ready, set, FAIL!

No discussion about exercise is complete without mention of failure.

As was said in the preceding post, designing and implementing an exercise program for the purpose of maintaining good health is a simple project. Actually sticking with it is fantastically difficult for most people. In the process, for many of the reasons discussed last time, many people fail. We are not just talking about apathetic, fickle or unmotivated people. These are smart, successful, otherwise empowered people, failing miserably at something that they know will make them healthier and happier. Why does this happen?

While the nuts and bolts of sticking to exercise present predictable day-to-day challenges (see below), the overriding problem with adhering to exercise plans (especially ones undertaken primarily for weight loss) is that we are led to believe that exercise programs are things that smart, successful people should be capable of designing and sticking to on their own, without outside input. Each time we predictably fail doing little different than the last time, we do what many otherwise successful, capable people do: we internalize the failure. Rather than branch out, utilize resources and consult experts, as we would in completing some other huge life goal, we expect that we should be able to master our own bodies. The more times we fail at this, the less likely we are to try again.

One reason why we don’t branch out and invoke these problem-solving skills is that we tend to think of exercise as a task (like grocery shopping, emptying the trash or paying bills), instead of respecting it for what it really is: a significant lifestyle change. Whereas tasks are a routine part of every day that require little thought or motivation, lifestyle changes are things that occur seldomly and require considerable planning and help. A good example of a deceptively difficult lifestyle change is cigarette smoking cessation. Overwhelming medical evidence ties cigarette smoking to diseases that limit the length and quality of life. Nevertheless, many smart, successful, otherwise empowered people (including our President) continue to smoke. Why? Because as any current or former smoker will tell you, quitting smoking is trench warfare. The average smoker attempts to quit 18 times before they succeed. Those who succeed often use a combination of pills, patches, gums, hypnosis, support groups, counselors, aversion therapy and any variety of alternative therapies, along with good old-fashioned willpower. Yes, there is a significant addictive element to cigarette smoking that makes it a physically challenging habit to drop. Still, few people would embark on a smoking cessation program without a well-thought plan that addresses the unique aspects of their habit. Every smoker’s relationship to cigarettes is different, which means each person’s successful quit plan will address very different components of the behavior change. Compare this to how exercise is viewed in our society. Too often, one-size-fits-all exercise plans are pushed on everyone irrespective of their readiness for change. Is it any surprise so many people fail?

For the purposes of the rest of this post, we’ll assume that you have made it beyond the initial challenges of starting an exercise program. You’re committed to including exercise in your life and are looking for ways of insuring the success of your plan. What kinds of things might cause you to fail, and how can you improve your chances of sticking with it?

The biggest complaint most people have about exercise is that it’s boring, especially when done indoors. While there’s no getting around the fact that exercise can be time-consuming and monotonous, there are a few things you can do to spice up your regimen, improve your ability to multi-task and perhaps give yourself goals that will help you stay inspired, motivated and on track. The key to fighting boredom is to incorporate lots of variability from the onset. Changing up what you do (type of exercise), where you do it (indoors, outdoors, near your home, as part of an active retreat or vacation), who you do it with (friends, family members, group exercise classes, team, alone) and how long you do it for will help keep things fresh and challenging. Doing other things while you exercise, such as listening to podcasts or reading magazines you might not otherwise read, can make the time go by much faster. If you’re a multi-tasker, or can’t always justify taking time away from work to exercise, consider subscribing to work-related podcasts so that you finish your exercise both fitter and smarter. Many professional organizations, scholarly journals and universities produce podcasts on a variety of topics, and popular radio and TV programs also offer downloadable podcasts and videos. The more you incorporate things you enjoy into your exercise, the less boring it will seem to you and the more you may look forward to it as a regular part of your day. Breaking up the monotony of indoor training with “special occasion” outings from time to time, such as hikes in new environments or biking excursions with your family or friends in new places, can also help in keeping things fresh and remind you of why you’re slogging through the indoor workouts. One of my favorite resources for safe outdoor recreation (running, cycling, skating) is the “find a trail” link on the Rails-to-Trails website (www.railstotrails.org). Around the country, communities are converting unused train tracks into multi-use pathways. Usually separated from car traffic and fairly flat, these trails offer a variety of uses, distances and environments. “Find a trail” will allow you to search for areas near you that meet your specific activity needs. Diversifying your exercise portfolio with a wide range of activities has other benefits besides fighting boredom. Like your brain, the rest of your body makes the most gains when it’s presented with new challenges. If you perform the same exercise day in and day out, eventually your body will adapt to it. By varying your activity type, intensity and duration, you can keep your body challenged and increase the likelihood that you will see and feel results.

