Exercise sustainably

In the last post, we stated that physical activity does not have to be so difficult. And the key to making it feel easy is to find something that you enjoy doing, something that doesn't generate internal resistance. Once you know what you want to try—make your plan.

The plan should be based on your conditions and what your life looks like. You need to find the right level of ambition and decide when your activity will take place.

Schedule your training

Let's say you want to start Nordic walking. Are you used to exercising a lot? If not, start with a couple of short rounds per week.

If you have problems with morning stiffness, it might be better to take a tour after lunch. Or, if you are most alert in the morning, take the opportunity and benefit from that. You know yourself!

Schedule your training sessions in your calendar so that you feel that you are taking your training seriously.

Make it fun!

Your training should work in the long term. It is therefore better to step up gradually than to go out too hard from the beginning. Otherwise, the risk is that you will be in pain or find it too hard and give up.

How can you make exercising so much fun that you'll actually be looking forward to your next training session? Can you pair up with someone? Prepare a playlist that you know will get you pumped? Or save that podcast that usually puts you in a good mood until it's time for training?

Anticipate obstacles

Expect obstacles to arise that make it difficult for you to stick to your plan. It happens to everyone, and the trick to getting around these obstacles is to anticipate them.

You will catch a cold. Maybe end up in a relapse. Or be forced to work overtime. Be sure to have a plan for these occasions as well.

If you miss training opportunities due to e.g. illness, don't be too disappointed. (It was part of the plan, wasn't it?) Step up carefully again, and continue with your started routine.

If you are limited by pain or fatigue due to your rheumatic diagnosis, make use of plan b. It could be a shorter or slower walk than usual, or to do something else that feels more gentle. A relaxing yoga session might be more suitable?

Listen to your body, but be careful to distinguish between "I don't feel like it" and "I'm in pain." As you know, these are two completely different things.

Dare to rethink

The plan you have drawn up is not static. Let it change if necessary! If you come to the conclusion that tango is not your thing, rethink and try something else. If your ambition level is wrong or you get bored, make sure to adjust. The important thing is that your plan suits you, right now.

And remember: It doesn't matter how far your neighbor runs, or what the others at the gym are doing. Start from where you are, and be happy that you are taking action.