Top 5 Ways To Create A Positive Wellness Habit
Hey Team!
The most common question I get is… where do I begin with my fitness program?
Let's take the example from the 5 Risk Factors Of Metabolic Syndrome blog.
Larry is in his 60's and has diabetes, high blood pressure, high cholesterol, and precursors to fatty liver disease. Larry wants to start a health and wellness program but needs help knowing what to do. He is wondering… where to start? Do I work on my nutrition? Do I start walking? Or do I start strength training? It seems there are too many options, and Larry is confused. What happens when we get confused… we tend to do nothing. The most significant step in deciding where to start is creating the habit. What kind of habit? The habit of consistency and developing a compound effect. What is the compound effect? Each day if we make a small change in a positive direction, we will, in time, create a significant change in a big way. These small, consistent changes produce a significant difference with time. Using the compound effect in your life… the radical shift in time is immense! So now let's talk about how to make the habit.
TOP 5 WAYS TO CREATE A POSITIVE WELLNESS HABIT
1. Start with Fitness: Nutrition, Aerobic fitness, or Strength Training? Whatever you choose… start with something active. Save nutrition for last. It would be best if you had positive momentum to get started. If you start adding too many variables... you will fail. That is a proven outcome. Too much is not sustainable. We are only looking to create consistent and sustainable life habits. Starting with something active such as a walking or strength training program, creates positive momentum through consistency. Plus, you will always get the post-workout endorphin boost. The Natural mood enhancer!
2. Touch the wall: Our training facility has a handprint on the back wall. Part of making a change is creating a pattern of behavior. Our initial goal is to create this habit. Therefore the first goal to start consistency in our training programs is to come in and touch the handprint on the back wall. Why? Well… half of the issue in finding success for people is simply getting to the gym and designating the time. If we remove the pressure of having to "complete a workout"…and only touch the wall… we are creating the habit.
3. Same-day…Same time: The third step is to create consistency so your body knows what to expect. If we work out on the same days and at the same time, our bodies will develop the urge to go. You will feel like you are missing something. This is the new habit kicking in! Pick your days… pick your time and stick to it!
4. Use the mornings: If you rise before the world… you never get interrupted. Plus, you can check the box completed in your workout section of the day's to-do list. Also, you are the most rested. Mornings allow you to stay consistent and not choose between different activities. It comes first in the day, so it always gets done.
5. Get new workout clothes: Hey, do you need a reason to shop? Probably not! But this is backed by science! Getting new workout clothes makes you feel good when you put them on and is the first step in getting you out the door and touching the wall. There is something to the saying, "look good, feel good!"
Ok Team! Here are five action-packed tips to get you started. These help you progress slowly and develop the essential habit to sustain long-term success. You will need these to meet your long-term goals. Thanks for reading today, and feel free to email or call if you want to learn more about starting a fitness program.
• The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
