Easter is a time of year when many of us can take a few days off and spend some meaningful time with family and friends, but, with a relaxed schedule, it’s also a time when we tend to overeating and drinking. For many people, the Easter holiday is the final blow to an already lame New Year’s resolution, and when the seasonal fun ends and it’s time to get back to work, our motivation levels can be left behind. on the ground.
“The struggle is real,” says Dr. Jennifer Heisz, author of ‘Move the Body, Heal the Mind: Overcome Anxiety, Depression, Dementia and Improve Focus, Creativity and Sleep‘. The renowned neuroscience and exercise expert learned a lot about upping her own fitness game when she embarked on a journey that took her from sedentary scholar to tenacious triathlete. “The brain is partly responsible. Our lack of motivation to exercise is a relic of our evolutionary past when we had to expend a lot of energy hunting and gathering our food. Back then, energy conservation was imperative for survival, and so the brain evolved to view any voluntary movement as extravagant expenditure, and that makes us lazy.
Worry less about willpower
Sure, the commercialization of candy this Easter means we’re consuming a lot more energy than we actually need, but that doesn’t stop our bodies from wanting to store those excess calories for a later date. “On top of that, we often overlook the fact that exercise requires a lot of willpower,” says Dr. Heisz. “Save yourself the time and energy you need to exercise by using a calendar to plan your workout in advance. Include as many details as possible: What activity will you be doing? When are you going to do it? Where? And with who? This will spare you the willpower you’ll need to overcome the biological inertia of the brain so you can get off the couch and start moving.
Crush those sedentary Easter holiday sessions
Whether you’re enjoying the Easter holiday from the comfort of your couch or returning to work and spending hours sitting at the desk, there’s one thing that threatens to derail our progress, and that’s the time we let’s pass without moving. “Sitting is the new smoking,” says Heisz. “When we sit for long periods of time, our body goes into hibernation mode; depressing our metabolism and increasing our blood pressure, blood sugar and weight. High blood pressure damages the heart and its vessels. This reduces cerebral blood flow, which not only makes it harder for us to think clearly and concentrate, it also increases our risk of dementia.
“The fix? Every 30 minutes, take a two-minute break. Move however you feel comfortable. You can do jumping jacks, push-ups, or burpees at home if you need to. And if you need to start with something a little gentler, try a self-paced walk or some stretching.
Dr Heisz, who is also the Director of the NeuroFit Laboratory at McMaster University in Hamilton, Ont., says we shouldn’t let the fear of tough workouts stop us from getting started. “2-5 minutes of movement is enough to counteract the deleterious effects of sitting and replenish the brain with the vital nutrients it needs to think, stay focused and thrive.”
Get out of your comfort zone and reap the rewards
One excuse we often tell ourselves to avoid exercising is one that suggests we’re too tired or stressed to work out. In truth, the more we train, the fitter and more energetic we become. We also reap mental rewards from our physical investments. “Hard workouts that push us out of our comfort zone not only help us get stronger physically, but also make us more resilient to life’s challenges, and that’s exactly what happened to me while I was growing up. I was training for Ironman,” Heisz shares. “The training turned me into a more resilient person and I became less reactive to everyday stressors.”
Here’s how it works: Intense workouts induce a dynamic stress response known as allostasis. Allostasis helps the body adapt and grow and is exactly what we need to become fitter, stronger and healthier. “What’s amazing is that we only have one stress response for all stressors, including physical stressors from exercise and also psychological stressors in our lives. daily,” says Dr. Heisz. “In the same way that you can build muscle strength by gradually lifting heavier weights, you can increase your stress tolerance for exercise and life by gradually adding intensity and duration to your workouts.”
Depression can’t compete with a fitter person
“Our research shows how quickly mental health can decline under chronic psychological stress, but it also shows how effective exercise is in protecting us from stress-induced depression,” Heisz shares. “Just six weeks of chronic stress led to depression in people who had never had a diagnosis before. But exercise buffered these stress effects. Although HIIT and moderate-intensity exercise were equally effective, those who practiced 30 minutes of moderate-intensity cycling three times a week found themselves less stressed and less fired up.
Studies show that aerobic exercise can relieve depression and it’s the duration that matters most here. Increasing your workout by just 10 minutes will produce a greater antidepressant effect. Resistance exercises such as yoga, tai chi, and strength training can also help relieve depression, but here it’s the intensity that matters most. Increasing the intensity of your resistance training by just 10% will produce a greater antidepressant effect. Thus, stress is not an excuse to refrain from exercising.
Focus on short and long term goals to keep your training on track
A big reason many people feel less motivated to work out after Easter is that they haven’t seen results from their New Year’s resolution, but it’s just about changing your perspective on it. which is progress. “Most people start a new exercise program and want results NOW!” said Dr. Heisz. “Usually the desired results are physical, like weight loss or muscle gain, but these physical changes can take months to happen, and it can be very disheartening. The solution? First, instead of focusing on the physical benefits that can take months, try focusing on the mental benefits that can be felt immediately after each workout.“You will feel better, more focused, and less anxious after every workout. is it for instant gratification!?
Try to focus less on the goal and more on the overall experience. “When we focus on the experience we get during exercise, it makes the whole process more intrinsically motivating,” shares Dr. Heisz. “Your exercise experience doesn’t have to be too positive to have a positive effect. Try to pay attention to your heart rate and muscle contractions. When you focus on the exercise experience, it becomes fluid… an enjoyable, effortless experience that makes you want to go all the way.
