As a varsity high school athlete my beliefs about effort on the field and during practice workouts shaped my fitness habits as an adult. “Leave it all on the field,” “Give 110%…”. You’ve heard the phrases. Was this your experience as well? I’m not saying these are incorrect or demotivating. They had there place and time. I learned about pushing the limits on mental and physical toughness. I learned that I could endure pain beyond what I thought I could and achieve more then I thought possible. These are lessons I carry with me and will never forget.
I AM saying that to be fit and healthy, you don’t have to go all out, all the time, or even at all. It depends on your goals.
For example, if you want to qualify for the Boston Marathon, then yes, it’s gonna be tough. It will not only require your time and physical strength but also your heart, sacrifice, and plenty of emotional energy.
If conversely however you desire to ascend a flight of stairs without breathing heavily, to have low cholesterol, and be able to play with your kids or grandkids your plan will be different.
It does not take Navy Seal-like training to be healthy yet it still will require effort and intentionality.
Be consistent and as James Clear puts it, “make it small”.
Change the wording in your mind, from, “I have to go to the gym,” to “I can go if I choose to”. When you choose to go, tell yourself you can choose to workout as little or as long as you want. Only do one exercise if that is your Goldilocks Rule (not too hard, not too easy, just right. For more on this rule see 014). This mindset will promote consistency and consistency will lead to habit—the healthy habit you set out for initially.
Let me explain.
At the beginning of my senior year of college I set a goal to run a five minute mile. I’d run in the 5:45 range before so this was far faster than I ever had run before. Training was intense – 30 to 50 mile weeks at varying speeds and distances. I did speed workouts on the track, 7-10 mile runs, bleacher and calisthenic training, and weights.
I felt encouraged as I saw my time drop from 6:30, to 6 minutes, to under 6, to 5:32…with the help of training buddies I peaked at 5:11 before calling it good.
After my final attempt I spoke with my friend Jared (the runner who paced me to 5:11). I told him I was done with this goal. Jared acknowledged and encouraged me to continue to run, not the grueling 50 miles a week but perhaps one or two. And so I have.
That was over 12 years ago.
It’s far better to do something than nothing. Great things proceed from small ones. A habit started at this level is on track to stick.
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