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It’s a bit of a rambling post this week, but bear with me!
Billy Connolly famously said there is no such thing as bad weather, just the wrong clothes. The other day was horrible. We had storm Chandra causing chaos in places across the UK, flooding and the associated travel disruption. Thankfully, where I am wasn’t hit too badly, but it did mean the whole day was wet, windy and cold. Basically a day where I would normally stay indoors and snuggle up somewhere warm. I couldn’t on this occasion because it’s the day of the week I work elsewhere, and I had in person meetings lined up. That meant getting out in the rain and walking to my meetings. So this post isn’t actually about the weather, it’s about being active, the impact this has on our health, and staying motivated.
We all know we should be including physical activity in our days, right? The recommended amount is 150 minutes of moderately-intense exercise a week. And we know the benefits we are told about – it’s good for your heart, it’s good for your mental health, it’s good for all sorts of things. The thing is, just because we are told something it doesn’t mean that we feel it in ourselves, and knowing that you ‘should’ be doing something ‘because it’s good for you’ is very different from actually acting on that information.
This is an example of extrinsic vs intrinsic motivation. Extrinsic motivation comes from external sources. When it comes to being more active, it’s your doctor saying you should do this for your health, it’s your friend saying do this to help me, it’s your child saying I want you to be able to continue doing things and have a good life as you get older. The problem with this is that all the momentum comes from someone or something else. Intrinsic motivation on the other hand is internal, it comes from you, not just saying ‘I want to do this because… I feel healthier… I sleep better… I have more energy…. I want to be there for my children as I get older… I am more positive and happier in myself…’ but actually feeling those impacts in your body and mind. And feeling those things, along with forming good habits, helps you to keep them going, even if the extrinsic motivators stop.
Basically, extrinsic motivation is great for getting started, but without developing some intrinsic motivation it is unlikely to be enough on it’s own to keep you going.
Reflecting on my own activity over the last few years particularly, I have come to understand that I don’t like structured exercise. I always knew I wasn’t a gym person – it’s not that I feel self conscious, or judged. I just don’t enjoy that particular exercise environment, it feels forced and like a chore – something I have to do, rather than something I want to do. I much prefer finding ways to incorporate exercise into my every day activities – being ‘physically active’ rather than ‘exercising’.
I have found that 15-20 minutes of exercise at home in the mornings sets me up for the day – normally a short yoga routine with 2 or 3 strength based exercises which I change out depending on how I feel that day. I have begun walking up to the library a couple of days a week to work from there instead of at home, I try to walk anywhere that is within a mile or so, and plan to get back into cycling anything that is within a reasonable cycling distance. A habit I lost during the pandemic when usual working conditions went out the window, and I haven’t really managed to get back into. The point is, this is what works for me – and because I am doing it my way, in a form that suits my preferences, my schedule, and makes me feel good, I am much more able to keep doing it.
Other things related to being active I have noticed about myself have come from different places over time. A couple of years ago a colleague mentioned that she felt she didn’t sleep well if she hadn’t been active enough. It wasn’t something I had really paid attention to until she brought it up, but when I thought about it, I started noticing that on days I was less active I found it harder to get to sleep, and at times where I wasn’t very active for a long period my energy levels dropped, sending me into a downward spiral of not wanting to be active because I felt lethargic, and feeling lethargic and wanting to sleep more because I wasn’t being active. It turned out this was partly down to another health condition (I am hypothyroid, who knew? That might be another post!). Bringing that under control has helped me to get back into a space where my energy levels have increased, and mentally I have the energy to focus on bringing my health to where I want it to be – it’s a slow journey, but I feel motivated to get there.
I have also noticed changes in my period cycle depending on my levels of physical activity over the years. Keeping active before and during that time of the month helps alleviate cramps, and at times where I am regularly active my period is more predictable, and usually shorter. Obviously there are a multitude of things that can affect your period cycle as someone who bleeds every month, but there is a good amount of research that shows I’m not alone – regular physical activity can alleviate menstrual symptoms, and excessive exercise can mean periods stop altogether – something that is common in athletes. Knowing and more importantly feeling the benefits regular physical activity brings helps me to keep doing it.
Going back to the occasion that sparked these reflections, walking across Leith Links in the cold, wet and windy day, I realised that while I wouldn’t say I was enjoying the weather, I would say that I found it invigorating. Something in me responded to the feeling of being out battling the elements gave me a feeling of power, of being able to conquer the world. And that feeling is another intrinsic motivator.
So my challenge to you this week is to reflect how and when you are physically active? Now and in the past. try to take note of any patterns, or impacts being active has for you – regardless of whether you are able to do 200 push-ups (I wish!), or struggle to get out of bed. When you listen to your body and do an appropriate amount of physical activity for you, how does this impact you? What do you notice in your body? How does it affect your sleep, your mood, your appetite, your emotions? Learning to know yourself and working out what works for you is the first step to making small changes that suit your lifestyle, while still working towards improving your health.
As mentioned in previous posts I am not a medical doctor. I am also not a personal trainer, physiologist or physical educator. Please speak to a qualified professional before making any drastic changes.
Motivation and Exercise: https://pmc.ncbi.nlm.nih.gov/articles/PMC6225965/
Exercise and the menstrual cycle: https://pubmed.ncbi.nlm.nih.gov/40849627/
Vibrantly Revive 