Referencing my younger brother’s sudden passing at the age of 35 may seem like a strange way to begin a health and wellness column focusing on the importance of consistency, but please bear with me.
My brother’s death about 16 years ago was definitely one of the greatest curveballs that life has thrown my way — unexpected and unbearably tragic with the power to thrust me completely off course.
During those weird, unfocused and hazy days between the awful news and his funeral, I remember desperately wanting something that felt normal, under my control, predictable. So, I went to the Y to get in a workout.
A seemingly odd choice, I know. I’m sure some people questioned what I was doing at the gym, how I could do something that seemed trivial and vain during such a heavy time. But here’s the thing — fitness was so ingrained in my lifestyle and my routine and my sense of identity, that getting on that Stairmaster and lifting weights provided that respite of normalcy, control and predictability that I was craving. Years of a consistent commitment to fitness has not only benefited my physical health, but provides me with a healthy way to maintain my mental and spiritual health during those inevitable times of adversity we all face.
One of the best things you can do for your overall health is to commit to a lifestyle of fitness. Easier said than done, I know, due to the widely recognized struggle to get started and the equally challenging task of maintaining momentum.
While the initial effort to begin may require the most force, the discipline to stick with it often proves more challenging and where we often see folks throw in the towel. Success and results are rooted in persistence, not the initial motivation and excitement that push you to walk into the gym, take that first group exercise class or hire that personal trainer. Motivation will wane, the novelty will fade, the excitement will dull. Consistency is what is needed to push you through this vulnerable time to the other side, where repetition develops into the long-term habits that are the building blocks of success and results.
Consistent exercise, even when not intense, is more beneficial than sporadic, intense workouts. To that end, here are some practical tips that have helped me and many people at the Y get started and stay consistent so that fitness becomes part of your routine and who you are:
■ Schedule it. Literally put your physical activities on your calendar as non-negotiable appointments with yourself. We schedule the care of our children, our homes, our vehicles, our lawns — your health and wellness should be on that to-do list as well.
■ Plan ahead. Lay out your workout clothes and shoes the night before a morning workout or pack what you need for an after-work fitness session. Sign up for that group exercise class as soon as registration opens or plan to meet a friend at the gym at a specific time to create accountability.
■ Start with small goals and celebrate small wins. Too much too soon will lead to frustration and failure. Keep your goals manageable and achievable. Start with exercising three times a week, not six. Start with a 20-minute walk, not a 3-mile run. Start with a 20-minute weight training session with light weights and good form, not an all-out effort to lift as heavy as possible. Small steps add up over time to equal significant improvements.
■ Be kind to yourself. Striving for perfection is the enemy of progress as it leads to unrealistic expectations and all-or-nothing thinking. You may miss a workout. You may suffer an injury. You may get sick. However, a few skipped workouts will not undo all your efforts and progress.
■ Mix it up. Engaging in various types of exercise keeps it interesting and prevents boredom. The possibilities for those new to fitness are numerous — walking, biking, yoga, weight training, swimming, hiking, to name a few options.
■ Track your progress. Results will not come overnight or after one workout. Whether you use a journal, app or calendar to log your efforts, this will allow you to look back, see how far you have come and celebrate milestones along your wellness journey.
Consistency is key. It’s the buffer to inevitable setbacks, allowing you to bounce back and maintain your momentum. Repetitive, consistent behaviors lead to habit formation and become part of your identity. This shift in self-perception is powerful — when you see yourself as someone who is active, fit and healthy, it reinforces the desire to maintain those behaviors. And consistency doesn’t just lead to physical health; it fosters mental resilience and discipline, and creates the foundation for your overall well-being.
Rebecca Bishop is executive director of the Jefferson County YMCA.
