How do you get people who don't like sports to start exercising? Formation of exercise habits!

"How on earth do I get someone who doesn't like exercise to start exercising?" That was the question my calisthenics asked me.

I smiled and said, "Wait until they are so painful that they have to get better through exercise."

The physiotherapist frowned and said, "Don't! Don't wait for the pain until then!" (Because it will really hurt)

In fact, when I regained the exercise habit of my youth, it was because of "the pain that I wanted to find a solution" that I remembered, "Ah! I have hardly exercised in the ten years since I graduated." Only occasionally a colleague would go out to play basketball. I moved, and several times after work, I wanted to go to the gym to see if I could find my habit, but in the end I didn't make it.

And one of the big reasons is: I'm a person who needs a sense of belonging to a space or a path. As long as I don't feel comfortable in a field, it's hard to have a second chance to walk in. (This also includes any place and the feeling of speaking to a person.)

This is also something that many people don't think about when building a habit. They don't like exercise. Maybe it's because "you can't find a place you like and feel comfortable doing it yourself", but it's more likely that you don't think about it from your heart " I like", "I want", and "I can" in what state, space, and time to exercise, so I completely give up exercise.

I regained my exercise habit because of long-term use of the computer, my elbows would hurt my wrists, and my poor sitting posture would hurt my shoulders, neck, and head, resulting in blurred vision (I was only in my early thirties, and it was too early to say presbyopia ) So I started to look for a solution, because "long-term use of the computer" is inevitable at work, so I need to find a way to make my body not feel pain when using the computer for a long time.

At first, if you encounter such a situation, if you seek medical treatment, the first thing you will be reminded is "you need to improve your posture", and then you may enter a long "see a doctor for treatment" and "spend money to massage and massage to relax" , but the state of pain when you don't do it often makes people think "I can make money to see a doctor or massage."

If you happen to be looking east, west, west, and divination, and encounter someone who says to you, "Are you exercising," you may think "Uh! I don't seem to be exercising!"

At that time, I happened to find a "physiotherapist" (not traditional massage) through a friend. When she asked me about this, I told her that I was learning to swim, and she suggested that if I can learn to swim, I can maintain it well. The habit of exercise can improve those soreness. (Even with her, I am taller than the average person, improve the height of my desk and chair.)

I asked a friend of my sister who studied physical education to teach me how to swim, but I don't like indoor heated swimming pools very much, so I had to solve the issue of "my sense of belonging to the space". Only then did I know that there was a "public swimming pool". , but the swimming pool is also a place where "all people", and there is a lot of physical contact and eye contact with people (learning to swim also requires touching the coach all the time, just like being afraid of water will make me afraid.) Need To overcome these anxiety-provoking states, I can get into exercise mode.

It took me about six classes to learn to swim, and to establish a "comfortable" entry and exit pattern with the swimming pool , such as silently walking in and out without meeting anyone's eyes, or choosing between When there are few people, in summer (summer vacation) early in the morning (otherwise there will be children all day), try not to go on holidays, and the shower room before the final clearing at the end of the tour at the end of the tour is least crowded... so you don't have to worry about being in the water all the time. bumping into people or using the shower with a large group of loud people (I'm afraid a lot of people's voices are in a confined space).

So my swimming habit is established every morning when I wake up hot after entering the sunrise. In addition to being too busy to go into the water after the opening time of the swimming pool, I will take fifteen minutes to swim 500m or 30 minutes to swim 1000m, and the round-trip driving time plus swimming and washing time is about 45-90 minutes to complete a day's exercise time. It has also greatly improved my state of being free from pain all the time.

The so-called "exercise" is not for "longevity", like how long people have to live, or it is used to stick to the community as if it is a healthy appearance, and it is necessary to practice large muscles and have a super-perfect body proportion. and enviable lines.

It's not an exaggeration to say "Wait until they are in pain and have to improve through exercise".

"Exercise" is to allow you to have the muscular endurance and physical strength that you need in your life "every day you live", and don't live in a state of "no day without pain".

But how to "experience" this exercise to "make the body feel free from pain", and even make the mind feel relaxed?

If you are like me and need a sense of belonging in a state, you must first know which field you like? What kind of space makes you more comfortable?

For example, I like open spaces, where people are scattered and not crowded, so I choose outdoor sports instead of gym or group training classes.

