“I would have to exercise, for sure that would be good for my health. »This cliché sums up the intentions of a large number of people with regard to exercise: although … You MUST notice the conditional? Obviously, knowing that thephysical exercise is good for you and doing with it are two distinct things. If there was a magic wand it would be enough to wave to become super motivated, there is no doubt that many of us would use it. Alas! such a wand is only found in the world of Harry Potter.

So how do you motivate yourself to move ? To find the answer to this question, first perform the following exercise. Take a sheet of paper and divide it into two columns: in the first, list the good sides (advantages and favorable aspects) that there are to be physically active; in the second, list the bad sides (disadvantages, reluctance and unfavorable aspects). Your past experiences, your current motivation and your current occupations can help you establish this statement. By way of example, here are some statements that could be found there.

Now, with your sheet in hand, take the time to assess the merits of the bad points you have identified since they are the ones who nail you to your sofa. To help you make this assessment, let’s take a look at a few.

” I do not have time “

It would be amazing. Research reveals, in fact, that it suffices to 30 minutes moderate exercises (brisk walking for example) in a day to get out of the sedentary clan. This is barely 3% of the average waking time per day. Better yet: you can achieve this goal in 2 or 3 short sessions of physical activity lasting at least 10 minutes. And you don’t have to start right away 7 days a week. A few sessions a week is already a great start.

” The weather is bad “

For some people, it’s always too hot, too cold, too humid, too rainy, even too sunny to exercise. In fact, it’s the perfect excuse when looking for one. However, this reason is not justified since you can exercise at home, in a gym or in a sports club. At worst, you postpone the session to the next day and voila.

“My physical condition is too bad”

Rather, this is one more reason to move! It has been shown that sedentary people are sick more often and go to the doctor more often than physically active people. They cost, in fact, 30% more in healthcare compared to physically active people. By choosing, for your first steps towards active life, light to moderate activities and a duration of effort that you will increase gradually, the transition from a sedentary life to an active life will be smooth even if you are not in good shape.

“It takes too long to get in shape”

Nothing is further from the truth! The benefits of exercise are felt from the first session. Experience it. Go for a fitness walk, a few laps of skating or a short bike ride. On the way back, you will already be more dénddu : an instant relaxing effect! After only a few weeks of active life, you will be able to observe physiological changes: pulse at rest and during exercise a little slower, less shortness of breath on exercise, less aches and more enduring muscles, and you will climb the stairs. , alert and smiling. On a mental level, you will be less stressed and more focused with the added bonus of better sleep. All this in 5 or 6 weeks!

” I am too tired “

It is often the lack of exercise that makes you tired. On the contrary, doing it regularly gives youenergy, even in people with chronic fatigue syndrome.

” It’s expensive! “

If you go for brisk walking, which is the best exercise to consider for anyone who wants to sneak out of a sedentary life, you won’t have to pay a penny. If you find yourself walking a lot, you will of course need a good pair of shoes walking or jogging ($ 80 to $ 130), but nothing more. Also, once you get the hang of exercising, you won’t see this issue the same way. Spending on clothing or sports equipment will soon be seen, not as an expense, but as an expense. investment in your health physical and mental.

“There is no gym near my home”

Neither the gym nor the fitness center is essential for getting in shape. There are a lot of physical activities that are practiced Home or around, or in a park or in the great outdoors: cycling, roller skating, cross-country skiing, ice skating, mountain hiking, skipping rope, exercises on fitness equipment, exercises on a mat in front of the TV , frequent climbing of stairs, etc.

“I hate being hot, sweating, being short of breath”

There are exercises that are done at a slow pace (eg Tai-chi, yoga, and various somatic education techniques) that are beneficial for health. In addition, ask yourself where could your aversion to sweat come from … Maybe you could transform it and come to find your fun as is the case with so many people.

“I’m afraid of hurting myself”

You would be right if you got back to playing hockey, badminton or tennis overnight after a long period of inactivity. Starting off like a lion after years of living in the home could even be dangerous for your heart. But if you start out so progressive by practicing an activity whose intensity is easy to control, the risks are practically nil.

“I’m not good at sports”

You can get out of sedentary life by getting up from your chair and walking. You can also opt for activities that do not require a high level of motor skills, such as step, Tai-chi, aquafitness, cycling (stationary or walking). to be “good” at sports to become a physically active person.

Finally, ask yourself sincerely if all these “bad sides” are not red herrings, excuses to postpone your taking action until tomorrow.

Here are some additional strategies that could tip the balance in theaction.

Forget the reward system

The system works like this: To motivate yourself to exercise, you give yourself some kind of reward. For example, after ten fitness sessions, you buy yourself a good dinner at a restaurant. The catch with this approach is that it creates continuous pressure on you over time. Worse, you end up exercising to reap the rewards. Under these conditions, the pleasure of moving may no longer be there. Moreover, soon the exercise will itself be a reward that you make yourself, both for your body, your heart and your head.

Don’t think of “exercise”, but fun!

This point is very important to maintain your motivation in the long term. Don’t say, “I have to go for a workout. “Instead, say to yourself:” I’m going to use this bright afternoon to go for a walk and get some fresh air “, or” I’m going to relax by taking a bike ride on the bike path “, or ” What joy! I will run or swim or row hard, and give it my all! “. In fact, practicing an activity that we like is essential to start off on the right foot, but above all, to persevere.

Take advantage of good examples

Ask friends, relatives or co-workers who have become physically active what this change has done for them. Having role models is often very reason to act.

Discover new resources

Visit centers ofphysical activity to see people in action and soak up the atmosphere there; it might make you want to do the same.

Ask your heart for advice

Take your pulse while standing still two to three minutes after getting up in the morning. If your heartbeat per minute is near or above 80, this is more reason to exercise, because your heart is probably not in good shape. But you will see, after a few weeks of active life, it will beat more slowly because it will have already become more effective!

Books

Knight Richard. On your marks, get set, health!, Editions of educational renewal, Canada, 4^e edition, 2006.

Written by the author of this sheet, the book goes deeper into the concepts discussed here

Landmarks

Public Health Agency of Canada – Physical Activity Unit

The federal agency whose mandate is to encourage Canadians to participate in physical activity in order to improve their health and well-being. Targeted advice for young people, adults, seniors, at work, etc.

www.phac-aspc.gc.ca

American Concil on Exercise

Certification body for practitioners in physical exercise. Lots of diverse information.

www.acefitness.org

Canadian Fitness and Lifestyle Research Institute

The national body for research into the importance of a healthy, active lifestyle. Stuff and lots of stats.

www.cflri.ca

Physiotherapist

A monthly magazine full of information on the links between health and exercise.

http://erpi.com

Kino-Quebec

The official body for the promotion of physical fitness in Quebec. Full of theoretical and practical information.

www.kino-quebec.qc.ca

The Physician and Sport Medicine

The site of the most widely read scientific clinical sports medicine magazine in the world.

www.physsportsmed.com