I don’t know about you, but I find it terribly hard to start (and stick with) an exercise program. I hem and haw. I commit and de-commit. I do one workout and then stop. When I think about what has kept me moving forward toward my goals when it comes to exercise, two basic principles come to mind: 1) be consistent, 2) be accountable.
- A chiropractor I know is very specific in his instructions to patients who need to lose weight or simply get into better physical shape for medical reasons: Don’t go more than one week without completing your exercise routine. That’s it. Sure, there are additional, patient-specific instructions about which exercises may be most helpful or best suited to a particular injury, body type, desired result, etc. But when it comes right down to it, Dr. Lindwall has discovered psychological gold. Habits are easier to break a second time once we break them the first time. This goes for starting a new (useful/healthy) habit as well as for stopping an old (destructive/unhealthy) habit. So whether you’re lifting weights an hour a day three times a week, taking a hike in your local foothills or woods every Saturday, or surfing some killer waves at your local sandy seagull sanctuary in the wee hours after sunrise, make sure to do it at least once a week. The further you get from the habit, the easier it is to stay away. Routine is just as important as self-discipline/willpower when it comes to exercise.
- Some people may wonder why a program like Weight Watchers has become so successful and had such lasting results over the years with so many thousands of members. I believe there are three key elements: simplicity, financial commitment, and human accountability. The plan involves a “points” system that is easy to understand and apply. In other words, you don’t have to be a genius to lose weight if you use their system. Very little thought involved. Stick to your number of points each day and you’re halfway there. As far as financial commitment, I’ve noticed an interesting trend when it comes to how we use our time and money. I’ve had far fewer no-shows and cancellations from therapy clients when they are paying directly for services as opposed to having an insurance company or Medi-Cal pay for services.People tend to pay for things they value. Anybody can take a walk/jog around their neighborhood. Anybody can grab a gallon jug of water and do some bicep curls at home. But not many can do it consistently in today’s fast-paced, over-booked American culture. You pay for membership in Weight Watchers. People pay for what they value and are emotionally invested in. The human accountability piece is perhaps the most important. When we know someone else is going to ask us about our workout or, even better, exercise with us, we are more likely to follow through. Simple as that. Having a workout buddy (even just someone you message on Facebook each week to check in on each others’ workouts) can help tremendously!
Now, all I need to do is take more of my own advice! I’ll comment later tonight as to whether I did!
Dr. Robert Pate is a licensed Clinical Psychologist (PSY27089) practicing in Orange County, California. For more information about Dr. Pate’s practice, call 657-200-8080 or visit www.cavfamilytherapy.com.