On a recent week long trip to London with my wife, we made an honest effort to workout at the hotel gym most mornings. While it lacked some of the equipment we’re used to, we still managed some solid 30-40 minute workouts to start 4 of the 7 days we were there.
I posted a few pictures of us on Instagram and a few folks asked “Why are you working out on vacation??”
Honestly, it hadn’t occurred to me not to workout. That’s the power of a habit. Additionally, I don’t feel right or good or ready for the day if I’m not active in the am. At home, it’s usually a hike with the dog and a quick mobility session. My routine lately is to lift weights late morning or midday. For Diane, it’s imperative she moves in the morning for her mental health.
Regardless of the timing, this habit is solidified for us both. Diane and I almost always prioritize continuing to do some form of exercise while vacationing. To me, it’s not a “treat” or “benefit” to take the time off from training, because I don’t view exercise as a form of punishment or obligation in the first place.
I view it as a vital, life-affirming, health-supporting habit.
I want to pause and mention that I’m not advocating “no rest days.” In fact, I live by the words of my first CrossFit coach: “Rest is training too!” I love days off and listen to my body regarding when I take them. But I’m not relishing recovery days because I dislike training days. I like them because I know it’s part of the training program and allowing the body to get stronger from the previous training sessions.
This leads me back to the original question “Why workout on vacation?” It reveals a lot about how someone views exercise. Which leads me to another question: “How do we shift our mentality toward exercise?”
From a dreaded chore to beneficial, enjoyable habit.
Here are a few ideas:
- Create the habit - this might require an alarm, a workout buddy, hiring a Personal Trainer, joining a gym with accountability, etc. If you simply say “I’ll create this new habit” without any structure, it will fail.
- Change your relationship with exercise - similar to eating healthfully, if your view of it as a dreaded requirement, and constantly use negative language around it like “I have to…it’s so hard…I hate it” then you’re not likely to stick with it, nor have a positive association with it. We need to flip the script. Each morning, tell yourself “I get to workout today! I’m so thankful my body is able to workout today! I’m excited to get stronger, fitter, more robust.”
- Use habit-pairing - one of my favorite strategies is habit-pairing. This means tying something you already do (ideally something you enjoy) with the new one you’re trying to establish. For example: taking vitamins with your morning meal. Exercise obviously requires a bit more planning and execution. But, one example would be pairing a weekly ‘catch up’ with a friend who is also trying to establish an exercise habit. Get in a routine with them. Have fun meeting them regularly. Oh, and you happen to be working out! Bonus.
- Set a goal that reinforces the habit - Many people find that motivation is enhanced via goal setting. Is it signing up for a 5k or weightlifting competition? Buying some new clothes when you hit a milestone? Everyone’s motivating factor is different. I’ve always reached my best fitness levels when I sign up for a competition. I feed of the external accountability to really dig deep and stay consistent.
I hope that helps anyone trying to change their mindset and relationship with exercise.
Maybe on your next getaway…you’ll find an urge to start the day with some movement!
-Scott Mills, DC, MS, ATC-r
Located in Petaluma at Body English, Health & Performance
Serving athletes, weekend warriors, and active individuals looking for expert, customized chiropractic care.
