15个专家批准的骇客以维持步行习惯

朱莉娅·马拉科夫(Julia Malacoff)
经过朱莉娅·马拉科夫(Julia Malacoff)
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15个专家批准的骇客以维持步行习惯

我们都知道daily walking habitis well-worth keeping up with for its身心健康益处。您可能已经听到了建议,以安排您的日历中的步行或前一天晚上的运动鞋。也许您甚至尝试在步行衣服上睡觉,所以您没有借口跳过早上漫步。But sometimes, despite our best intentions, getting out the door for a walk can feel next to impossible.

To increase motivation when you’re not feeling it, try shifting your mindset with these expert-approved hacks.

1

遵循10分钟的规则

与自己讨价还价。“告诉自己你只需要walk for 10 minutes”,心理治疗师和主持人艾米·莫林(Amy Morin)建议Mentally Strong People podcast。“If you don’t want to keep going, you can quit. Most of the time, you’ll choose to keep going. Getting started is usually the hardest part.”

2

MAKE WALKING YOUR REWARD

而不是考虑走路作为你have做,转移您的语言并将其视为奖励。“而不是‘我应该出去散步',而是尝试'我要去散步’。”Karin Cleary,博士,有执照的心理学家。如果您使用步行作为奖励自己的工作效率,则可以很好地奏效。“计划工作一定的时间,然后您休息一下,去散步。”这样做可以随后帮助boost your creativity and productivityat work.

3

TRY A MINI-CHALLENGE

“Set a small challenge for yourself each week, like walking 5 minutes more than the day before,” says凯利·凯克(Kelly Keck), LMHC, a psychotherapist. You can also try adding .25 miles or1,000 more steps to your day。另一个不错的选择:“挑战您的朋友,看看谁可以采取更多的日常步骤,因为问责制是一个巨大的动力,”凯克说。当你从可实现的胜利开始, you’ll feel more empowered to continue to reach bigger goals.

4

RECRUIT A PARTNER

“这可能是一个家庭成员,朋友或even your dog,” says本·鲁特(Ben Reuter), PhD, certified strength and conditioning specialist and exercise physiologist. “This helps hold you accountable and makes it more enjoyable. My accountability partners are two labrador retrievers. Bad weather, when I am most likely to make excuses, is when they thrive on walks.”

5

将您的步行与您想做的事情结合在一起

“让我走了很长一段路的事情之一,尤其是当我不心情时,我只想在沙发上蔬菜,就是将它与我​​真正想做的活动结合在一起,”说Jonathan Jordan专业私人教练。“例如,我孩子l use it as an opportunity to talk on the phone with my best friend or mom, or I’ll make the destination a place I love.” That could be your favorite咖啡馆or书店, for example.

6

REFRAME YOUR MINDSET ABOUT YOUR WALK

而不是将您的步行视为锻炼,而是将其视为moving your body。“Telling yourself to move today seems like less pressure than telling yourself to go for a long walk,” explainsSusan Masterson,MPH,博士,持牌心理学家。“只是'移动'是您可以建立的,并且没有成功的含义。”

7

将您的步行贴在一个既定的习惯上

如果您不断努力出去散步,它可能会有所帮助将您的习惯走到另一个习惯与之奋斗。“如果您每天都在做同样的事情,例如吃早餐,尝试立即在之前或之后散步。”Leeann Rybakov,一个健康教练。“只是搭配你already do will make it more likely that the habit will stick.”

8

KEEP A LIST OF REASONS YOU WANT TO WALK

Being reminded of your “why” for walking can make it easier to get up and out. “Create a list of all thereasons why walking is good for you— like it’s good for your heart, and it gives you energy,” says Morin. “Whenever you’re tempted to skip your walk, read the list. It’ll help you roll back all those excuses, and give you the motivation you need to do it.”


READ MORE >10WALKING CHALLENGES TO KEEP IT EXCITING


9

探索一条新路线

If boredom’s the issue,mix up your walking locations。“每次散步时都会尝试一个新的地方,”建议Bianca Grover, an exercise physiologist. “Walking the same trail could get old for some of us. Find a new park or a new neighborhood to keep things interesting.” The changes in terrain (例如山丘)还有助于工作不同的肌肉群。

10

RECALL A TIME YOU WEREN’T MOTIVATED, BUT WALKED ANYWAY

提醒自己上次感觉到这样的事情,但决定继续散步,建议埃文·劳伦斯专业私人教练。“您之后感觉如何?您最终感觉很好!而且您很高兴您做到了。您以前做过,您可以再次做。”

11

TAKE IT STEP-BY-STEP

Sometimes, we take on too many new health habits at once, leaving us feeling paralylzed by all the change. If walking is your main priority, focus just on that. “Tell yourself, ‘all I’m doing is adding a walk. I don’t have to change anything else,’” says Elisabeth Goldberg, a

有执照的婚姻和家庭治疗师。“变化可能非常艰巨,可能会阻止行动。它doesn’t have to be all or nothing,尤其是当您希望进行长期更改时。”

12

TREAT YOURSELF

它might sound silly, but having a reward waiting for you at the end of your walk actually takes advantage of a feedback loop built into our brains. The reward doesn’t have to be anything big. “For example I, like many others, enjoy mymorning cup coffee,” saysAndrew Swasey专业私人教练。“So I use a cue, routine, reward process to reward myself with a cup of coffee after my walk. My cue is to start my coffee maker, my routine is to go for my walk, and my reward is to drink my cup of coffee after getting home from my walk.” Or if you prefer to walk in the evenings, maybe your reward isunwinding with a hot bath

13

说话好像您知道散步会发生

您如何与自己和他人谈论自己的步行计划可能是坚持而不是坚持下去的区别。尝试说:“咖啡后,我去散步,然后准备上班”,或“我要在晚餐后去散步”。詹妮弗·布兰斯特特(Jennifer Branstetter),有执照的临床社会工作者。“这与说‘我想稍后再散步’‘我需要散步,或者更具体的东西。不要让您的大脑选择,因为鉴于机会,您的大脑会说服您。”

14

找到比你更大的原因

服务行为可能会超级激励。“因此,我们经常愿意为他人做些难以为自己做的事情。”Karina Krepp, a personal trainer. “I challenge my clients to find a friend who needs a walk even more than they do. Someone you know who just had hip surgery? Help them with their prescribed walking therapy. A friend calls in emotional distress? Lace up and meet them for a walk around the park.” Lately, Krepp has been spending her morning walk bringing groceries to her local community fridge. Whether you log miles for your favorite charity or are helping out a friend or family member,使您的回馈方式成为您的一部分

15

TRACK YOUR PROGRESS

“我们都知道步行是建议和健康的,但是rewards go far beyond a mood boostat the end of the walk,” says Grover. “Keep track您的有氧运动功能,睡眠质量,体重,食欲和肌肉张力。”您可以使用myfitnesspalto track many of these metrics. As Grover puts it: “Your health is the biggest reward and should be motivation to push you forward.”

要变得更加活跃,请尝试设定一个简单的目标,以增加(并跟踪)您的日常步骤。去“Plans” in the MyFitnessPal appand choose a 28-day step plan to learn tips to boost your activity.

About the Author

朱莉娅·马拉科夫(Julia Malacoff)
朱莉娅·马拉科夫(Julia Malacoff)

Julia (@jmalacoff) is a seasoned writer and editor who focuses on fitness, nutrition, and health. She’s also a certified personal trainer and Precision Nutrition Level 1 coach. Based in Amsterdam, she bikes every day and travels around the world in search of tough sweat sessions and the best vegetarian fare.

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