Help with establishing a habit

lokihen

I'm trying to make daily exercise a habit (again). I have arthritis and migraines that can derail my plans and when it happens, the effort to begin again seems insurmountable.

Logically, I know I'll feel better when I exercise. It's just not enough to get me moving without massive effort. I'm on day 3 now.

sbelletti

My rule on days where I just don't wanna exercise is this: I have to exercise for 10-15 minutes. If I'm still not feeling it after that, I'm allowed to stop. Occasionally I will stop at that time, but generally I feel better once I'm going and can continue on.

Start with small goals. Once you get that habit established, add another small goal and so on.

Xellercin

I can speak from a lot of experience with this: make it easy.

What's more important is developing the habit. So even if some days you just put on your exercise clothes and go sit where you would exercise and drink a cup of coffee instead, do that. Just make the routine of preparing to exercise a non-negotiable part of your day.

Have exercises and stretches that just feel good to do, and do those on days that you don't feel like pushing yourself. If you don't have a really goof PT helping you, then get one. 50% of my exercise routine is my lying down on various blocks to stretch out spasming muscles. This always feels great and always makes me feel great, and the more often I do it, the easier it is to do strengthening exercises, so the stretches are actually MORE important to do consistently.

The more you have the routine of being ready to exercise, the easier it will be to just add a few things to your already enjoyable stretching routine. Maybe you add in a minute of plank or modified plank, maybe some light weights or other body weight exercises, your PT can guide you as to what's best for your specific body.

Basically, always give yourself permission to only do today what's easy and comfortable. Over time, you will solidify the routine, and eventually build your comfort and tolerance to more and more challenging exercise.

What you DON'T want is for the thought of getting ready and going to your exercise spot to always feel hard. If on any given day you can think of pushing your body and say "eff this" and just do the pleasant stuff, you will never have a reason to avoid exercise.

For me, no matter what I feel like doing in a given day, I *always* enjoy it and *always* come out feeling better. So on the horrible days of pain and weakness, I'm still motivated to throw on my gym clothes and set up the mat because I never ever have to dread it.

Always work within your capacity, that is the cornerstone of activity when you are dealing with any kind of physical limitations and pain.

FWIW, with this approach, I have excellent muscle mass, and excellent pain management, because consistency is far more important than intensity.

spiriteagle99

I have an energetic dog. He needs walks every day, rain or shine. That means I get a walk or two or three every day. It's fun for him, exercise for me and my husband. If you don't have time for a dog, then set a time to go for a walk every day. When you get home from work or lunchtime are options now, or after dinner when it is light later. If you're a morning person, set your alarm to get up 45 minutes earlier and put your workout or walking clothes out so you don't have to think about what to put on.

amykay9377

lokihen wrote: »

I'm trying to make daily exercise a habit (again). I have arthritis and migraines that can derail my plans and when it happens, the effort to begin again seems insurmountable.

Logically, I know I'll feel better when I exercise. It's just not enough to get me moving without massive effort. I'm on day 3 now.

While I am lucky enough to avoid the arthritis part (at least for now), I can completely sympathize with you on the migraine part! They just screw up your entire day/week!!!

I learned early on that I HAD to make a schedule, or I'd never get back on the wagon if I fell off. I slid during Covid, and I'm still being dragged behind the wagon (especially with new upheaval at my job), but the calendar helps. This is what I did:

I looked at my calendar for days/times that were NOT good for me to go to the gym, or go for a walk, whatever. On certain days I have after-work appointments, or have to pick the kid up from tuba class, whatever. Knowing that I can't do Tuesday means I had to fit something in on Wednesday, for example.

Once I knew what days I could get to the gym, and what days I could do something at home, I was able to build a weekly schedule (for me right now, Monday Rest, Tuesday Treadmill, Wednesday Rest {after work appointments}, Thursday Treadmill, Friday Gym, Saturday Gym, Sunday Long Run {3+ miles}). It's not the best right now, but it's what I can fit into my schedule while still taking care of my family and living my life.

But what does this have to do with you? Well, migraines kick my *kitten*. I'd guess they do yours, as well. We don't want to do squat while we have them, and the day after they're gone, we don't want to "whistle past the graveyard" and have them come back, so we take off another day or so... and then before you know it, it's been a week since you did anything! (Or maybe that's just me). With your calendar, it kind of becomes ingrained in you after a while that no matter what happened on Friday with your migraine, Tuesday is treadmill day, so let's get to it. You can go easy, you can go shorter, but Tuesday is Treadmill Day and you don't want to be a quitter. Not wanting to skip an "appointment" on my calendar has gotten me in my sneakers many more times than I can count. I refuse to be a quitter for something I have scheduled. Perhaps this is something you can work with!

hesn92

Start small. I've heard of tacking a new habit onto an existing habit to help it stick. Maybe add in a walk into your morning routine, or after dinner.

lokihen

amykay9377 wrote: »

lokihen wrote: »

I'm trying to make daily exercise a habit (again). I have arthritis and migraines that can derail my plans and when it happens, the effort to begin again seems insurmountable.

Logically, I know I'll feel better when I exercise. It's just not enough to get me moving without massive effort. I'm on day 3 now.

While I am lucky enough to avoid the arthritis part (at least for now), I can completely sympathize with you on the migraine part! They just screw up your entire day/week!!!

I learned early on that I HAD to make a schedule, or I'd never get back on the wagon if I fell off. I slid during Covid, and I'm still being dragged behind the wagon (especially with new upheaval at my job), but the calendar helps. This is what I did:

I looked at my calendar for days/times that were NOT good for me to go to the gym, or go for a walk, whatever. On certain days I have after-work appointments, or have to pick the kid up from tuba class, whatever. Knowing that I can't do Tuesday means I had to fit something in on Wednesday, for example.

Once I knew what days I could get to the gym, and what days I could do something at home, I was able to build a weekly schedule (for me right now, Monday Rest, Tuesday Treadmill, Wednesday Rest {after work appointments}, Thursday Treadmill, Friday Gym, Saturday Gym, Sunday Long Run {3+ miles}). It's not the best right now, but it's what I can fit into my schedule while still taking care of my family and living my life.

But what does this have to do with you? Well, migraines kick my *kitten*. I'd guess they do yours, as well. We don't want to do squat while we have them, and the day after they're gone, we don't want to "whistle past the graveyard" and have them come back, so we take off another day or so... and then before you know it, it's been a week since you did anything! (Or maybe that's just me). With your calendar, it kind of becomes ingrained in you after a while that no matter what happened on Friday with your migraine, Tuesday is treadmill day, so let's get to it. You can go easy, you can go shorter, but Tuesday is Treadmill Day and you don't want to be a quitter. Not wanting to skip an "appointment" on my calendar has gotten me in my sneakers many more times than I can count. I refuse to be a quitter for something I have scheduled. Perhaps this is something you can work with!

Thank you so much. This really helps.

elisa123gal

find an exercise you enjoy that gets your moving. walking, chair yoga, walking in place to music, stretching. Anything that makes you happy and feel better. and then build on that as your desire and ability grow.