One of the best ways to help yourself is EXERCISE. Research shows that people who exercise have fewer symtoms of anxiety and depression, less anger, a more postive attitude, and stronger social connections. In fact, exercise increases serotonin production (a neurotransmitter associated with anxiety and depression) in a manner similar to the action of antidepressant medications.
Motivating for EXERCISE can be a challenge. Any changes in a daily routine can be stressful. In fact, research shows that oftentimes when we try to make big changes, our "effort muscle" gets tired. The best way to increase your chance of success is to break down your goal into small steps, only commiting to one small step at a time.
7 Day Exercise Launch
| Day 1 |
Get up, find a piece of paper and write the title, "Day One: Getting Fit." Write an answer to the following two questions. 1. What is the most important reason for starting or increasing the ammount of exercise you get? 2. How will you life be different in 6 months if you are successful in changing? (be specific!) For a more detailed Personal Change Plan CLICK HERE. |
| Day 2 |
Do some internet research, making a list of potential exercise activities that you would enjoy. CLICK HERE for information about execising at ETSU. |
| Day 3 |
Fill out a block schedule of your typical week, writing in the best days/times/locations for you to exercise. |
| Day 4 |
Make a list of any equipment, gear, clothes or training you need. CLICK HERE for information about renting outdoor equipment at ETSU. CLICK HERE for other sports equipment you can borrow for free. |
| Day 5 |
Make arrangements to purchase, borrow or rent the stuff you need. Consider any training you might also need. CLICK HERE for information about FREE personal training at ETSU. |
| Day 6 | Try on your exercise clothes and/or any gear that you have assembled. Notice how it feels to be ready for exercise. |
| Day 7 | Put on your exercise clothes and/or gather your gear and walk/bike/ride over to the location of your exercise activity. Don't worry, you DO NOT HAVE TO DO ANYTHING MORE TODAY if you don't want to. Just sit in the parking lot or lobby and notice how you feel about getting this far. Many people will decide to go ahead and get started with exercise. Make sure you set a small goal for yourself, for example: walk/ride/run for 5 minutes; stretch on the floor; observe a class. If you want to do more, great. If not, congratulate yourself for getting started. |
Maintaining motivation for exercise over time is often difficult. Research shows that if you can set measurable goals for yourself and track your progress, you will be more likely to stay motivated. If you are execising to improve your mood or decrease anxiety, keep a log of how you feel (1-10) after you exercise. Other measures that are helpful are: body measurements, time spent exercising, distance covered, new skills attained, ammount of weight lifted, etc...
Establishing the following exercise habits is also helpful:
- exercise at the same day every day
- schedule exercise on your calendar as an appointment
- take an "after-exercise" photo of yourself and post
- keep reminders of exercise (gym bag, shoes, bike helmet, etc...) where you will see them
- wear exercise clothes that make you feel good
- never wear your exercise clothes when you are not exercising
- choose a place to store your exercise equipment and gear that is easy to access
Relapsing on your change plan is normal. It is not a character flaw to fall back into old habits. Relapse is an opportunity to remind yourself of your orignal motivation and re-evaluate your plan. Make sure you have chosen an activity you enjoy. If not, try something else. In addition, make sure that your original plan is still realistic. Do you need to change the time, location or ammount of exercise? Finally, consider adding a support team to your plan. Who can help you be accountible.