In this week's episode of SportSquire, Brad speaks about five focal points to consider when transitioning your exercise program out of Winter and into the Spring months. They include:
1.) Setting Goals, Share Your Goals: Study at Ohio State University found that people tend to be more committed to their goals after they share them with someone who they see as “higher status,” or whose opinions they respect.
2.) Start Small,Schedule Everything: Plan for small gains and allow for momentum to build up before you bust out of the gates.
3.) Implement the F.I.T.T. Principle into Your Exercise Program: Transitioning into more active months you need to consider your Frequency, Intensity, Time (Duration), Type of Exercise. You can manipulate each one of these levers to help minimize your risk as you ramp up your exercise or training program. Brad recommends for individuals looking to get back into exercise to commit first to Frequency as the repetition and consistency really helps to solidify behavioral change for the long haul. Build momentum first by showing up and doing the work and not concerning yourself with intensity or time.
4.) Movement Throughout Your Day: Find little ways to get some exercise during the day. You might do this by having a walking meeting instead of in the conference room; making all calls mobile so that you can take a stroll or do lunges while on the phone; taking the stairs instead of the elevator; walking the dog; or standing or walking around rather than sitting while your child is at a sports practice.
5.) Get Outdoors! Being active outdoors is also good for your mental health, and growing research evidence confirms its benefits. Advantages of “green exercise” – intentionally being physically active in natural environments — include stress relief, clearer thinking, enhanced mood and happiness, less anxiety, more vitality, reduced pain sensations, improved sleep, and less tension and depression (IDEA Fitness Journal, March 2018).
