Tips for Getting (or Staying) Active
Exercise/activity is always something I look at in a patient’s first appointment. Generally speaking, I’m looking for exercise 3-5 times a week, at least 30 minutes, of moderate to intense activity. This can range from a brisk walk to swimming, cycling, yoga, dancing… the list goes on. While exercise is great for maintaining physical health, it’s also important to remember that exercise is a huge component in mental health. Studies have shown that exercise has a significant impact on mental health and can help alleviate depression, anxiety, low self esteem, social withdrawal, and more. Given that we are going into winter, which is typically associated with lower mood, it’s a great time to revamp your exercise routine to last you through the bad weather months. Here’s my tips for getting or staying active, especially throughout the winter.
Find an activity you enjoy.
I cannot stress this enough. If you are dreading exercise, it may be because you are forcing yourself to do activities you don’t enjoy. Find something you like, and it will become so much easier. There are SO many options, so be creative. If you don’t like running or cycling, try dancing, rock climbing, hiking, skiing, yoga, pilates…. The options are immense. For myself, I know that I don’t like a traditional gym setting- so if I try to go to the gym, I probably won’t enjoy it. Instead, I run outside, do hot yoga, and a variety of other classes to keep things interesting.
In Vancouver, there are so many different options for exercise. If you’re interested in group classes, try introductory months at various studios- it’s cheaper way to try different places without needing to have a membership. I also love using ClassPass, which allows me to book at most exercise studios in Vancouver through one platform. Some of my favorite Vancouver studios include Modo Vancouver for hot yoga, Spin Society for indoor cycling, and Jaybird for pilates.
Call a friend.
Social support is key in maintaining an exercise routine- especially if you’re just starting to get active. Studies show a massive increase in exercise adherence when social support is present. I find this is especially helpful in dark/rainy winter days when I don’t necessarily feel like getting off the couch. Knowing someone is meeting me for exercise helps me get there. As well, activities can be much more fun with others- chatting during a run, hike or ski, or having someone to cheer you on for harder classes makes everything easier. Your social support can be anyone- a partner, friends, family. If you don’t have someone you can call on, try joining a group- such as a weekly run club, a dance course, or anything in a group environment.
Plan or Book Ahead of Time
Planning ahead for exercise is another way to increase adherence- for a few reasons. First, planning it as any other appointment makes it much easier to fit in your schedule. Secondly, often studios will not allow for late cancellation for booked classes. This means is a great way to ensure you actually show up to exercise- as you will get charged if you don’t. So even when it’s rainy/dark/snowy out, it’s another factor to increase your motivation to get exercise in.
Work with the weather.
Working with the weather will make exercise a lot less miserable. I check the forecast at the beginning of the week and plan my exercise accordingly. Outdoor exercise on sunny days, and indoor on rainy/snowy ones. Of course, if there is months of rain on end, this might not work as well, but try to optimize any nice days that you can. Another way to work the weather is embracing seasonal activities. In the winter, skiing/snowboarding, snowshoeing, skating, hockey and cross country skiing are all great ways to use the weather to your advantage.
Please keep in mind that exercise requirements and intensity vary between age groups, health concerns and individual requirements. Talk to your doctor if you have any questions or concerns about your ability to be active.