He/She who has health, has hope. And he/she who has hope, has everything.
-Arabian Proverb

February 2007, Brett

Getting Out of A Rut…

February is National Heart Health Month, and a great time to talk about one of the biggest complaints I hear about physical activity: getting in a rut.  It is a challenge for many to take time out of busy schedules to go for a walk, a run, or a trip to the gym.  Once there, many people find it easier to just do the same thing over and over again and hope for different results instead of trying new things. 

It is important to try new things in order to keep your body in an adaptation period in which you burn more calories, create new motor pathways, and basically get more out of your workout.  Otherwise, if you keep doing the same things, you become very efficient, burning fewer calories.  Another benefit is better balance in the muscle groups.  It is fairly common for certain activities to result in certain injuries that result from repetitive activity in the long term.  Cyclists have muscle imbalances different from runners, and the same can be said for any activity.  Being active in a number of ways provides balance to the muscles and less injury overall.  The added benefit of trying new things is how your mind reacts to the activity.  Instead of “zoning out” in a familiar activity, you become more mindful of the motion, as well as how your body feels in the new activity. 

So, how can you get out of a rut?  Try a few of these tips to keep your activity fresh and effective:

• Change your activity of choice every 4-6 weeks.  You can go back to old favorites, but try something new.  You may find a new favorite, too.
• If you like being in a gym, there are a wide variety of machines you can use.  Some of them are not used very often and can decrease your waiting time as well. 
• The changes can be minor, even changing your running route can make a difference in how you feel.
• Try something new, something completely different.  If you are a treadmill fanatic, try a step aerobics class to see how working out with a group affects your intensity.
• Make it a game.  Sometimes all you need is a way to play, instead of thinking of it as “working out.”  Playing a team sport may encourage you to be consistent where individual activities may not. 
• Get your family/friends involved.  Having a workout partner may help you find new activities that you wouldn’t otherwise have considered. 

If you have questions on this or any other fitness topic, email Brett McIff, MSPH, CSCS at bmciff@utah.gov or join the Move It! list serv by sending a blank email to join-moveit@list.utah.gov.  Keep Moving!