Another year, another fitness resolution. Good start to the year, but how do you try and make it so that this time, things will be different?
If you need a definition for the act of setting these fitness resolutions year after year, only to give up on it after a few weeks have passed, then you would be defined as a fitness procrastinator.
Yes, we all procrastinate on things. But learning to deal with this tendency can really point your life in a different direction.
So what do you say we do something different this time? Identification of a problem is the first part of finding a solution, after all, which is why our goal in this blog post is to help you overcome this problem.
What Is Fitness Procrastination?
You probably have an idea of what procrastination is. To be clear, it doesn't mean you are lazy. Oftentimes, it stems from a fear of something that causes anxiety and avoidance. This is the same when it comes to fitness procrastination.
Fitness procrastination is the act of delaying or postponing exercise or physical activity and is a common problem that can affect people of all ages and fitness levels. People may procrastinate on their fitness goals for a variety of reasons, such as lack of motivation, lack of time, fear of failure, or discomfort with exercise.
Procrastination can be a serious problem when it comes to maintaining good physical and mental health. By consistently putting off exercise, you may be missing out on the numerous benefits that physical activity has to offer.
That's why it is important to identify the root cause of procrastination and take steps to overcome it in order to maintain a healthy and active lifestyle.
Causes of Fitness Procrastination
At its core, procrastination has a deep-seated cause. Nobody just puts off something without there being a perceived valid reason for this. From what is known, the most common causes might include:
Fear of Failure or Discomfort
Fear of failure or pain can be a major cause of fitness procrastination. Some people may be afraid of failing to meet their fitness goals, such as not being able to run a certain distance or lift a certain weight. This fear of failure can be intimidating and may lead people to avoid exercise altogether in order to avoid the possibility of failing.
Then there is the social impact of being viewed as unfit, causing what may feel like undue embarrassment.
Similarly, some people may be afraid of the discomfort or pain that can come with exercise. For example, they may be afraid of the muscle soreness that can occur after a particularly intense workout, or they may be afraid of injury. This fear can be especially common in people who are new to exercise or who have had past injuries.
Both fear of failure and fear of pain can be significant barriers to maintaining a consistent exercise routine. If these fears are not addressed, they can lead to procrastination and ultimately prevent people from reaching their fitness goals.
Poor Time Management, Busy Schedules/ Planning Clashes
Poor planning or time management can be a significant cause of fitness procrastination. When people do not take the time to plan their workouts or schedule them into their weekly routine, it can be easy for exercise to fall by the wayside.
Without a clear plan in place, it can be easy to get caught up in other priorities and put exercise on the back burner.
Additionally, poor time management skills can make it difficult to fit exercise into a busy schedule. Even if someone is motivated to exercise, they may not have the time to do so if they are not effectively managing their time. This can lead to a cycle of procrastination, as people may put off exercise until they have more time, only to find that they never seem to find the time to fit it in.
To overcome this type of fitness procrastination, it is important to prioritize exercise and make it a regular part of your routine. This may involve creating a specific schedule for workouts, setting aside dedicated time for exercise, and making it a priority during the windows of time dedicated to it. By taking control of your time and making exercise a priority, you can get a grip on procrastination and stop taking your health for granted.
Low Motivation Or Disinterest In Exercise
Why does it seem like some people dislike exercise, while others don't? Turns out, as beginners, everyone dislikes exercise.
Low motivation or disinterest in exercise can be significant causes of fitness procrastination. When people are not motivated to exercise, it can be difficult for them to find the energy or drive to get up and move.
This can be especially true if they are not interested in the types of exercise that they are doing. If someone finds their workouts boring or unenjoyable, it can be hard to find the motivation to do them on a regular basis.
Procrastination can also occur if people do not see immediate results from their workouts. When people do not see progress or improvements in their fitness levels, it can be disheartening and lead to a lack of motivation.
This can be especially true for people who are just starting out with exercise, as it can take time to see significant changes in fitness levels.
To overcome low motivation or disinterest in exercise, it is important to find activities that are enjoyable and engaging. This may involve trying out different types of exercise to find what works best for you, setting achievable goals, and rewarding yourself for progress. It is also important to be patient and remember that progress takes time.
The Consequences Of Procrastinating On Fitness Goals
Poor Physical and Mental Health
Fitness procrastination can have serious consequences on both physical and mental health. Regular exercise is important for maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease and diabetes, and improving overall physical health.
By consistently putting off exercise, you may be missing out on the numerous benefits that physical activity has to offer and increasing your risk of developing health problems.
Fitness procrastination can also have negative impacts on mental health. Exercise has been shown to have a positive effect on mental health, reducing the risk of conditions such as depression and anxiety. By procrastinating on exercise, you may be missing out on these benefits and potentially increasing your risk of mental health issues.
