WELLBEING - Exercise Highs & Low

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Summary - 

8 BILLION of us experience highs and lows when it comes to exercise. When we’re on a high, life is fantastic but as you know, this can be very short-lived the minute a low steps in and sweeps you off your feet. This episode will educate you about both phases and give you strategies to help you move through an exercise low faster than ever before. 

Things I Mention - 

  • What is an exercise high & low? 

  • Why we experience exercise lows in the first place. 

PLUS, I teach you how to become aware of both the mental and physical barriers that show up during an exercise low and how to push them aside. 

Links & Helpful Resources - 

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All of us, yup, I’m talking about almost 8 billion of us, experience highs and lows when it comes to physical activity. Sometimes we’re in the groove and exercise and eating healthy comes easily - other times, we get off track and it seems impossible to get back into our usual routine despite all our best efforts to do so. What is an exercise high & low you ask? 

An exercise high can vary from person to person but it’s essentially that invigorating feeling that you get from being active. 

After a good workout, this feeling can permeate to other aspects of your life to help keep you healthy. (eg. you may sleep better, feel happier or less stressed and may even be inspired by your progress to stick to eating the foods that work best for you and your body). 

An exercise low on the other hand, can occur for all sorts of reasons - maybe you’re feeling uninspired with your usual workout, you have reached a plateau and have become discouraged or maybe you’ve taken some time away from it and are having a difficult time starting up again. It happens to all of us!

Sometimes, other things get in the way - family, work, responsibilities etc. A low can also occur in the form of an injury. When you experience a low, it can be difficult to create an exercise routine that you look forward to but understanding why these exercise lows occur may help you move through them. 

Let’s look at what goes on from a mental perspective during an exercise low - 

Mind-set plays a huge role. Whilst setting goals can help most people stay motivated, visualisation and affirmations are also great tools to use. Visualising, creating mood boards and positive self-talk can be key to moving through and beyond a lack of motivation. 

Some of my favourite exercise affirmations are - 

  • Fall in love with the process of becoming the very best version of yourself. 

  • Any movement is better than no movement. 

  • I am grateful to have a body capable of moving.

  • You can completely reinvent yourself in a matter of months. 

Jot your favourite affirmation/ quote on a post it note and pop it somewhere you’ll see it often throughout the day. Each time you see it, you’re chipping away at your subconscious mind and forcing it to become more conscious and aware which is a must to be able to change and move through an exercise low. 

Another mind-set shift is letting go of what you define as exercise. Movement of any kind (otherwise known as NEAT) has its benefits. Dancing, long runs, playing a sport, walking, climbing steps, vacuuming, stretching, gardening etc. Just because you didn’t “make it to the gym”, doesn’t mean you aren’t being active. When you hang the washing out next, give yourself a pat on the back for using the line as opposed to the clothes dryer or try doing five low-impact star jumps when you finish to get your blood moving. Why on earth would you do that? Because when you move your body, it releases endorphins, which boosts your mood and increases your energy levels. Often, simply getting started is enough to persuade or coax your body to move. This simple action may even motivate you to keep going and complete a full workout. 

And now, for the physical side of things - 

To put it fairly bluntly, our bodies are not designed to work out vigorously every single day, vigorously being the key word. Yes, as human beings our bodies are designed to move but not at such high intensities or extremes that so many of us do these days. Simply acknowledging this and actually taking it on board will help avoid training/ exercise fatigue. The more you build up strength and endurance, the more often you’ll be able to work out and actually enjoy it but the process to get there isn’t always perfect or as straightforward as you might want it to be. Listen to and respect your body when it needs a rest. 

Another way to help avoid exercise lows is to know your preferences. Are you a morning person? If so, tap into that extra energy in the morning and consider working out then. Do you find yourself struggling to sleep? Maybe a walk at night is best for you. Begin to notice your body’s cycles during the day and you feel most energetic and use this to your advantage. 

Lastly, finding an exercise you enjoy helps, too - actually it doesn’t just help, it is critical! Long-lasting consistency with exercise all comes down to you enjoying what you are doing. Variety also helps keep you engaged. When you mix up your workouts, you’re less likely to get bored or frustrated especially when you change workouts according to the seasons. Indoor classes might be your thing during Winter and outdoor hikes might work well for you in Spring. I know that’s very much the case for me! 

Elisha CasagrandeFEEL BE LOOK, Brisbane Health Coach, Womens Confidence, Exercise High, Exercise Low, Vision Boards, Mood Boards, Training Fatigue, Exercise Affirmations, Exercise Fatigue