Is your exercise routine as predictable as the sunrise? Do you hop on the elliptical, set the same resistance and workout for an equal amount of time each day? Or maybe you follow the same loop in your neighborhood each time you head out for a walk.
If you’re doing the same exercise routine day in and day out, it may be time to switch it up. A regular fitness regimen is great for health, but one that lacks variety could set you up for failure. Spicing up your exercise program can be the key to success.
The benefits of mixing up your workouts
Varying your fitness plan will keep you mentally stimulated and physically fit. Change up your routine to:
- Stave off boredom. If you’re finding it more and more challenging to schlep to the gym each day, you may be stuck in an exercise rut. Repeating the same workouts over and over can be boring. One study found that people who changed their fitness routines every two weeks over an eight-week period enjoyed their workouts more and were more likely to keep exercising than people who didn’t alter their routines.
- Improve results. Your body gets used to doing the same workouts, and in time it will stop responding. This can lead to a fitness or weight loss plateau. It takes your muscles about six to eight weeks to adapt to a workout. After that, you may stop getting results. Adding some variety to your sweat sessions will challenge different parts of your body and lead to better results.
- Prevent injury. Overuse injuries happen when a repetitive motion – like running or biking – harms the bones, tendons or joints over time. A new activity will still give you the cardiovascular benefits you need to stay in shape, with less risk of overuse injury.
How to change it up
Four out of five people who start an exercise program won’t stick with it. Switching up your routine may help keep you from dropping out. Always talk to your doctor first before you increase your activity level.
- Find a new activity. Go for a swim, or try ice skating or rock climbing. Choose an activity you enjoy doing and you’ll be more likely to stick with it. Remember, exercise doesn’t have to be done in a gym for it to count. Any time you’re physically active, it’s exercise.
- Take a class. Try a fitness class, like spinning, yoga, kickboxing or step aerobics. It’s the fitness instructor’s job to keep the class fresh and challenging.
- Change the order. If you always follow the same strength-training routine, switch the order of your exercises.
- Try intervals. Sprinkle short bursts of intensity throughout your workout session. Add speed, resistance or a hill to your cardio workout. Interval training gets you out of your exercise comfort zone, and keeps your body guessing.
- Challenge yourself. Walk or run a local race. If you’ve already tackled the 5K distance, try a 10K run or longer. Not a runner? Sign up for a walk or bike race instead. Training will challenge your body and mind.
- Change the scenery. Take your run to a local park instead of jogging around your neighborhood. If you’re a gym rat, try a bike ride outdoors.
- Get a buddy. Invite a friend or family member along on your walks or trips to the gym. Combining exercise time with socializing may make the time fly by. And, you’ll be less likely to skip your workouts if someone is counting on you.