How long can you keep a fitness kick going? If you last longer than 2 or 3 months, you’re doing better than most. And why do we find it so hard to stick to an exercise routine?
We may be pondering such questions at this stage in the year. Many of us start a new year with good intentions. The changing of the calendar doesn’t mean much in biological terms, but it’s a “mind marker” that encourages us to take stock, to reset. Impending birthdays or other major “calendar landmarks” may also encourage us to pursue positive change.
Improving physical fitness is the most-common quest, cited as a goal by 48% of people, according to a Forbes Health/OnePoll survey of 1,000 U.S. adults about their resolutions. I’m betting the results are similar in Europe or out here in Asia, although another study showed only around 13% of Swedes set goals for the year ahead. Swedes are either secure in who they are, or figure they’ll never change!
Interestingly, 36% of us also want to improve our mental health. People could pick more than one resolution, and so 34% also say they’d like to lose a little weight. Quite correctly, 55% of people say physical and mental health are of equal importance.
It’s true. We need to work on both our mental and our physical health. Fortunately, hitting an exercise goal not only gives you a body boost but is also good for morale.
Lasting Change
So why don’t these resolutions last? I’d start with the fact that, despite a new commitment, you’re still the same old you. If your newfound commitment is so important, why haven’t you already done whatever you’ve said you’re now going to do? Why will a fresh start work?
We’re actually pretty comfortable about our capacity for change. In all, 80% of people say they’re confident in their ability to reach their goals. But we may need some help to form new habits.
And that’s the key. To ensure that resolutions last, we need to form new behaviors, which isn’t easy.
Roughly half (49%) the respondents in the survey turn to a fitness app to help them out. No doubt, that helps.
But come March or April, those good vibes have waned. We’ve lost our way. We’re ignoring those urgent notifications that our step count today isn’t up to scratch.
The typical resolution lasts 2-3 months. Only a small fraction of us make a permanent alteration – around 6% of the survey respondents say they find a change, and stick with it long-term.
That’s shocking. Essentially, just over 1 in 20 people succeeds in getting their resolution to stick for good. So if you’re still keeping to your newfound routine, well done … you deserve a Mid Age Man medal!
To help us succeed in behavior change, we need to take a look at the concept of willpower.
How can we maximize our willpower?
And is it possible to use it up?
Yes, is the short answer to that second question.
It’s estimated that we make as many as 35,000 decisions per day. This can be mentally exhausting. On days when we’re faced with many difficult decisions to make, we may experience what’s known as “decision fatigue.”
As the difficulty and the emotional toll of the decisions rises, so too does our decision fatigue. The end result is that we end up feeling drained. We may feel “brain fog” or show physical signs of actual fatigue.
When the next decision comes along, we may make a rash and ill-considered choice, or procrastinate, making no choice at all. Neither path leads to a positive outcome.
Not surprisingly, research shows our decisionmaking is better in the morning. That’s when we’re early in the 35,000-strong roster of choice! We’re more likely to make reasoned, helpful and accurate decisions.
It also helps to streamline our choices. Take a shopping list to the store. Avoid burdening yourself with superfluous decisions, delegate tasks to colleagues, friends and family, and avoid second-guessing your decisions once made.
When it comes to exercise, I have a few suggestions, all designed to make it easier to execute.
- Form a routine: exercise on the same days of the week, and/or at the same time of day.
- Commit to getting at least 15 minutes of exercise every day – or 6 out of 7 with 1 day off.
- If schedules allow, consider exercising in the morning, when you’re freshest.
- But we’re not all morning people. If afternoon or evening activity suits you better, schedule that ahead of time.
- Get what you’ll need ready: put out your gym clothes the night before, or place equipment like a resistance band by the door.
- Join a class or exercise with a friend. That way, you both have company and are accountable.
Feeling exhausted at the end of the day as well as the feeling that “I don’t have time to exercise” may both be signs of decision fatigue.
Take as many of the decisions out of exercise as possible, and streamline the path to exercise. That way, you can form a new behavior. Before you know it, exercise will be second nature, and you’ll be on the path to sustaining that fitness commitment you made to yourself.