Decreased Energy Levels
It might be surprising to learn that skipping exercise has far-reaching implications on your overall energy levels.
Firstly, when you are not consistently engaging in physical activity, your body may not be as efficient at producing ATP as it is when exercise is frequently done.
Exercise can also help improve circulation, which can help deliver oxygen and nutrients to your cells, giving you more energy to get through your day.
Secondly, being sedentary is linked to fatigue. When you are not moving around and using your muscles, your body may not be using as much energy, which can lead to feelings of tiredness and lethargy. Muscles atrophy, and it becomes increasingly difficult to move as you like.
Finally, procrastinating can lead to low energy levels due to the negative effects it can have on sleep. Exercise has been shown to improve sleep quality, so if you are not exercising regularly, you may be missing out on the benefits of a good night's sleep. Poor sleep can lead to fatigue and low energy levels, feeding the cycle even more.
By consistently procrastinating on exercise, you may find that you have less energy to get through your day. To maintain high energy levels, it is important to make exercise a regular part of your routine and prioritize it as a way to improve your overall physical and mental well-being.
If you are exercising and still feeling this way, a supplement that supplies ATP with creatine can help turn the tide.
Reduced Self Esteem
It's no secret that regular exercise can do wonders for your self-esteem and confidence! When you set and achieve fitness goals, it can give you a sense of accomplishment and pride in yourself. It can also help you feel more comfortable in your own skin and improve your body image.
However, if you are consistently procrastinating on your fitness routine, you may not be feeling these positive effects on your self-esteem. Instead, you may feel like you are not meeting your own expectations and that can be tough on your confidence.
But don't despair! It's never too late to start working on your fitness goals and improving your self-esteem. By setting specific and achievable goals, finding activities that you enjoy, and rewarding yourself for progress, you can begin to build up your self-esteem and feel proud of your achievements. Exercise can be a fun and rewarding way to improve your self-confidence and feel good about yourself, so don't let procrastination hold you back from reaching your full potential!
Strategies for Overcoming Fitness Procrastination
Re-define Your Goals and Make Them Achievable
It's totally normal to feel overwhelmed when it comes to setting fitness goals, especially if you are just starting out or coming back after a break. It's important to remember that it's okay to start small and work your way up to more challenging goals. By setting achievable goals, you can build up your confidence and feel motivated to keep going.
One way to make your goals more achievable is to break them down into smaller, more manageable chunks. For example, instead of aiming to run a marathon, you might start by setting a goal to run a 5K race. Or instead of trying to lift a certain weight, you might start by focusing on increasing your strength and endurance through bodyweight exercises. By redefining your goals to be more achievable, you can build up your confidence and feel motivated to continue working towards your fitness goals.
Another way to make your goals more achievable is to set a timeline for achieving them. This can help you stay on track and give you something to work towards. It's important to be realistic when setting timelines and to remember that progress takes time. By setting a realistic timeline for your goals, you can avoid feeling discouraged or overwhelmed.
Overall, redefining your fitness goals to make them more achievable can be a helpful strategy for overcoming procrastination. By taking small steps and setting achievable goals, you can build up your confidence and motivation, and stay on track toward reaching your full potential.
Always remember, you can do it -one brick at a time!
Schedule Workouts Into Your Daily Routine and Stick to It
Creating a plan and scheduling time for exercise can be a powerful way to overcome fitness procrastination. When you have a clear plan in place, it's easier to stay on track and make progress toward your fitness goals.
One way to create a plan is to set specific and achievable goals. For example, you might set a goal to walk for 30 minutes a day or to attend three yoga classes a week. By setting specific goals, you have a clear target to work towards and you can measure your progress along the way.
Once you have set your goals, it's important to schedule time for exercise into your weekly routine.
This might involve setting aside specific days and times for workouts or finding ways to incorporate physical activity into your daily life. For example, you might take a walk during your lunch break, or go for a bike ride on the weekends.
This strategy can make a lot of difference in you sticking to your plans this year.
Find An Accountability Partner
Finding a training buddy can be a great way to stay motivated on your fitness journey. A training buddy can provide support, encouragement, and accountability as you work towards your fitness goals.
Having someone to exercise with can make workouts more enjoyable and help keep you motivated. You can motivate each other to push harder and stay on track, and you can celebrate your achievements together. A training buddy can also be a great source of support and encouragement when you are feeling down or unmotivated.
In addition to providing support and motivation, a training buddy can also help you stay accountable. When you have someone else counting on you to show up for a workout, you are more likely to follow through and stick with your fitness routine.
Fitness procrastination can be a common and frustrating problem, but it is one that can be overcome with the right strategies. By identifying the root cause of procrastination, you're already halfway there.
It doesn't need to hold you back. Make small, and implementable changes, and the goals you've set can be yours this time.