A Challenge for the Autumn
As we hurtle towards September, close our curtains a bit earlier each evening and take note of who is going to be appearing on Strictly, it is time to enjoy the latter part of summer and make a few plans for the autumn. After all, the autumn months are there to be enjoyed and they also provide a great opportunity to prepare ourselves for the inevitable onset of winter.
The point I’m wanting to raise in this article is that it is easier to start an exercise challenge in September or October, then keep it going, than it is to start in January. It’s not impossible to start in January, many people do, but it is easier to make that start when there is a bit more light and a bit more warmth in the air.
The reason I like to promote the idea of taking on an exercise challenge is because I believe it is a great way, for many people the best way, to generate a level of motivation that will drive you on to take more exercise and succeed with your challenge.
If you say to yourself, “I’m going to do more exercise from now on” you will probably do more exercise for three or four days, then drop back to your previous exercise levels, whereas, if you say, “I’m going to walk a mile every day” you are more likely to build a determination to keep it going and form a habit. Before you know it, you will have walked a mile, every day, for a month, and at that point you will be even more determined to get to two months and three months. And by the time you get that far, you will have learned a few tricks for finding the time to get out for your spot of regular exercise.
Once you get into the swing of an exercise challenge you identify the slots in your day when you can sneak in a ten-minute walk or even just a two-minute indoor weights session. The advice from the World Health Organization is that Every Move Counts, so even a one- or two-minute session is of some value. A one-minute session in the house lifting a moderate weight or two-minute walk might not seem much, but it is better than nothing. Every move really does count.
Getting back to a challenge for the autumn, the main point about a physical exercise challenge is that it should be set at a level that will give you a bit of a push but not take you so far that you set yourself up to fail. If you make your challenge too easy, you can always adapt your rules and make it slightly harder at a later stage.
For most people that haven’t been taking much exercise in the past, the best way to start a challenge can be to base it on walking. Set a distance you aim to walk each day or each week, and by getting outdoors at every opportunity you will achieve your aim of taking more exercise. In addition to walking more, you will also breathe in more fresh air, spend a bit more time with the sights and sounds of nature (even if you live in a city) and you should start to gain some welcome health benefits.
My book, Find Time for Exercise, has more ideas for exercise challenges, and encourages the reader to use their imagination in coming up with a new challenge.
I hope this is helpful and hope you manage to get outdoors a bit more to enjoy those autumn leaves and early sunsets.
In the meantime, keep the sunscreen at hand for the rest of summer, but dig out your hat and scarf for when the cooler weather kicks in.
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