Before I proceed, I have to come clean about this title being a bit misleading. You won’t find any specific routines or exercises; however, you will find some basic principles that you can immediately put into a plan of action to make you more physically active and productive. Note the word plan in the previous sentence. I emphasize this because, as with any aspect of life, planning and having a goal in mind are not only important, but necessary components for success in any routine.

Our society has recently adopted an expectation of instant gratification in all areas. Just about any website you go to will promise you a “15 minute workout to shape abs,” or “The only 3 exercises you need,” or “20 ideas for a healthy breakfast on the go.” Plenty of these types of articles contain tidbits of quality information, however the deeper meanings behind this language of our culture is becoming the issue: Either we rely on the “expert sources” to tell us what to do, or we assume that by reading this information we automatically become experts in that area. This is no more than an extension of the “expert fallacy” in which someone is assumed to be an authority on a subject, said person relays some information, therefore he or she is probably correct. Many psychological studies have shown that humans have a tendency to agree with positions of authority, even if the presented conclusion is not logically correct. Too many of these online communities are touting what’s best for your health with little to zero evidence, but because they come from respected health “authorities” or media outlets they are willfully accepted as fact by the general population. This is probably most noticeable with nutritional advice, as outlined by a University of Minnesota study reported by ScienceDaily. Stepping off my soapbox for now, I will finally urge you to have a watchful eye when consuming information pertaining to health benefits. Look for where the evidence came from (government organization, university, private study, etc.). Is it an opinion? Do they provide links to their clams? Having an eye for quality, applicable research is a skill that takes much practice and study, but having a bit of healthy skepticism can help you to weed out the downright outrageous claims and begin to make educated decisions when it comes to implementing a new routine.

Humans are creatures of habit, as cliche as it sounds, but genuinely instigating a habit takes goals and planning before it becomes a part of your regular routine. So, give a man a fish and he’ll eat for a day, teach a man to fish and he’ll sit on a boat and drink beer all day. You get the idea. Don’t make a habit of taking every new claim of exercise or nutrition as gospel, rather do your own scientific research and use the facts backed by science to help you achieve your goals. What follows are a few basic principles that you can use, today if you want, to begin creating better habits.

1) This first principle is all about how to filter the good and the bad advice. The first step in discriminating sound, logical advice from total malarkey is being able to identify said malarkey. The most prominent examples of this from any health or wellness source are the “quick fixes” promised by virtually everybody in the field. These are the hypothetical examples I mentioned earlier, promising to accomplish anything from melting 20 lbs of fat or guaranteeing your salary will double with this advice. We have been bombarded with this language and imagery online and with infomercials so often for so long that many assume fitness is something that should only be attempted by the physically elite. So again, remember to check the source of the information you’re consuming with a keen eye. It takes some practice, but with a little digging you can find out who is genuinely trying and who is spewing excrement from their face holes. With that being said, just as important is being able to identify the expert who knows absolutely everything. We’re all human, and nobody knows everything, especially without the internet. This is a bit trickier to identify, but be wary of those who could never possibly utter the phrase, “I don’t know.” A true professional will use something slightly more eloquent, such as, “I’m not sure, but I will find that out for you.” In any case, there is nothing worse than witnessing an “expert in everything” with such lack of shame that he or she would rather blatantly lie than have the integrity to admit that he or she is simply not sure. This phrase does not admit incompetence, but rather shows integrity and a willingness to learn if expressed properly.

2) For the second principle, I’ll ask you to remember the first paragraph when I mentioned planning. If there is one thing I’ve learned about working closely with so many different people every day, it’s how different everyone is. Duh. In all seriousness, though, two people with seemingly identical complaints can react as complete opposites in their respective perceptions of pain and recovery. On that same level, everybody plans slightly differently. Some will plan every minute of their days from start to finish, while others prefer to live more off the cuff and react to the situation. Both have their pros and cons, but the important aspect of each method is the thought that goes into each. The only way to create good habits, such as staying physically active, is to brainstorm a legitimate plan with tangible goals. Be realistic about your goals, but make sure you also combine short term goals with a longer term plan. This way, you will have evidence of progress on your way to achieving the ultimate goal.

3) Finally, piggy-backing off of the last principle, I want to encourage you to write something down concerning your plans and goals. Anything. Write it down. Show it to someone or tell someone about it. While some studies may support the idea of keeping your goals to yourself in order to prevent premature feelings of satisfaction, telling the right people may provide accountability and support in your progress. Regardless, just the very act of putting your thoughts down will automatically make the goal more realistic, thereby enhancing the likelihood that you will put your plan into action. In turn you will be one step closer to creating better habits which lead to better health, more energy, and more happiness! Make sure whatever you write down is kept in a highly visible spot so it doesn’t get tossed out or buried under paperwork. And remember, it’s best to combine what you want to achieve in the long run with short term goals in order to give yourself feedback on your progress toward your ultimate goal. Having evidence of what you have achieved is paramount to staying compliant with whatever program you’re starting.

Hopefully you enjoyed this and gained some perspective on what it takes to implement a new and healthy routine, eating, exercise, or otherwise, into your daily life. As always, check back for more and don’t hesitate to reach out to me or our office with any questions. Enjoy today!