Years ago I set an exercise goal that I’m embarrassed to admit. But, I will. I wanted to run a marathon shirtless. As vain as that sounds, it really was about something else.
This goal tapped into something deep for me. I’m a skinny guy who’s never been comfortable in a bathing suit. That discomfort has long been motivation for me to hit the gym. Yet, I’ve never stuck with it.
In 2008 I started running for exercise. A few years later I revisited my long-standing, but failed goal to build muscle. Combining my running with lifting weight seemed like a guaranteed winner. It had a clearly defined outcome…that I was comfortable enough with my physique that I’d run 26.2 miles without a shirt and since I had a specific marathon in mind, it was time sensitive.
It also came packed with a lot of emotion.
That emotion fueled my trips to the gym. I was working hard towards this goal. But, after a couple weeks, the feelings faded, the progress was hard to discern, and the motivation was gone.
Not only did I never run a marathon shirtless…my powerful goal didn’t even make it out of January. That wasn’t the first time I’ve experienced an exercise goal fail. I have plenty more stories, if you’re interested.
WHAT MOTIVATES GOALS?
I also know that I’m not alone. I’ve seen research that only 8% of all goals are achieved. Most goals, no matter how perfectly they are worded, are often fueled by emotion. And, those emotions are rarely sustainable. Because the emotions fade before we see any progress, our exercise starts feeling like a grind which is even less sustainable.
The better strategy is to start small and think long. In other words, embrace fitness as a long game. It’ll be awhile before we see or feel any progress. In fact, the first step of any exercise program is to establish a consistent habit.
WALKING AS EXERCISE
Walking is well suited to begin a fitness journey that sticks. Walking doesn’t require learning a new skill, spending a lot of money on fancy equipment, or driving to a special location. Simply dress for the weather, open the front door, and go.
Walking is flexible and can be fun! It’s also effective exercise. Research keeps telling us that walking at a moderate pace can lower the risk of cardio disease, diabetes, some cancers, dementia and more. But, walking has more than just possible long term benefits. A walk right now can lower stress, help you think better, be more creative, and feel good!
Before you head out to buy a Fitbit and start walking 10,000 steps, it’s important to first build an exercise habit. I recommend starting with a commitment to walk ten-minutes every day. I also recommend you do this for 90 days. Most of us can find time, even in a busy schedule, for a ten-minute walk. And, on those days when the weather is a challenge, ten-minutes doesn’t feel overwhelming.
There’s also research indicating it takes about 66 days on average to build a habit. Some of us can do it in less time, some need more. Setting a 90 day goal should be sufficient for most of us to create the exercise habit and even start building a little fitness momentum.
YOU CAN MAKE 2024 DIFFERENT
To help you start a new exercise journey that lasts, I do a daily ten-minute podcast called Walking is Fitness. To provide a little additional motivation, there’s a new episode every day. And, to make it more fun, I’m walking as I record the episode. The podcast can be your walking buddy as you start 2024 with a goal to exercise.
As fun as it feels to have that emotional excitement as we’re starting a new goal, it’s important to remember the excitement rarely lasts. Start small. Think long.
How about a daily ten-minute walk together that puts you in that really small group of people who actually achieve their exercise goals?
Tap HERE to check out the most recent five episodes of the podcast Walking is Fitness