How to Trick Yourself into Exercising
One simple motivational tactic will promote greater health and happiness
Welcome back to Age Wise, exploring the science of improving physical health and mental wellness at every stage of life. This week: A nifty self-motivational trick.
First a quick note…
“Make Sleep Your Superpower” is now out in paperback, in addition to the Kindle version. Your support makes this newsletter possible, so if you get my book, I’d be grateful if you offered a brief review (you can do that here). Even a quick line or two is helpful and much appreciated.
And now, the motivating thoughts you came for…
This weekend I’m doing my first running race in more than a decade.
I love running, and from my 20s into my mid-40s I ran a lot, sometimes just for pleasure but at times as a pretty competitive age-group triathlete. Eventually my back couldn’t take it any more. Chronic low back pain, and then hip pain, sidelined me. About a year ago, I gave in to my wife’s suggestions to try yoga, and I feel physically better at 60 than I did at 50. I can run again! But that’s another story.
Here’s this story:
We humans did not evolve to exercise. We evolved to hunt, gather, run from predators, prep food, eat, have sex, sleep, then start all over again.
Run a 5k for no reason other than a T-shirt or the chance to prove that you can run that far? Well, yes, that’s the story.
I had not planned to race again. But our 21-year-old son decided to enter his first running race and encouraged me to join him. He’s doing the 10k. I decided on the 5k.
Signing up to run. That’s the story.
By signing up, I was instantly motivated to get out there and train a little more, so as not to embarrass myself. Nothing major, and all with great caution (see my article on how to start running, safely). But it motivated me to go a little farther. A little faster.
That’s it. That’s the story. Don’t just promise yourself you’re going to exercise—that’s too vague to be helpful. Set a specific goal. Anything. If you can’t jog a mile, aim to jog a mile. Lift 10 more pounds on the barbell than you can now. Bike your age in distance or do your age in push-ups (two of my previous self-motivational tricks). Or learn how to tango (I hear it’s a great workout).
If your physical activity of choice involves competitions, enter one. But whatever, set an achievable goal, something to point toward that’s not too far off.
I looked at the times of the 60+ runners in last year’s rendition of this 5k race, and you know what? I don’t plan to be last. Now I have a primary goal (finish) and an achievable secondary goal (finish well). Motivation is no problem.
So wish me luck. I’ll let you know next week how it went.
More importantly: Find your mountain, real or metaphorical, set a goal, and start climbing. You’ll be almost instantly less stressed and happier. You’ll sleep better. You might even live longer. And your body and brain will thank you profusely by staying well along the way. No excuses.
Your support makes this free newsletter possible. If you find it useful, please consider forwarding it. You can find more of my health and wellness writing on Medium. Also find me on YouTube,Instagram, Twitter,Linkedin. And if you ever feel tired, unfocused, stressed or cranky in the afternoon, consider checking out my book, Make Sleep Your Superpower.—Rob