Bored with workouts?
Bring back a fun activity from childhood!
The essential step is finding types of exercise that get you moving and help you feel rejuvenated.
To find them, you may need to think outside the box, try some things, and maybe venture outside your comfort zone once or twice. The reward is that you’ll find the joy and peace in exercising and know you’re helping your health. Think back and brainstorm about all the different ways you have been active; go back to childhood and jump rope, canoeing or even your teens with organized sports. Don’t worry about when, think about what you used to do and enjoy! Maybe it’s dancing, you used to go clubbing but marriage and kids stopped all that…maybe it’s a bowling league or even pick up basketball. Step one, create a list.
This list combines exercise and life activities for a season. Modify it to your liking!
Step two is to go over that list and decide what activities you’d like to try and do again. Maybe you need to investigate organized adult leagues for kickball or find a golf or bowling team. Maybe it’s finding a local pool that had water aerobics or even lap swimming. Or contact a few friends to form a walking group – or hit the trail yourself. Whatever it was, just do it! You may need to reduce your expectations and revise or modify, but why not do the activities that you love.
Step three, go through the list to give yourself variety throughout the year. If your activities are seasonal, that helps change it up. Fall can bring color walks, hikes, runs of 5K’s. Then in the winter you transition to snow showing, skiing or even sledding! The weather and season can dictate the activity of choice and bring the fun back to your workouts and make the most of each season, while reducing boredom with the changes.
"Your motivation should be really small, incremental goals. And, it should make you feel good," says Dr. Adam from the article Why We Have a Short Attention Span for Workouts. June 2, 2020.
So whether you dread exercising, you’re looking for ways to get started, or you’re bored with your routine, try one (or more) of these six strategies to add the fun back into your workouts.
1. Mix up the routine Varying your routine not only helps prevent boredom but also can help your body and mind. When you do the same tasks the same way, your body adapts to the activity and becomes more efficient. The result is that you may not burn as many calories doing it as you did before, which can lead to a weight loss plateau.
2. Change the Intensity of the activity. Add in intervals. For example: you may take a walk or run, and each block alternate speeds. Or go for 5 minutes, then do a sprint walk or jog for 30 seconds. Alternate that for the duration of the workout or start with 3 cycles of it if your heart rate stays elevated. You may need more rest between bouts of increased intensity.
3. Set a goal. Even if you don’t’ report this to anyone, have a goal. Maybe you want to do a 5K in the fall, start training now. Or set a weekly goal with your wearable, 5 out of 7 days with 30 minutes of activity. Or 9 of 11 hours I get more than 250 steps which is popular on FitBit style devices. Whatever would motivate you to change it up and focus, set a SMART goal for it. Specific, Measurable, Attainable and Action based, Realistic and Rewarding and lastly Time bound.
4. Get a buddy. Having an accountability buddy can help. They may be able to notice trends you don’t, like missed days due to boredom, or no joy because you keep doing the same old routine. They can help you be accountable to your goals as well.
5. Try something completely new. Maybe you have a bucket list of “I’d like to try _____”. Journal or make a list and try something new. You can Google and YouTube anything, check out a “class” free online and maybe find a new love!
6. Balance the workout. A balanced workout should include cardiovascular work for the heart, stretching or flexibility work to maintain function and independence, as well as use the joints properly and reduce pain. Strength or resistance training and balance work. If you are lacking in one area, add one in on a daily or weekly basis.
Remember, exercise/activity is also essential for keeping your brain sharp and helping to prevent memory loss. Preventing boredom by learning new skills/doing new activities also helps keep your neurons firing better. So, learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot.