Exercise: Ten Tips to Achieve Consistency

I have lived a sedentary lifestyle for 20 years, exercising sporadically, without ever achieving real results.

For the first time in my life, I recently achieved some semblance of consistency with my exercise routine. I have reflected on the factors that contributed to my success, and I share these with you here.

• Motivation versus discipline
• Decision making versus routine
• Finding time
• Choose a location
• Broad versus narrow focus
• Make it enjoyable
• Visualising visceral fat
• Physique, dating and relationships
• Equipment and gadgets
• Grow rabbit ears

1. Motivation versus discipline

I found this distinction simple, yet powerful. Motivation fluctuates. Consequently, relying on motivation may lead to a sporadic routine. Consistency requires discipline. Use discipline to commit to a routine.

2. Decision making versus routine

Rather than relying on daily decision making, view exercise as a routine, or a lifestyle. Too many factors influence our decisions, rendering decision making inconsistent.

3. Finding time

“I don’t have time” was my go-to excuse for years. Recently, I had an epiphany. If I wake up earlier, I’ll have more time. Rather than waking at 7am, I now set my alarm for 5am. Being a morning person, that has resulted in fourteen productive hours more each week.

4. Choose a location

We’re all different. For many reasons, I prefer to exercise in nature. I enjoy the elements, the scenery and the privacy.

5. Broad versus narrow focus

Fitness experts may disagree, but I find a narrow focus to be quite helpful. It keeps the routine simple. My life is hectic. For now, simplicity is what I need.

6. Make it enjoyable

It take me about 15 minutes to drive to my exercise location. I stop at McDonald’s to buy a coffee for the drive. I enjoy the drive, and I enjoy coffee.

7. Visualising visceral fat

I used to visualise belly fat as being outside the abdominal cavity. Now I visualise it inside the abdominal cavity, impeding my organs. This motivates me to get rid of it.

8. Physique, dating and relationships

For many years I underestimated the significance of physique on dating and relationships. Like it or not, physique is a significant factor in determining sexual attraction.

9. Equipment & gadgets

This depends on individual preferences and needs. In terms of equipment for walking up stairs, I use a weighted vest, ankle weights and a kettlebell.

For comfort, I like to keep my pockets empty. The only thing I carry in my pocket is the key fob for my car. I use an apple watch to track my activity and to play music. Internet connectivity is poor where I exercise, so I make sure to download songs onto my watch. Airpods are my earbuds of choice.

10. Grow rabbit ears

As my fitness improves, I carry bigger weights up the stairs. I use ankle weights and a weighted vest. I also carry a kettlebell (suitcase carry). I have noticed the language passersby use when we interact. For example, they might ask, “are you training for something?” This is great motivation. I’m not exercising anymore, I’m training! Keep your eyes and ears peeled for motivation.

Good luck with your journey!