For example, I don't like to wait for people and I don't like to exercise with people, so I choose swimming, walking, jumping rope, and cycling that can be done by "one person", rather than basketball and badminton... These types require more than two people (Occasionally I will play basketball and shoot by myself, but I need to find a free basketball hoop, otherwise I can only watch other people's bullfights)

*I mean, please exercise and exercise, don't waste time chatting and skimming your phone, once you spend too much time on it, you will be anxious and have no time to do other things and don't want to exercise.

Next, let's think about "time". At what time can I get up and exercise? Many people will say: "I'm very tired after get off work and don't want to exercise." Or "I don't have time to exercise after get off work."

The former is the misunderstanding of most people, who think that "if you are tired, you have no energy to exercise." You should think about it in reverse, maybe your body's strength cannot cope with your physical energy consumption for a day, so you will think "I am very tired." Ah, why do you still need to exercise?” But in fact, you can improve your physical and mental strength through exercise, so that you can be in a better state to devote yourself to work.

And "I don't have time to exercise after work." For me, who "worked from home and was too lazy to go out and often worked day and night", I can make special time to "go out", so I have a fixed commute time. People, you should let yourself "leave work" for a certain period of time. It's not difficult to spend 30 minutes exercising, especially: please close those communities, groups, and societies that will make you stare at them. , games, mindless sliding all the way to the next limit... The time you spend on this is calculated in hours, you only need to spare one hour a day, enough for you to exercise.

Then you may choose a different exercise method because of the part of the body that needs to be strengthened, then you need to spend a little thought to feel the changes in the body caused by different exercises: yoga may soften the muscles and bones, swimming consumes a lot of energy and Shape the body line but may not lose weight, heavy training strengthens muscle strength (and there are different parts), running and other aerobic exercise may consume a lot of physical strength and feel more tired...

You have to give yourself some time to feel the changes in your body. Going to "rehabilitation" because of the pain is actually a very long time before you can slowly feel that the parts of your body that are causing you pain are improving. The same is true for "exercise". You will lose weight if you don't exercise for two or three days. You won’t have major muscles after exercising for a week or two, but you will feel the changes in your physical strength and even your mental state during exercise. When your body is comfortable, your heart will be more able to bear the needs of life.

After I started to regain my exercise habit, I swam in a lot of swimming pools in South Kaohsiung, and found a few swimming pools that I was more comfortable with. From March to November, I spent five to six days a week. In the water; when it is too cold to swim in winter, I have a long time to go out and cycle 20K on a fixed route every day five to six days a week.

It has been a waste of more than a year after the epidemic. I dare not go to the swimming pool or go to the gym (it was originally a place where I was afraid of many people). I really didn’t think about it until I went to the doctor in pain, “I haven’t exercised for a long time. "And it took a little time to re-establish exercise habits: go to the gym every day to walk or run for 20 minutes, and then skip the rope 1,000 times.

The physiotherapist asked me, "Aren't you often lazy and unwilling to exercise?"

It seems not. Maybe it's because I have the "fixed" quality of Yas. The things I decide to do, the things in the schedule, as long as they are interrupted or not done, will make me very frizzy. In order to keep myself from frizzy, The best way is to "get up and do it right away" and finish the itinerary in the fastest time. (The bicycle is the most tangled, because even if you want to give up halfway, you have to ride the same distance back.)

There will be times when you really don’t want to exercise. I think girls will have a particularly obvious feeling. A few days before and after menstruation, they will feel particularly weak, and the state of exercising is not as strong as usual, so rest or don’t have to force it. The amount of exercise on weekdays doesn't matter. But don't let yourself get used to not exercising just because of this.

"Exercise" is not meant to make you grow bigger and live longer. But in order to make your body have the physical strength to "get older and older and never finish things" in the long life. Give yourself half a year to find the sports you like, the space you like, the time you can control, and then feel the changes brought by sports, from physical to psychological: get used to it, fall in love with it!

Figure: 20190127 Xiaoyang. Sunflower Bookstore. Canon EOS M50. This is supposed to be my last bike ride of nearly 100K back and forth before moving. After moving house for a while, I took my car to my new place, and then I couldn’t eat outside during the epidemic (I would stop to eat when I went out), and I didn’t seriously find a new route to ride. I think after this autumn and winter, I can restart Find a route you like! And I'm skinny enough to wear a bike suit that fits. Must be handsome XDDDDD