasons to Start Walking.

Walking with you in Grace,

~ Lori