Sprung Into Spring Yet? 5 New Tips To Help Get You Moving

An older couple biking along waterfront with bench orange and yellow tulips.

If you didn’t meet those New Year’s goals, you’re not alone! Statistics show that only about 8 or 9% of Americans keep them.

I'm definitely in the 'did not meet' category. But, after several months of being stuck, I am finally moving again!

Here are a few things that helped me get going:

Redefine Flexibility

Used to be that when I didn't get my workouts done in the working, I felt a definite slump the entire day. But I learned that there are benefits to morning and evening workouts. Now when it happens, an evening workout gives me something to look forward to - a way to wind down at the end of the day.. Take a look:

Morning workouts

• Morning workouts are ideal for burning fat and losing weight

• They enhance focus and boost energy

• Cardio benefits, including weight loss, are maximized if done in the morning

• They can improve productivity, reduce stress, and improve mental health

Working out in the evening

• Muscle strength, flexibility, power output, and endurance workouts are more effective 

• Provides an outlet for the day’s stressors

• Improves sleep (when done at least one hour before bedtime)

• It takes up to 20% longer to get exhausted during evening workouts

Fit your workout in as your day and life require.

Ease into It

When I’m lucky enough to visit her, my almost 5-year-old granddaughter greets me - early - with, “Come on Emmie, let’s play!” 

I remind her that I like to have my coffee, and ‘sit’ with the new day for a few minutes; then we lie on the floor and plan our activities (between hugs and kisses, of course!). If Monday doesn't work for my first early run, then I’ll plan it for Tuesday as I enjoy my cuppa. 

The key here is to set a reasonable timeframe - so I’m careful not to go past mid-week. This leisurely start takes the pressure off, fosters a better mind-body connection, and helps me get comfortable with my fitness level. It also helped me reframe procrastination as moving at my own pace.

I call this aligning my body rhythm and motion. This way, my workouts are more enjoyable and effective. Remember that each of us has our own movement preferences and interests, allowing your body to find that format and formula is guaranteed to get the best results for physical and mental well-being. 

So, give yourself time to plan it. 

Key phrases:

• Personal rhythm alignment

• Movement & flow preferences

• Life balance & agency

• Flexibility and adaptation

Look back, Power Forward 

I started running again about two months ago, and it ain't pretty: 

• heavy legs, 

• giving out of breath, 

• constantly looking at my watch, etc. 

No matter how much I warm up and cheer myself on for getting up and onto the starting line again, I am always a little nervous. The other day, less than a quarter mile into my run, I was ready to quit - the mind-body thing just wasn’t working. 

Then I remembered that I ran a great 5k last year. For a brief moment, I could feel the energy and excitement of the day - including the music from the huge speakers at the starting line. 

Suddenly, I was smiling and feeling better! Remembering that 5K:

• Gave me something to celebrate now 

  • Boosted my confidence

• Helped me try harder & focus

• Allowed me to shift my thinking and performance

The other day I had my best pace ever. After 26 minutes of consistent effort and hard work, I was able to add another personal best to my quiver. Now I have one more win to power me forward.

Feel Sorry for Yourself! - I Call it the New Self-love

Twenty-four hours after that 5k, I got a twitch in my lower back that grew into a two-month bout with sciatica along my left side.

To say that it was the most extreme and all-consuming pain ever is a huge understatement.

After the first month, I realized I no longer trusted my leg to support me. I'd started to lean on the walls and furniture as I hopped around the house, unconsciously dragging my leg.

A bit later I heard myself talking to my leg while messaging it. I used kind and loving words of appreciation, promising to take better care of it going forward; I felt sorry for it.

This perspective on sorrow and the temporary lessening of bodily function surprised me. 

Reinforcement of my new self-love came when I discovered an article by Ramon Carner. He believes that these feelings of sorrow help develop ‘grit’ and lead us to course correct. And that is exactly what it felt like as I recovered.

Pity Party by Another Name

Absolutely not! 

Unlike a pity party, there is no sitting around feeling like the habitually unlucky victim. The difference is seeing that change is possible and then taking action.  

These feelings are a personal call to action. They helped me:

• Develop specific strengthening exercises

  • The loss of strength and control of movement was severe. To keep my leg from veering off to the side as I lifted it during floor exercises, I used an exercise band to support it.

• Practice self-compassion 

• Self-compassion helped me to reconnect my leg to the rest of my body.

• Reflect on body mechanics
  

  • Degenerative conditions make older adults more prone to several functional declines. 

  • Accepting the bodily changes that come with aging is a challenge. Deterioration cannot be avoided; exercising definitely prolongs functional strength.

  • Understanding how to work with the changes is key. I googled a ton of sciatica and age-specific exercises.

  • Modify physical expectations
    

This reframing increased my mental flexibility and made me more adaptable to life's changes. As I find my stride this spring, I'm careful to listen to my body's cues.