#111. Start an exercise routine and stick with it for at least 90 days.

The American Heart Association recommends that adults engage in “at least 30 minutes of moderate-intensity aerobic activity at least 5 days a week”.  Therefore, this will be my goal – 30 minutes at least 5 out of days.

I have attempted to keep up with different exercise plans over the years, but it quickly burns out.  More days than not, I don’t purposefully engage in exercise.

I have started, quit, and re-started this goal several times this year.  This time around, I’m trying something new.  I will schedule exercise for at least 5 days each week.  I’m hoping that having a specific plan will help me follow through.

I am using the Runkeeper app to track the distance I go.  I am using the Way of Life iPhone app to help me keep track of my progress on a few goals, including exercise.

I also bought a Yoga groupon.

Week 1: August 14-20 (exercised 4/7 days)

  • Sunday –
  • Monday – 2 hour hike (4.69 miles)
  • Tuesday – 38 minute walk (1.6 miles)
  • Wednesday – 31 minute walk (1.5 miles)
  • Thursday – 
  • Friday – 20 minute walk (1 mile) and 10 minutes of sit-ups, planks, and push ups
  • Saturday –

Week 2: August 21-27 (exercised 2/7 days)

  • Sunday – 30 minute walk
  • Monday
  • Tuesday –
  • Wednesday –
  • Thursday –
  • Friday – 30 minute walk
  • Saturday –

Week 3: August 28-September 3 (exercised 0/7 days)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Week 4: September 4-10 (exercised 2/7 days)

  • Sunday
  • Monday
  • Tuesday – 1 hour hike
  • Wednesday
  • Thursday
  • Friday
  • Saturday – 1 hour of yoga

**Update 9/11/16

I am about 1/3 of the way toward my 90 day exercise goal, so I thought I would evaluate my progress so far.  It looks like I started off fairly well week 1, but it has gone downhill since then.  Let’s take a look at what my challenges in meeting this goal have been over the past few weeks, and how I can work around those challenges.

Challenge #1: It is really hot outside.  Many times when I get home from work, it is 80 to 90 degrees outside.  Going for a walk in that heat is not appealing.  I have tried to schedule exercise in the mornings before work in the past, but that has not been successful.  Trying to combine two things I don’t like (getting up early and exercising) has only led to failure.  Pairing one thing I don’t like (getting up early) and one thing I do like (reading a book) has worked better for me.  So how can I get around the weather challenge?  You got it…do something inside.  I have a few workout DVDs, Just Dance on the Wii, and there are lots of free workout or yoga videos on YouTube.

Challenge #2: I am really tired after work.  When I get home, my urge is to plop down on the couch and zone out by catching up on one of my favorite shows.  How can I combine something I don’t like (exercising) with something that I do like and already do when I get home (watch TV)?  Here’s what I found…

65db82a613d488272114230e673b252a630c921d4ec75ba37fe00e31a30eacfe69546c3d147104dab402276f22728c40aeabcdbbe1dfb33b68439dc924ee1d85

I also like this TV workout as it is a little easier to follow…you do each type of exercise by the minute (for a 30 minute show).

exercise.png

I will give these tips a try and see if my exercising goes up over the next few weeks.  If you have any other ideas, please feel free to comment!  🙂

Week 5: September 11-17 (exercised 1 out of 7 days)

  • Sunday –
  • Monday –
  • Tuesday –
  • Wednesday
  • Thursday – 1 hour yoga class
  • Friday –
  • Saturday –

Week 6: September 18-24 (exercised 0 out of 7 days)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

**Update 9/25/16

In the last 2 weeks, I have purposefully exercised on 1 out of 14 days.  Yikes.  Am I having the same challenges as earlier this month (too hot to go outside, tired after work)?  How did it go pairing exercise (a non-preferred activity) with watching TV (a preferred activity)?   I don’t know, because I didn’t try.

One of the main challenges that I discussed before it still there – I am tired after work.  However, during the last 2 weeks I have had some errands to run after work, or maybe I’ve just had a rough day.  When I finally get home, I feel the need to reward myself by not exercising.  Of course, I see the irony in this – I’m actually hurting myself by not prioritizing my health.

This week, I have 2 new ideas to get me motivated.

First, I have started a bullet journal to track my progress on this goal, as well as some other daily goals.  (If you’re wondering what a bullet journal is, you’re not alone!  Read more here.  I was wondering that same thing yesterday when I came across it on Pinterest.)  My goal tracker looks similar to this one (although not as neat!)

IMG_8715-1.jpg

Second, I read this quote yesterday and it really stuck out to me.  I plan to write this goal in my bullet journal so that it can be a reminder to get through the first 10 days of exercise.

“The first 10 days of implementing any new habit, or ridding yourself of any old habit, can feel almost unbearable. Although the first few days can be easy, and even exciting—because it’s something new—as soon as the newness wears off, reality sets in. You hate it. It’s painful. It’s not fun anymore.

The problem for most people is that they don’t realize that this seemingly unbearable first 10 days is only ‘temporary’.” -Hal Elrod, author of The Miracle Morning

Week 7 (September 25-October 1)

  • Sunday – 30 minute walk
  • Monday
  • Tuesday – Yoga
  • Wednesday – Exercise video
  • Thursday – Exercise video
  • Friday
  • Saturday – 30 minute hike

Week 8 (October 2-8)

  • Sunday – 30 minute hike
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Week 9 (October 9-15)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Week 10 (October 16-22)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday – 30 minute hike

Week 11 (October 23-29)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Week 12 (October 30-November 5)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Week 13 (November 6-12)

  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday