Olympics-inspired fitness journey

It's time to dispel a common myth about the Olympics: starting as a child isn't necessary to succeed.

In fact, some athletes at the Paris Olympics discovered their sports later in life.

For instance, British rower Helen Glover picked up rowing at 21, Canadian track cyclist Kelsey Mitchell first rode in a velodrome at 23, and Luna Solomon from the Olympic Refugee Team began training with an air rifle at 25.

Athletes across various sports demonstrate that it's never too late to unlock your fitness potential. Whether you aspire to Olympic glory or simply wish to complete a 5K run, here are scientifically supported tips to initiate (and maintain) an exercise routine.

Choose an Activity You Enjoy

To cultivate a lasting fitness habit, select an activity you genuinely like. Numerous studies have revealed that individuals are more likely to maintain their workout routines when they enjoy them.

While it may seem obvious, many people start their fitness journeys with overly ambitious routines, hoping for quick results, only to abandon them after a few weeks.

Consider what kind of movement brings you joy. If you love nature, plan a hike or try surfing. If you appreciate team camaraderie, explore recreational sports leagues in your vicinity. If dancing excites you, try a Zumba or barre class.

Commit to a Month

Dedicate approximately four weeks to consistent exercise. Research suggests that this timeframe can help establish a new routine.

A 2020 randomized controlled trial found that participants who exercised for 28 days were more likely to continue exercising 10 months later.

"The key to habits is repetition," says Katy Milkman, a Wharton School of Business professor involved in the study.

"If you can repeat an activity while motivation is high, you're more likely to achieve lasting behavior change."

Find a Workout Partner

Many Olympic athletes train in pairs or teams for good reason. Teammates help you remain accountable, notes Dr. Mitesh Patel, a behavioral scientist.

You’re less prone to skipping workouts if a gym buddy relies on you to show up and work alongside them.

Patel's research underscores this benefit. In a study published in JAMA Internal Medicine in 2019, Patel and colleagues challenged 602 overweight and obese employees to a daily step challenge.

Employees on teams walked more daily than those participating solo, not wanting to disappoint their teammates.

You can establish your own team too. Patel suggests partnering with a close friend or family member to set mutual fitness goals.

You might follow a Couch to 5K running plan together and register for a race. Alternatively, you could engage in a partner sport like beach volleyball or tennis and plan regular training sessions.

Enhance Motivation with Competition

Can't find an exercise partner? Compete against someone. Research indicates that competition can boost athletic performance.

A 2020 study in The Sport Journal showed that 91 participants, including collegiate varsity athletes and non-athletes, competed in events like 40-yard sprints. Those racing others achieved faster times than those running alone.

Recreate friendly competition with fitness apps like Zwift, which lets you race others in a virtual world using your bike or treadmill (with the necessary sensors and equipment for data tracking). Other apps like Strava enable you to create challenges with friends, set goals, and invite others to compete.

Redefine “Exercise”

Exercise needn't leave you exhausted to be effective. Research highlights that even small efforts can yield significant benefits.

If you've been inactive and are unsure where to start, integrate different types of physical activity into your routine, advises Michelle Segar, a sports psychologist at the University of Michigan.

This includes mowing the lawn, briskly walking your dog, or playing basketball with friends. Any moderate physical activity that elevates your heart rate offers advantages such as improved sleep, reduced anxiety, and lower blood pressure.

“Basically, all movement counts,” says Segar—and any movement “is better than nothing.”

Source: npr

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.