One for Maintenance, One for Growth
It is a new year! 2023 is upon us. Whether you like to set new year’s resolutions or not, this is a good time of the year to talk about strategies we can use to improve our wellness and maintain healthy habits.
I am a guy that likes routine. You may have noticed that I have happily embraced a “work uniform” and wear the same clothes every day in the office (actually I have many sets of charcoal grey V-neck t-shirts and khaki pants). I don’t have to think about what I will wear to work (one less decision- good for my mental health) or what I will eat for breakfast (oatmeal, berries and kefir). My breakfast habit gives me a healthy serving of fiber and probiotics to start my day (and let me know if you’d like to learn to make your own kefir- it’s great!). There are many habits I incorporate into my routine that maintain and improve my health. I can also get into routine with exercise. This is good, as I make sure it happens when I start my day. Unfortunately it is not good for making “gains” in weight lifting.
I have been lifting weights, on and off, for years as I try to overcome the skinny guy image I grew up with. Weight lifting is also an important part of maintaining muscle mass and healthy bone density as one ages. I’m over 60 now and I have to think about that. Over the years I have gotten into a routine of weight lifting, but have seen results dwindle as I keep returning to the same exercises. This happens because I like certain exercises and it’s easy to make them a habit. There is security in that and comfort in the routine. It is certainly better than nothing, but I have recently been reminded that greater gains are made with variety.
There is value in having a knowledgeable coach that will utilize variety and shake up your routine to make you try different things. This can be done in the form of a personal trainer, or taking a class with a good teacher that varies the activities, or even an online course with a program. I have been doing an online program where the coach keeps switching up the exercises. Since doing this I have been able to put on more muscle! My nephew actually accused me of photoshopping muscles on to my vacation pictures from November. I can assure you, if I was photoshopping muscles on, I would have added a lot more!!! I have also had significantly less injury, as the trainer that set up the program makes us do those boring exercises for some of the supporting muscles that can easily get ignored and overlooked when you are planning your own exercise program. I do a lot more core and cardio than I used to!
Growth happens during times of instability.
This applies to exercise, as well as many other aspects of life. We grow in our character when we stretch ourselves in unfamiliar situations and take on projects that are outside of our personal comfort zone.
So if you are taking some time to think about your healthy habits, here are some tips. If you are trying to add something new, try incorporating it into a routine that you already do regularly. If you normally brush your teeth every night, (and your dentist has probably trained you to do that) then tack on those posture exercises- doing them right after you finish your teeth. Leave a reminder note by your tooth brush until it becomes a habit. Put a note on your pillow that you have to move each night as you go to bed, reminding you to finish your day with some SRI. If you have a favourite television show you watch regularly, decide you will do some core exercises every time you watch the show. Leave your yoga mat in front of the television. This can build healthy habits.
If you are looking to grow in an area, see how you can shake things up! Take a class, get a trainer or register for an online course. Things done in community will create a support network that will help you follow through.
If you want to learn about how you can incorporate changes best for your personal character style, click on the image below to read about the “triad of change” in our New Year’s blog from 2014.
Final advice. If you want to get active- find an activity that you enjoy. You won’t keep it up if it’s not fun! A few years ago, Jane and I started taking ballroom dance classes together. We have fun and it is great exercise. If you click on the picture below, you can watch our “spotlight” dance at a recital at our studio last month.
I hope you can find the balance of routine and variety to enjoy healthy habits and growth in the coming year.
