Starting and sticking to a fitness routine can be challenging, especially when we’re juggling various responsibilities and priorities. However, incorporating movement into our daily lives can have numerous physical and mental benefits, such as reducing stress, improving mood, and enhancing overall health. In this blog post, we’ll share some valuable tips and insights from Dr. Michelle Quirk, a running coach and founder of Mindful Marathon, on how to start and stick to a fitness routine that works for you.
- Start Small and Consistent:
According to Dr. Quirk, one of the most common mistakes people make when starting a fitness routine is trying to do too much too soon. Instead, she advises starting small and being consistent with your efforts. Even a five-minute walk or jog around the block can make a difference, and gradually increasing your time and distance can help you build endurance and confidence over time. Dr. Quirk also suggests finding a time of day that works best for you and sticking to it, whether it’s in the morning, during your lunch break, or in the evening. - Set Realistic Goals and Celebrate Progress:
Another important aspect of starting and sticking to a fitness routine is setting realistic goals and celebrating your progress along the way. Dr. Quirk recommends setting both short-term and long-term goals that are specific, measurable, and achievable. For example, if you’re starting with a five-minute walk, aim to increase it to ten minutes within a week. Once you reach your goals, take time to acknowledge your achievements and reward yourself in a way that aligns with your values and interests. - Overcome Obstacles and Forgive Yourself:
Despite our best intentions, there may be times when we miss a workout or fall off track with our fitness routine. According to Dr. Quirk, it’s important to overcome obstacles and forgive ourselves when we encounter setbacks. Whether it’s due to a busy schedule, illness, or other challenges, missing one workout doesn’t have to derail our progress. Dr. Quirk suggests starting again with a shorter workout or modifying your routine to fit your current situation. By offering ourselves grace and compassion, we can reduce stress and cultivate a positive relationship with fitness.
- Join a Community and Make it Fun:
Lastly, Dr. Quirk emphasizes the importance of joining a community and making fitness fun. Whether it’s finding a workout buddy, joining a fitness class, or participating in a virtual challenge, having support and accountability can make a big difference in our motivation and enjoyment of exercise. Additionally, finding activities that we enjoy and that align with our values can help us maintain a long-term fitness routine. For example, if you love dancing, try a Zumba class or if you enjoy being in nature, go for a hike or run outdoors.
In conclusion, starting and sticking to a fitness routine may require some effort and intentionality, but the benefits are worth it. By starting small, setting realistic goals, overcoming obstacles, and finding support and enjoyment, we can create a sustainable fitness routine that works for us. As Dr. Michelle Quirk reminds us, “No one workout is really going to make or break anything, right? But something is better than nothing.” So, let’s lace up our sneakers and take the first step towards a healthier and happier lifestyle.
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About Dr. Quirk
Dr. Michelle Quirk is a board-certified pediatrician and a certified run coach with the Road Runners Club of America (RRCA). She founded Mindful Marathon to help make running easy and fun for busy professionals. Using an informed, enjoyable, and effective approach, she coaches her athletes to a life-long love of running!
