Even the best of us gym rats will fall off the track sometimes and totally quit the workout for nurses. This may occur for any number of reasons: illness, changes to our nursing shift, the weather, life events, or we’re just plain sick and tired of our fitness regimen.
But remember, getting back on track starts with the mind. Whatever the reasons for ditching your exercise, here are a few tips that are guaranteed to get you off the couch and moving again:
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10. Get psyched.
Find your motivator. Sometimes it’s as simple as an upcoming birthday, an anniversary, or that sexy dress or snug t-shirt you just bought. Find something that will get you mentally revved up to get over your inertia and you will be on your way.
9. Use material rewards.
I rarely suggest shopping as a motivator but this is one of my exceptions. Go shopping for some hot workout gear, especially if you gained a few pounds during that hiatus. Find clothes that are comfortable and easy to move in. Feeling good about the way you look will add a strut to your step and make that power walk more powerful. This strategy works for both men and women.
8. Broadcast your intentions.
Talk to friends, nurse colleagues, and family about your plans. Letting the people around know your plans will help to keep you accountable. There’s nothing like a bit of external reinforcement to keep you straight. Keeping your plans to yourself only makes it that much easier to procrastinate and break the fitness habit.
7. Seek out support.
As the saying goes, friends will halve the pain and double the joy. The distraction of having company will make time pass and help you stay committed. But choose your partner wisely—your chosen distraction must help you achieve your goals, not hinder them.
6. Start slow.
If you need to, check in with your PCP especially if illness was your reason for being sidelined. Once you have the all clear, start with a daily walking routine for a week or two. Doing an activity every day initially will help to create that commitment and consistency, which are vital to developing both mental and physical stamina.
If you are new to exercise, aim for 20 consecutive minutes for the first week, then progress to one hour. If you were following a vigorous exercise routine then progress will be more fast-paced. For the athletically inclined, the body will be well rested and will function more efficiently after a break.
5. Set realistic, measurable goals.
Plan a schedule for at least six weeks ahead. That’s how long it takes to develop a new behavior. Planning ahead for each week will integrate exercise into your daily schedule. Start with goals such as increasing the amount of time you spend exercising or upping the intensity, instead of extreme weight loss.
4. Put your money where your mouth is.
For some, a financial commitment will spur action. You know yourself: if you are willing to sacrifice the cash, then stick to steps 1-5. A fitness coach or personal trainer is used to motivating people to achieve their fitness goals, so if you are serious and determined for the long haul, hire a professional to get you over the hump till you feel confident to go at it alone.
3. Show off every chance you get.
Celebrate every little accomplishment and let others know about it. Choose your medium: Facebook, Twitter, Instagram, or even post your progress on your nurse blog. There are so many ways to share.
2. Try something new.
Does thinking about your old routine make you say yuck? Then it’s time to add the novelty factor. Workouts can get old for the mind, if not the body. Research which exercises will work the muscle groups you want and vary the exercises.
For walkers, runners, and cyclists, a change of scenery is sometimes sufficient to provide that mental boost. Variety is not only the spice of life but also your work out.
1. Yet the number one way to stay in shape…is not to get out of shape!
Make a pledge not to stay away from working out (voluntarily) so long again.