HOW TO STICK TO HEALTHY ROUTINE POST LOCKDOWN!

After the lockdown gets over, it would be difficult for all of us to stick to our routine. Specially, we will be so stuck in our busy routine that we will hardly find time for workout and physical activity. Maintaining a diet will also be a concern so, in this newsletter, I would like to share some tips that could help us to stay active and maintain a healthy lifestyle even after the lockdown.

How to create a new exercise routine and turn it into a habit

You should always aim for a healthy eating plan that aims to ‘rewire’ bad habits –  the best way to create a lasting exercise habit is to start small and tie the habit to a ‘trigger’.

 “A habit can be compared to a skill – it takes time to develop and the more you practice it, the more natural it feels. A trigger acts as a cue and tells our brain to go into automatic mode.

“For example, if your end goal is to practice 30 mins of yoga every day, start small by allocating five minutes every day to do some stretching. Make sure you tie it to the same trigger each day, which could be making your bed in the morning. That way, each morning your brain will respond to the trigger of making your bed and you’ll feel compelled to practice stretching. When this practice feels almost automatic you can build on the behavior, such as stretching for 10 minutes or following a 15-minute online yoga class, until you reach your goal.”

How to stick to your exercise routine once lockdown lifts

It is suggested using this time during the lockdown as an opportunity to practice these habits, increasing the likelihood they will stick when things return to normal.

 “If you’ve been enjoying running or cycling during the lockdown, consider using these methods to get into work if you live within a reasonable distance. If you live farther away from work, you could always take public transport half of the way and run or cycle the rest. Similarly, if you’ve been practicing exercise in your home, consider keeping the same triggers but waking up slightly earlier – even if this means going to bed 30 minutes earlier the night before.

“Enjoying the exercise that we do is so important in forming the habit, so if you’ve found a new form of exercise that you enjoy, why not join a class when things go back to normal? For example, if you’re currently practicing yoga in your living room and enjoying it, you could think about joining a gym that offers yoga classes or a yoga studio once lockdown is over.”

we have noticed a strong sense of community during lockdown – something that will be ‘crucial’ for us to lean on once we head back to our normal routines.

 “If you haven’t already, maybe consider reaching out to friends and family. Seek out social media groups, with like-minded people where you can both network and keep one another accountable. After all, motivation may fluctuate but if you have some friends right beside you, we should be able to achieve the goals we’ve set.

“When the lockdown eventually passes, I can imagine that work and family life will become extra busy as we play catch-up with normality. This however, shouldn’t get in the way of our fitness goals. Now more than ever, our time management will be challenged. I would suggest keeping a diary or using your smartphone to help keep you accountable. Find slots in your day where there is a little less to do and try to set an alarm or reminder for small wins. It could mean, walking, running or cycling to the office. Ensuring that by lunchtime, you have hit a target step-count. Maybe even heading to bed 15 minutes earlier for that run in the morning. It won’t always be easy, but with some preparation, it should definitely help.”

How to stay motivated to stick to your exercise routine

“Psychologists have determined two different types of motivation that explain our behaviors and how we pursue goals: intrinsic (from the inside) and extrinsic (from the outside).”

“An example of extrinsic motivation is exercising to lose weight so we can look better in our clothes. An example of intrinsic motivation is exercising because we feel energized and calm after a workout. Research has shown that extrinsic motivation only keeps us motivated in the short term, and we need to shift into intrinsic motivation to achieve long term results.”The key to finding intrinsic motivation is to pick an exercise you enjoy doing and reflect on the internal benefits.

 “If you hate running, then don’t do it! There are hundreds of ways to move your body more, including boxing, cycling, dancing, HIIT exercises, or yoga. Next time you do a workout, focus on how you feel during and after the workout- you might have more energy or notice that you sleep better that night.

“Everyone’s unique and there’s no one size fits all approach when it comes to how much we exercise. A good goal to build up to is to move your body at least once a day, whether that’s a walk, yoga, or a full workout. Consider practicing more intense exercise that increases your heart rate one to three times a week. When you find an exercise you enjoy, you’ll want to do it more often.”