Written by Courtney Human RD(SA)

You’re probably thinking why now. Why did I choose now, when winter is rolling in to tackle the topic of exercise when we would all much rather be hibernating, living our best sedentary lives. “Summer bodies are made in winter”, a quote I never quite resonated with. AT ALL. After two months of procrastinating even in the midst of summer, the gym being 5 minutes up the road with all my friends gyming there too, the day I went to the gym and registered… I still didn’t even gym, that was the following days problem. I am not ashamed to say as a dietitian I am not a fitness fanatic. But, at 25 years old I want to be MORE active than I am and maybe you do too… so grab your kale smoothie and let’s dive into this sweaty saga!

When asking people at gym how they commit they always say the biggest challenge isn’t the exercise its actually putting on your gym clothes. After carrying a gym bag for its daily outing in my car day in and day out I learnt to understand this. But exercise just like food is no one size fits all. There are many types with each one offering different benefits.

As a dietitian the one we always emphasize the most is resistance training exercises such as weightlifting, or bodyweight exercises to help build muscle strength and shift those InBody assessments. But then there are also aerobic exercises such as jogging, swimming, or cycling increasing the efficiency of the heart by lowering blood pressure and cholesterol levels. Weight-bearing exercises to help maintain bone density and reduce the risk of osteoporosis and when in doubt, stretch it out because activities like yoga and pilates improve flexibility and balance, reducing the risk of falls and injuries, so you can age to perfection! My personal favourites (not that you asked) are a Rebound, Step, or Zumba class where the blaring music disguises my pain. Anything that somewhat resembles dancing or exercising to the beat, I’m there, I thank God for my ‘co-ords’ at least. Even moderate exercise can boost the immune system as well as improve sleep quality. I assume the gym bunnies manage to fit all of the above in, but you will not catch me dead at a CrossFit class or any class set up with kettle bells, ropes or any other tortuous equipment. Sometimes the gym as a whole is not for everyone and that’s okay too.

Physical benefits aside, I wish when feeling reluctant to put my gym clothes on I could just channel that amazing feeling at the end of a workout. Exercise stimulates the production of endorphins promoting feelings of well-being while alleviating depression and anxiety. It also lowers the body’s stress hormones and improves cognitive function reducing the risk of cognitive decline as we age. Even after going to the gym once, I wanted to stay in my clothes the whole day and tell every stranger I had gymed that day. I hadn’t achieved any fitness goals (or set any for that matter) or improved my physical appearance, but boy did I feel that self-esteem and confidence boost. Moreover, doing a class or being active with friends helped me to be distracted at my disgusting level of fitness, stay accountable and have adult life venting sessions in between sets too. But, dearest gentle reader (if you didn’t binge watch Bridgerton excuse the reference) none of these holistic benefits come without my worst enemy. Consistency.

Yes, I know what the WHO guidelines say about adults between the ages of 18 and 64. We should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity per week. Oh, yes and then you should also do muscle-strengthening activities on two or more days a week. AND of course, we should also limit the amount of time spent being sedentary. But I don’t see the WHO guideline makers running circles in the office to meet these guidelines. Practically, from a sedentary station point of view doing 30 min of exercise five times a week seems quite intimidating.

I am part of the gym for a week or two consistently and then forget I ever knew how to for 6 months club. Or the go hard on a Monday and not be able to physically move for the next week or two club. Go hard or go home does not work for us exercise newbies. I have learnt the hard way many of times trying to keep up with my national triathlete superstar friend throughout varsity just to be sitting alongside the pavement, body in shock… sipping a coke.

Physical activity is a personal journey that only you can show up for. Before signing up at the gym I had a profound realization that walking is something we can all do from about a year old. Secondly, you can walk in anything not just gym clothes (massive obstacle averted). We need to stop overthinking it and realize all the ‘gym monkeys’ are too busy staring at themselves to worry about what we are doing. Jokes aside. Even just walking counts. Studies show that walking is a great way to maintain or improve your overall health, so if the gym is not for you, walk… Walk during your lunch break or to a colleagues office for a quick chat rather than sending an email.

They say it takes 3 weeks to build a habit and 3 months to a build a lifestyle. Even if that habit is just going for stroll around the neighbourhood (with pepper spray) for 30 min three times a week at first, be consistent. Three lighter intensity sessions periodically in a week will provide a better metabolic response than one giant session anyway. Then increase your duration by just 10% weekly. Decide why you want to exercise, whether for weight loss or purely for the soul without expectation. Maybe choose a motivation whether it’s for that free Vida e Caffè coffee on Vitality or showing your Garmin watch it’s not just there to look pretty by meeting your step goals. Personally, I have realized if I don’t treat exercising like a lunch date, I’ll always find an excuse not to go. Plan your day around your physical activity time and diarize that sh*t like a mani or pedi appointment. Let it become your, you time.

Maybe this blog was more for me to process my commitment issues with exercise after paying for a year’s contract at Planet Fitness and not going once. But even if you feel nothing after reading this, sleep through all your alarms and stay in your sedentary station all winter it sure as hell helped me feel more motivated to try.