I have huge problems with time as, for me, there simply isn’t enough of it. I work full time, I have two teenagers, a large dog, a house to try to keep habitable, friends and family to see and a seemingly endless list of ad-hoc things that need doing. A lot of the time getting out and exercising is grabbing time wherever I can and putting it in the diary. This is one of the reasons my lunchbreak is so important time to me.
When I do plan going outdoors I usually have a rough plan of when are where I am going to go. I aim to run three times a week – twice with the running club and once on my own. My solo run time will vary depending on what is happening that week, with teenage boys I am often a taxi service to various clubs, cricket matches, football matches, friend’s houses etc so I usually have to work out a space in my diary for example I am going to run this Saturday morning around 9am. I will have a rough plan of the distance and a route and I look forward to it. I have always found being vague – oh I might go out this weekend and maybe run two or three miles – means its much less likely to happen. Without that time set aside then something else always seems to come up and I tell my husband my plans too so it’s not a surprise to him. He does the same.
I paddle most weeks with the club and that is a set time too, another set time in the diary and that is another habit formed for myself and my youngest son. We look forward to it and everyone in the house knows when we go.
When exercising and/or getting outside becomes is a habit it tends to become something to look forward to and, for me, it only takes something unexpected for me not do it, for example I wont run if there is ice on the ground as I don’t want to risk slipping and injuring myself.
Habits are all about associations and our minds determine whether it’s worth repeating. Each time you repeat something (like going for a walk) you are developing a habit and potentially building skills and endurance. You are likely to start to associate your activity as being something you enjoy. You could add more enjoyment like listen to music, a book or give yourself a ‘reward’ when you get home. You could put £1 in a jar for every mile covered and that is your treat fund at the end of the month. I have associated that feeling of going outside with taking a deep breath and, albeit temporarily, I am free from the anxiety that so often consumes my world.
If you are someone who struggles to just get out then try to make the activity a habit, something to have as a regular thing in your week and start to look forward to. Make plans of places to go and look for new paths. I found that when I started running and walking more I discovered so many paths and routes that are virtually on my doorstep that I never knew about and had certainly never explored despite living here for several years. You notice so much more around you when you aren’t driving and you can explore. I notice so much more around me – flowers, trees, wildlife, other people. Even in built up areas there is lots to see and notice if you go looking and that could include interesting buildings and other architecture as well as any greenery and wildlife. I recently did a running tour of Birmingham and we stopped to look at some of the graffiti, the artwork was just amazing in some places!
It’s a good idea to build up gradually, for example going from nothing to walking five miles every day would be very difficult. Not only has the potential to cause an injury but I would imagine it would quickly become a chore rather than a pleasure. Build up gradually with achievable goals – I will walk approximately one mile each walk this week but one and a half miles next week or I am going to walk twice a week this month then three times a week next month.