Embracing the ‘good enough’ approach to exercise
The jury is in on exercise.
It is good for your brain, mood and body. But knowing that
does not necessarily make it easy to get started. There are a few reasons for
this. The ‘too boring’, ‘too tired’, ‘no time’ excuses can keep you stuck on
the couch. One effective way to overcome these obstacles is to embrace a
‘better than nothing” approach.
Sociologist Christine Carter’s TED talk, ‘Confessions of a
bad exercise’ highlights how willing to be bad at something can get you out of
your rut and moving towards your goals.
Carter talks about how her pandemic plan to train for a
marathon fell apart within the first two weeks, despite a colour coded exercise
plan and all the good intentions in the world. When she shifted to accept one
minute a day of running as ‘good enough’, she found she could easily get out
each day for one minute. And slowly it felt more natural to keep running after
the one minute than to stop.
Carter says that when you allow yourself start without being
perfect, you form neural pathways (connections between your brain cells) for
the habit. Over time it will become ‘hardwired’ and you would not be relying on
motivation and willpower as much.
This idea of starting small and building up is shared across
other fitness and wellbeing experts. Personal trainer Lauren Parsons talks
about ‘snacking on exercise’. She found that the number one excuse people had
for not starting an exercise program was they did not have enough time. She
points out that you can find time to brush your teeth twice a day, you can find
four minutes to do some exercise. Parsons says something as simple as doing
push-ups on the kitchen bench while waiting for the kettle to boil is a great
start.
As your confidence and momentum grows, generally you want to
build up to about half an hour a day of exercise, five days a week. It does not
have to be all in one session, you can split it into three 10-minute stints.
Perhaps you will do longer on the weekends when your work demands are not so
high. The key is small, sustainable steps.
So embrace being ‘good enough’ and get out there!