Three reasons why people stop exercising after January – and how to overcome them

 The Christmas holidays are over and you may be weighing a little more than you wanted to, but fortunately it is a New Year – and that means that you can start fresh. It is time to set some New Year’s resolutions. According to research about a third of those who set these resolutions will do it in the area of losing weight or exercising more[i].

 

This seems like a wise thing to do, because on average people who are active live longer than those who are not. Active people usually also have a greater capacity for physical, emotional and mental stress and they normally have higher energy levels than people who do not exercise. You have probably experienced that you could feel really drained emotionally or mentally and after a bit of exercise, whether it be a quick run or a game of squash with a friend that you feel a 100% better. Correct exercise together with a healthy eating plan is also an effective way of loosing weight.

 

Gyms usually see a rise in their membership numbers in the beginning of the year, yet not many of those who start out will continue throughout the year. They will go very regularly during the first month and after that may only visit once or twice a month or stop all together. When you ask these people why they do not go to the gym anymore, the reason that they will probably give you is that they do not have enough time. This may be true, yet they did have time earlier in the year, so it sounds a little bit like an excuse. The real reason for this phenomenon of stopping exercise after January tends to fall into these three categories: either not having enough motivation to keep on exercising; not having a clear plan or goal to exercise for and not enjoying the exercise sessions. As these are common obstacles, let’s look at each in turn and how to overcome these barriers successfully.

 

1. Not having enough motivation. This happens when people are either not yet confronted by the effects of not exercising regularly or if they do not realise the benefits of regular exercise. Not exercising regularly can severely impair your health at a later stage of your life, while regular exercise will significantly improve your physical, emotional and mental health. By exercising frequently you’ll be able to burn fat faster, increase your energy levels, boost your self-esteem and relieve stress. These are real benefits that will improve your life beyond just losing a few pounds after Christmas. You need a strong enough reason to maintain motivation to exercise. The best way to remain motivated is to set  a goal for yourself, like running a 5 km race or losing 5 pounds in a month. This goal needs to be time specific so that you realise you have to exercise to reach it within the given time framework.

 

2. Not having a clear plan. You sometimes see people in the gym darting from one machine to the next, without following a clear plan for their workout. These people tend to use their membership very infrequently. They do not have an apparent purpose of what they want to achieve, neither do they have a clear plan of how they will achieve it. The best way to develop a plan is first to decide what you need to do to achieve your goal. Secondly, speak to a personal trainer or read a book on how to achieve your goal and then design a workout routine that will help you to reach your goal and fit into your schedule. Be specific about what you need to do and how you will do it. Thirdly, create a specific routine of when you will exercise. It will be much easier to commit to an exercise plan, if you know exactly when it needs to happen. This will help you to continue with your exercise program and achieve the goals you’ve set for yourself.

 

3. Not having any fun while exercising! When you do not enjoy something, you will need a lot of will power and energy to continue with it. Most people tend to stop if they do not enjoy something or at least enjoy the benefits of it. The same is true of exercise. Some people get exhilarated when they run ten miles, for others it is their worst nightmare! The key to continued exercise is therefore to find something that you enjoy doing or making the specific exercise you are doing fun. For instance, if you want to work on your fitness, but do not really like the treadmill, play some squash instead. Or if you want to do strength exercises but find it tedious, get a training partner to make it more fun. Consider playing a team sport like volleyball or join a running or swimming club or do any other sport you have always thought you would enjoy. When you enjoy what you are doing, you’ll increase the likelihood of continuing your exercise throughout the year significantly.

 

It is always important to start exercising relatively slowly and not overdo it in the beginning. Aching muscles tend to steal motivation as well! Also see your GP before you start exercising if you have any medical conditions or have any other concerns.

 

Make 2010 a year in which you keep your New Year’s resolutions, by overcoming the three obstacles to continued exercise.

 

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[i] Research performed in Dec 2008 by the Opinion Corporation and 24/7 Innovation

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