
Lessons Learned from Exercise: The Path to Progress Through Consistency
Did you know that only about 24% of Australians meet the recommended guidelines for physical activity set by the Australian Government Department of Health? Despite the well-known benefits of exercise, many struggle to maintain a consistent routine. However, I’ve discovered firsthand that consistency is the key to making progress in your fitness and health journey. In this article, I’ll share some valuable lessons I’ve learned, along with practical tips to help you stay on track.
To keep it real I thought I would tell you the story of my new and recent exercise routine that I have already hit a wall with. At the start of this year, I decided that I wanted to try a new form of exercise for upper body strength. As a chiropractor, I bend forward over the adjusting table many hours a day. (Just like many people do over a desk or computer). I need to ensure I have the upper body strength to hold good upright posture. So I thought I would give swimming a go. I used to swim. I was a swim teacher and lifeguard during my university years. But truthfully, I have rarely swum since!
I decided to hit the pool every Monday. My first swim felt fantastic! (I did get quite sore shoulders and had to get hubby to put the ice blue muscle rub on afterwards). But I got out of the pool feeling fantastic and was excited to get back in the pool next week. I went 5 weeks in a row and I even upped the intensity and distance each week. I was at 1.2 km on week 5. Then I got a nasty cold. Swimming with sinus pain is not fun. So I decided to skip that week. I did go for a short walk around the block to make sure I moved, but I did not swim. The next Monday I was back to normal energy levels but I was still a bit mucousy. I decided not to swim again. (You can’t blow your nose whilst you are swimming laps. The tissues get a bit soggy ;P.) So the dilemma I faced was… do I go back? Or do I forget it? Do I let the habit slide?
I went swimming. I went on the Thursday after the second skipped Monday. I was no longer mucousy. I wanted to jump back in as soon as I felt able. The longer the habit is broken the harder it is to get back into routine. I dropped back to 1km instead of 1.2 km. But I got back on the horse. And I felt great both physically and I also felt great that I kept a promise to myself to go.
The Power of Persistence
Consistency in exercise isn’t about being perfect; it’s about showing up for yourself, day after day. Whether you’re dealing with illness, busy schedules, or just plain fatigue, staying committed to your workouts can be a game-changer. Just like me you too can overcome obstacles with determination.
Building Healthy Habits
Consistency breeds habits, and habits are what make long-term success possible. Instead of viewing exercise as a chore, try incorporating it into your daily routine in a way that feels natural and fun. Whether it’s taking a walk during your lunch break or doing a quick workout before dinner, find what works for you and stick with it. When it gets boring or you are no longer inspired find a new movement. I switch between gym, yoga, swimming, walking and the occasional jog. I love them all. But sometimes I love one more than another. I make sure exercise time stays ‘exercise time’. I may change what the movement is. But if I have told myself it is ‘exercise time’ I hold myself to it, and I MOVE. Over time, consistent actions will add up to significant progress.
Listening to Your Body
One mistake many people make is pushing themselves too hard, thinking that more is always better. But overtraining can lead to burnout and injury, setting you back instead of moving you forward. It’s essential to listen to your body and give yourself permission to rest when needed. Remember, progress isn’t always linear, and it’s okay to take a step back occasionally to recharge. That might mean you go for a short walk, do some stretching, or even a complete rest day. Listen to the signals your body is giving you!
In a world filled with quick fixes and instant gratification, it’s easy to overlook the power of consistency. But as the saying goes, “Rome wasn’t built in a day.” By staying persistent, building healthy habits, and listening to your body, you can pave the way to long-term progress in your fitness journey. So, don’t get discouraged by setbacks or challenges along the way. Keep showing up, keep pushing forward, and watch as your efforts pay off in ways you never imagined.
Contact Dr. Anthea Holder to assess you and see if chiropractic care is suitable for your health goals. If you are listening to your body and feel that you have weaknesses that need more than rest, chiropractic care may be beneficial. If you want to know more about chiropractic care you can read about it here. Do you have neck pain, back pain, or headaches that are holding you back from your exercise goals? Chiropractic may be able to help. Book a free phone consultation to talk with me about your health and goals.
As a chiropractor and nutritionist, I see patients daily that breakthrough aches and pains and reverse the signs of ageing joints with chiropractic care. With help, they can turn their life around to a happier, healthier version of themselves. Make yourself a priority today, and get back to living life at your best.
Yours in Health,
Dr. Anthea Holder
(Chiropractor and Functional Nutritional Therapy Practitioner)