Seven Strategies for Getting More Exercise

Reviving Vet Med - Seven Strategies for Getting More Exercise

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When veterinary team members come to me for wellness coaching, I often hear “I know I should exercise more, but I can never seem to make it happen. What advice can you give me?” First off, I promise you that everyone is capable of exercise, in some form or another. It’s just a matter of finding an activity that suits your body, ability, and interests. 

In honor of April being Move More Month, here are seven evidence-based strategies for making exercise a part of your routine, including alternatives to going to the gym or attending regular classes. 

  1. Get Clear on Why You Are Exercising. Exercise is often seen as a chore or source of stress, pain, or discomfort. But exercise can be an enjoyable activity if you think about why you are doing it. Do you want to improve your endurance, enhance your sleep, feel more energized, or get stronger? Whatever motivates you is what you want to focus on to ensure that exercise remains a part of your routine. 
  2. Keep the Benefits of Exercise Top of Mind. Exercise has tremendous benefits shown in a multitude of published studies and has been associated with a longer lifespan. Other proven benefits include enhanced weight regulation, improved energy levels, reduced fatigue, better memory, decreased dementia or cognitive impairment, improved relaxation, reduced stress, management of anxiety and depression, strengthened bones and muscle tissues, and better sleep.  
  3. Choose Exercise that Resonates With You. You know your body best and you also have your own likes and dislikes when it comes to how you want to spend your time. Everyone who exercises will have an opinion on what they think is best, but the reality is that the best exercise is the one you enjoy. Why? Because it’s the one you will do! So, if that means going to a boxing class, walking the dog, practicing yoga on YouTube, or climbing a mountain, then go for it!
  4. Consider Non-Traditional Forms of Exercise. There are many alternatives to regular exercise that still have the same physical and emotional health benefits. Gardening, performing yard work, or completing house chores are all good examples. There’s even evidence to suggest that playing chess has physical and cognitive benefits similar to other traditional forms of exercise! 
  5. Remember That Some Exercise is Better Than No Exercise. Given that most veterinary team members are perfectionists, it’s easy for us to fall into the trap of putting off an exercise regimen until it is perfect (i.e., entirely planned out complete with new workout clothes, gym memberships, studio passes, etc.). However, these elaborate plans are often never executed.  Choose activities that you love and could start doing tomorrow for as little as 20 minutes each day, which is better than nothing! 
  6. Shorter Exercise Sessions Can Be More Effective Than Longer Ones. People often have the misconception that unless you can sweat for at least 30-60 minutes that it’s not “worth it”. However, recent studies demonstrate that as much cardiovascular and weight-regulating benefits can be gained from 10-minutes of a high-intensity interval workout (e.g., alternating sprint vs walk pace on a treadmill) compared to 60-minutes of sustained lower intensity exercise (e.g., jogging). Something that you can do every day is much more likely to become a habit, so try to get at least a few minutes of exercise into each one of your days. 
  7. Find an Accountability Partner or Schedule It In. Habit formation research suggests that accountability (to a person or schedule) can help many of us who struggle to make exercise a priority. Most people respond more to external accountability (i.e., when someone else asks you to do something) compared to internal accountability (i.e., when you set a goal for yourself). This means that when someone / something else is holding you accountable (i.e., friend meeting you for a workout, registering for a yoga class) then you are more likely to go.   

Remember that fitness is a feeling, not a body weight, fat percentage, or other objective measurement.  Determine why you want to exercise, choose activities that you consider fun and enjoyable, and carve out just 10 minutes each day to get started.