Along with boredom, another very common reason why people quit exercise is because they don’t get the results they’re looking for, or can’t see any immediate or direct benefit from it. How many times have you heard someone say that they tried to exercise for some discrete period of time, did not lose weight and therefore concluded that exercise “doesn’t work” on them? Many people make the mistake of thinking that the benefits of exercise are purely cosmetic, and that if they can’t see changes in their bodies, then their program did not work. While it can be disheartening to put so much effort into something and not be able to see results, remember that there are many benefits that you may not see or may take years to establish. Using weight or even body size as your motivation to exercise could prevent you from seeing those other benefits later down the road. Some evidence suggests that people who are overweight but exercise regularly may be considerably healthier than people who do not exercise but maintain a normal body weight. There are other ways to alter your goals so that your results are more apparent. Just because you aren’t a competitive athlete does not mean you can’t stay motivated by training for an event. Entering a charity event, such as a walk-a-thon or fun run can provide an alternative motivation to exercise, such as contributing to a cause that is meaningful to you, plus many teams-in-training have social networks, group training and support that will help you stay motivated.

If you’re not sure what your goals should be, or have reached an impasse in your path towards the goals you have, spending a few hours with a personal trainer or coach can help jump-start your program. Trainers can provide an outsider’s perspective on what you are doing, and give tips on how to identify and achieve your specific goals. Many people think that working with a trainer is expensive and requires a long-term commitment, when in fact many trainers are more than happy to work with a client just a few times to help you get on track. Remember, a trainer or coach is someone you hire to help you meet your goals. Find someone who fits your needs, whether it’s a drill sergeant to scream over your shoulder every time you exercise, or just someone to draw up a plan and check in with you periodically. Trainers and coaches should be comfortable providing references if you ask. They are there to give help, not pass judgment. As with health clubs or sports groups, don’t be afraid to work with different people until you find someone whose personal style and expertise fit your needs.

With any exercise comes the possibility of injury. Many people get very excited in the beginning of their program, overdo it, and end up injured, or start their exercise program with chronic injury that then worsens. Two tips from above can help here as well: vary your activity so as not to overuse injured or sensitive parts of your body, and seek out a trainer or physical therapist early, for advice on what activities, stretches as equipment can help keep you injury-free. Altering your program or going light for a few months is preferable to giving up for the rest of your life. Beyond injuries, other factors outside of your control – sickness, job stress, family obligations – can also intercede. As with injuries, when this happens, give yourself a break. Even the best athletes in the world experience temporary setbacks. Realize that maintaining an exercise regimen is a life-long process, whereas this week’s work deadline, auto problems or your child’s school field trip are short-term barriers. The faster you accept your new baseline and move forward, the healthier you will be in the long run.

Even without assaults from boredom, injury and lack of support, behavioral changes are difficult to maintain. Your best likelihood for success comes when you are able to recruit a variety of support systems – human and logistic – to assist in reaching our goals. Support can be friends and family, co-workers or an online community. Support can come from a picture or a motivational article. Support can be a healthy meal or a bag in your trunk with a pair of running shoes in it. Cast a broad net to insure that you have optimal success in sticking with your program. Don’t just depend on one person or tool to help you stay motivated. Accept that there will always be people and things standing between you and your goals. Don’t delay your program until some theoretical time when you will have all the support you need to succeed, and don’t give up entirely when temporary problems present themselves. Everyone fails in some way, eventually. It’s what you do after you fail that has the biggest impact on your health, and says the most about your character.

As always, if you’ve found this post helpful, interesting or thought-provoking, please express your appreciation with a donation to AccesSport America’s Support a Runner program.

See you all on Marathon Monday!
Jennifer