Many of you make New Year’s resolutions like eating a well-balanced diet, quitting addictions, or maintaining a consistent fitness regimen for a healthier self. However, often, you set unrealistic goals or do not have a proper plan and get demotivated soon, leading to frustration and giving up on your resolution very easily. Here are some tips to help you keep up with your fitness resolution. The first step is to understand your body type. For this, Prakriti (body constitution) analysis tests are available online free of cost which can help you understand your body constitution according to Ayurveda and choose the right kind of exercise for you.
‘Discipline is the bridge between goals and accomplishment’
– Jim Ron
The key element for good health is to adapt to a regular exercise routine. A little bit of daily exercise is beneficial than longer periods of exercise or intense workouts.
- Kapha persons have oversized body frames, good strength and endurance. However, they tend to be lethargic & unmotivated and gain weight quickly. Fast-paced or vigorous exercises like Cardio and Zumba are suitable for Kapha body types. Group activity also keeps them motivated. All workouts, especially active exercise and vigorous movements, are good for Kapha. Playing enthusiastic music while exercising keeps them motivated. Adventurous sports are also good for them. They can practice exercise during any time of the day. Rubbing or tapping the body with vigorous pressure before and after the exercise session is recommended. Ending the workout session by practicing Kapalbhati (Rapid breathing) would be beneficial.
- Pitta people have average & athletic body stature, strong stamina, and warm body temperature. They have a high competitive spirit and often push their body’s limits. Medium-intensity exercise at a moderate pace & relaxing workouts like swimming, walking, and pilates are good for them.
Take frequent and short rests to cool down the body. Avoid exercise in hot weather and at midday or in the early part of the night. Mornings or early evenings are suitable for exercise. Strength training, deep breathing, calming, and grounding exercises are good for them. Engaging in team sports can reduce their aggression and encourage healthy competition. Exercising in a natural atmosphere and ending exercise practice with Sheetali Pranayama (Cooling breath) is recommended.
- Vata people have more petite body frames with high energy and low stamina. Although they enjoy fast-paced workouts, they should be focusing on the form of exercise rather than speed. Low-intensity & resistance-building exercises like yoga helps to build their strength and stamina. They store tension inside and are fragile. So it is good for them to practice outdoor sports to connect with the earth element and release stress.
Applying oil on the body, especially the joints, before and after exercise and staying hydrated by having sips of water during exercise are recommended. Wearing proper support for the joints to prevent injury and practicing exercise while listening to spiritual music in the background to keep them grounded are suggested. A glass of lukewarm milk added with a spoonful of ghee can be taken after exercise to nourish the body. The best time to exercise is during the Kapha period of the day, which is between 6 AM and 10 AM. Always end exercise practice by doing Shavasana or the corpse pose for 5 to 10 minutes.
- Set realistic goals
- Being a Vata person, you might be attracted to fast-movement sports activity, but your focus should be on building strength and stamina— exercise without breaking your bones.
- If you are a Pitta predominant person, you should focus on looking fit and preventing muscle loss—exercise without burning out. The key is moderation.
- For a Kapha predominant person, goal should be to build a fit body, as Kapha persons are often out of shape and have belly fat. Exercise until you sweat.
- Plan realistic schedule
- Decide to have a minimum of 30 minutes of exercise at least 4 to 5 times a week, which is achievable. So this means you can exercise for 60 minutes to 90 minutes based on your time availability. However, you should exercise not less than 30 minutes, which looks realistic and practical. It is possible to take 30 minutes for exercise even on a busy day, like going for a slow walk after dinner or going for a run/swim when you wake up.
- Include activities that you enjoy
Instead of having a monotonous exercise pattern, it is essential to include different exercises to stay motivated.
- If you are a Kapha person, you can plan to go to the gym three times a week and run 2 to 3 times a week.
- If you are a Pitta person, cycle twice a week, swim twice a week, and run once a week.
- If you are a Vata person, try Tai Chi or Qi Gong twice a week, Hatha yoga once a week, and dance/hike once a week.
This way, you will indulge in different exercise activities throughout the week. Having a monotonous exercise pattern may be mechanical, and you might not find joy after some days. Doing exercise every day as planned is important for discipline, but the type of exercise you do could be changed to keep you enthusiastic.
- Join a fitness subscription
Fitness subscriptions introduce you to various exercise forms where trainers guide you to stay on track and teach you the proper exercise forms to reduce the risk of injury and have the desired outcomes. You will get the benefits of guidance to other elements also like meditation, nutrition, etc, which will complement your workout.
- Track your progress & treat yourself for your achievements
Setting goals alone does not help; tracking your progress is also important to view setbacks and adjust your fitness routine. You become happy when you see changes in progress, which keeps you motivated. Several digital apps are available for this purpose. Reward yourself with a gift or a special meal when you reach a milestone. This will make you happy and motivate to stay on track and achieve fitness goals. You can share your success on social media and tell your family and friends about it.
Why do many of you lack consistency?
Many of you feel guilty about skipping regular workouts as planned due to time constraints or other reasons. So, you skip the workout instead of doing a quick run or swim. Instead of feeling guilty about not getting a full workout done, you should be optimistic about doing some workout rather than nothing. Staying consistent is important.
Several factors influence our exercise directly and indirectly. Among them, consistency is one factor, over which, we have direct control. Choosing the exercise that you find interesting alone is not enough, you should also select the exercise as per your Prakriti to create a consistent & balanced exercise routine for your body and mind.
‘We are what we repeatedly do. Excellence, then, is not an act but a habit’
– Aristotle