Take Exercise Step by Step

Hard snow #7 © by angelocesare

My exercise habit is troubling me. I’m an active person and I have always loved playing sports and doing exercise, but for some reason it is difficult to implement at least 30 minutes of exercise every day. I can’t imagine how difficult it must be for people who never do exercise and don’t like doing it.

Anyway, I’m sure it is possible to get there if I do it right. Things take time and just like getting up and becoming an early riser I will have to set myself a goal an gradually work my way to that goal.

The first week of exercise went well but the difficulties began when I had a full day of work and other appointments. There is just not time enough to implement an extra 30 minutes of training, at least not right now. I have to slowly adapt to a new lifestyle and new habits and habits can take up to eight months to form.

I do want to do exercise and I have a desire to do exercise; but I have to be honest – I don’t feel the desire for running five kilometres at 6.28 in the morning when the moon is still up and white frost covers everything. It takes a lot of self-discipline to get out under those conditions!

Make a plan

To get exercise every day you have to make a plan:

1. Find a goal and write it down. (E.g. exercise at least 30 minutes every day)

2. Set a deadline for your goal. (E.g. by 1st of June)

3. Make a schedule for each day of the week that shows what kind of exercise you would like to do. (E.g. Monday – swimming; Tuesday – fitness; Wednesday – swimming; Thursday – yoga; Friday – running; Saturday – surprise; Sunday – running)

4. Plan every day step by step. (E.g. join a sports club and attend training twice a week; then start running 10 to 15 minutes; then go to a fitness centre; then make a small workout plan starting with a few push-ups etc.)

The trick is to add a little extra when you feel ready for it. I have learned that you cannot do it all at once. It takes time to implement good habits. You know what they are saying: Good things are worth waiting for!


If you hate to work out then read this article at Summer Tomato: [How to Start Working Out When you Don’t Like to Exercise]

Feel the Desire for Your Healthy Habits

feeling down? © by twak

The healthy habits don’t feel healthy today; I am tired and I do not feel up to the mark. Why is that? I should be more energetic and feel better by implementing good and healthy habits. I woke up at 6.28 like yesterday and I sat with a glass of water in quietude to get a good start. I got something to eat and as I started writing – nothing came out except for the feeling of having to be creative.

About 8.30 I was supposed to maintain my exercise habit but for some reason I was not up to it and suddenly I felt this overwhelming feeling of guilty conscience. My girlfriend made me realise that I try too hard. I have an extreme self-discipline and if I don’t stick to my plan I feel like I’m letting myself and everybody else down. That’s not healthy, so what to do?

I had a cup of tee and read a bit of Haruki Murakami “1Q84” to relax. I like reading and I like reading stuff that really makes me think; Haruki Murakami is good at that. For some reason he always manages to give me what I need and today I read a few pages about this editor who is evaluating a writers manuscript. He says: – to be a writer you need to have a desire to write.

I forgot an important thing about habits although it is probably the most important thing at all. To succeed in making a habit you need the desire for whatever you are trying to do. If I don’t want to exercise today then I will not succeed. If I don’t want to write then I will not succeed. I have a strong self-discipline but today that doesn’t matter; today I have to find motivation for making my habits. I need to find the desire.

Make a Wake Up Schedule

Time © by alancleaver_2000

Sleep and exercise is going well, I get up at 6.28 and later today I am going swimming 2.000 meters. Soon I will have to work on my diet habits because much to often I have to decide what to cook when I get hungry and by then it’s too late and I just eat whatever I find in the refrigerator.

6.28 am – that’s an odd time to wake up you might think? Well, there is a reason for that; I started my sleeping habits by setting the alarm clock to wake me up at 6.00 am but I realised that was not good. I just could not get out of bed at that time of day. I think it has got something to do with my geographical location. I live in Denmark and today the sun rises at 8.43 am and it sets at 4.17 pm, so getting up at 6 o’clock feels like in the middle of the night and for some reason we ‘Norsemen’ seem to need more sleep in winter than in the summer.

The sun rises about two minutes earlier each day and I thought it would be nice to get up about 6.00 am in the summer, hence I set the clock to wake me up two minutes earlier every Monday. This way my body gets used to getting up earlier and I get a bit more sleep during winter.

You can use this technique no matter where you live in the world. If you have trouble getting up early then start out by deciding a good time to get up (e.g. 6.00 am). Find out when you usually wake up; if you wake up at 9.00 am then set the clock to wake you up at 8.00 am. If you feel good about getting up at 8.00 then set it to 7.00 am.

If 7.00 am is hard for you then you should start getting up at 7.30 am and then accustom your body to get up earlier by setting the alarm clock two minutes earlier every week until you reach your goal.

Make a schedule that shows your progress and then you will reach your goal and get up at 6.00 am. It could look something like this:

Wake up schedule

Goal: 6.00 am

January 6.30 am – 6.24 am

Week 1: 6.30 am

Week 2: 6.28 am

Week 3: 6.26 am

Week 4: 6.24 am

February 6.22 am – 6.16 am

March 6.14 am – 6.08 am

April 6.06 am – 6.00 am

May 6.00 am!

