Have you ever started an exercise program gung-ho only to quit a few short months later? Well, you are not alone. Approximately 50 percent of individuals who start an exercise program withdraw within six months. Not much time to fully realize the wondrous benefits from activity. How can we maintain physical activity over the long haul? According to Wellcoaches®, the most important determining factor in starting and maintaining an exercise program is self-esteem, or the belief that one has value and self-worth as a person. Behavior change cannot occur until this foundation is secure. So how do we go about fostering a sense of self-worth? Although an in-depth examination on self-worth is outside the scope of this article, here are some basic steps to begin the process of feeling better about how who you are.
Positive vibes, man. One common thing people who want to get active but can’t quite “get there” do is find the negative before the positive in a situation. It is much easier to see the reasons why not to go for a 15 minute walk, for example, than reasons to actually do it. Often times we are simply not aware of how we think. Start to notice the things you say to yourself.
Find people who support you. Surrounding yourself with like-minded people on a regular basis can help foster your sense of well-being. Jennifer Huberty, PhD, Associate professor of Exercise and Wellness at Arizona State University, has researched exercise adherence in women. She found that those women who remained active over a period of several years had more self-worth than those who dropped out of a program. She started a book club with the intent of fostering a sense of self-worth in women. The club covers topics on health and fitness; however, they read what is on the best seller list. Discussions about the stories often relate to the women’s lives and how they can make positive behavioral changes.
Re-frame your approach. Rather than trying to “work out” more, think about moving more. Simple tasks like taking the stairs, walking instead of driving to the other end of the mall and getting up each hour and moving for 5 minutes can all have a positive impact on total physical movement. Weight Watchers celebrity spokesperson Jennifer Hudson states that “…I approach life that moving is better than doing nothing.” With an 80-pound weight loss under her belt, she is a grand example of simply moving more.
Taking small steps to foster self-esteem will increase initiative and resilience in your journey to a more active life. It is these small steps that, over time, will gradually begin to shift how you feel about who you are.
Remember, it was the tortoise that won the race.