5 Great Tips to Maintain Daily Exercise

merri was a boxer © by Shockingly Tasty

The making of my exercise habit is going quite well. I want to make it a habit to exercise at least 30 minutes every day. I started last Sunday running 6 km; Monday I went swimming for one hour; Tuesday it was one hour of boxing at the gym; Wednesday I went swimming again and I made 2.000 m; Thursday was workout with weights at the gym; Friday I ran for about half an hour; Saturday … hmm well, I didn’t quite make it Saturday but Sunday I went running with a good friend and we ran about 10 km. Yesterday was swimming day and today a good run in the morning watching the sun rise over the bay.

Let me give you couple of tips to maintain your exercise habit.

1. Set goals

I haven’t yet made any goals with my exercising, but I do swim a lot and I have been thinking about setting some goal to reach. E.g. I would like to do 50 meters freestyle below 40 sec. Until now my best time is 45.2 sec. Remember to put a deadline to your goals and make them realistic. I would like to beat the 40 sec. by June 20 when the swimming season ends.

Setting goals makes it easier to plan how to get there by setting subsidiary goals; and when you have subsidiary goals you can start making to-do lists.

2. Keep a journal

By keeping a journal you can review your progress and at the same time you make a sort of contract and commitment to the task. My journal is my blog, because if I don’t work on my habits I won’t have anything to write about. But there are many ways to keep a journal, just pick one.

3. Find a training partner

I exercise now and then with my best friend and I go running or to the gym with my girlfriend. This way I have at least two or three training dates every week. If you have trouble finding someone to exercise with then find one at the Internet. There are sites that are specialised in arranging training dates, just search one for your area.

4. Join a club

Find a sport you would like to master and join a sports club. I have joined the local swim team and we train hard every Monday and Wednesday. This way I maintain a social aspect of training while getting professional instruction from a skilled trainer. I am always being pushed to the limit by either the trainer or by my teammates. This is good fun and great exercise!

5. Do something fun

Vary your exercise by doing something you don’t usually do. E.g. I go skating on my in-liners, go canoeing, go climbing and go mountain biking or whatever comes to mind. I like doing something I don’t do everyday and if I hear about something I have not tried before I try it out. This will keep the fun in exercising.


If you are a beginner and don’t have much experience in exercising then take a look at this article from ZenHabits [Five Simple Exercise Programs for Beginners]

Try to visit this website for beginners as well. The blog doesn’t seem to be updated anymore but there are a lot of good articles for exercising when you are a beginner. [Exercise for Beginners]


Suicide Pills Would Make Living Easier!

Danger © by spcbrass

How are your eating habits? Today I read in the news that a Danish research team has developed a pill that produces the hormone irisine. That is a hormone that can reduce white fat cells; usually you produce these hormones after regular exercise but now it is possible to loose weight without exercising. Apparently that’s great!

Exercise is not only for loosing weight. Exercise is extremely important for maintaining good health and I don’t understand why people insist on being inactive. If you do a little bit of exercise every day you will strengthen your immune system and get less sick. It seems we are living in a world where we are trying to avoid anything that could be remotely dangerous to our health.

People are scared of eating and touching things because of the risk of getting sick. Why don’t they use their common good sense and exercise to strengthen their body and immune system? We have a whole army of friendly bacteria that will fight for our health if we take good care of them – but we don’t!

Everyday we are warned about the risk of eating and touching things. Let me give you just a few:

1. Don’t drink water from the tap, it is not clean (this actually makes sense in some parts of the world)

2. Don’t drink bottled water, you are not guarantied that it is clean.

3. Don’t eat butter; you risk cancer.

4. Don’t eat red meat; you risk heart decease.

5. Don’t eat poultry; you risk salmonella infections.

6. Don’t eat salt; you risk high blood pressure.

7. Don’t eat sugar; you will get fat.

8. Don’t drink coffee or tee; it will damage your kidneys.

9. Don’t eat raw vegetables, you risk unfriendly bacteria and it is not enough cleaning them in water because of point #1.

10. Don’t eat processed food, because it is full of chemicals (ironically we don’t mind eating an arsenal of pills)

11. Don’t eat canned food; the cans will release unhealthy substances.

12. Don’t eat eggs; they are full of salmonella and cholesterol.

13. Don’t eat fish and shellfish; they are full of heavy metals.

14. Don’t drink milk; it will give allergies.

15. Don’t eat cheese it will harm you colon.

I could probably go on with the list because I see new things every day that we should not eat. But what should we do then? According to the list above it is impossible for us to live, we shouldn’t really be eating anything. But the dilemma is that if we avoid eating anything then we will die from starvation. Thus, we should just take a suicide pill and get it over with, because living is just too troublesome.

Do not focus on all the dangers in this world; use your common sense and trust your body’s ability to take care of those dangers if you take good care of your body. Develop good eating habits; develop good exercise habits; develop good sleep habit and use good sense.

All the above dangers are right; you do risk all these things, but not because you do these things or eat these things. You risk getting sick because you do not take care of your body and because you exaggerate the use of the above things. Too much of anything is bad to your health, but a little of everything is good to your health.

Did you know that if you choose to be a fanatic health freak you would end up being very lonely because you do not fit into any social environment? Research shows that people that don’t socialise and worry too much are generally unhappier, they are sicker and they don’t live as long as they could.

Think about it; sometimes it is healthier for you to drink a beer and eat a chocolate muffin than a well-cooked carrot!

Living is hard – you can die from it! We are surrounded by potential danger and that is what makes living interesting. Make a choice: Live or die; challenge danger or give up and take a suicide pill!