64 million people in the US have a gym membership. Less than half report using it. I am one of them. So many of us have memberships to a gym we never use that it has become part of their business model. They are counting on half of their members to pay and not show up. Right now, I am subsidizing some sweaty bro’s workout. Why do I do it?
Hope— I hope one day I will go, and it will stick.
Hope springs eternal, but it doesn’t build muscle. If you want to build muscle, strengthen your heart, and live longer, you must stress your system. So let’s pocket that membership fee and find a better way to get some exercise. One that we will use.
Gyms don’t work for everyone, its OK to try another way.
It is clear from the data that people want to get in shape, but that (at least for half of us) the gym is not the answer. Let’s stop working out and start playing out. There is no denying that a good workout is efficient. But only if you do it. Face it, squats aren’t fun, so we don’t do them. Study after study has shown that when we find a task more enjoyable, we are more likely to engage with it and, more importantly, stick with it. There are lots of ways to accomplish this. If you don’t believe me, just watch your kids. (Or some other kids— but don’t be weird about it!) Notice how they always seem to be in motion, jumping, running, throwing, dancing. They attack every task and turn it into something fun. When was the last time you had fun just going about your day? You can! As summer gets into full swing, take this opportunity to explore other options for getting into shape and maybe have a little fun along the way.
Try these easy tips to help make working out more enjoyable.
1. Gamify your workouts
At their core, every game is simple. There are rules to follow and goals to achieve and it provides feedback to help you progress. If you can weave rules and goals into a workout, you can gamify it. This makes your workout more engaging and motivating. Add a social component for feedback and you’re in business. Here are a few ideas to get you started:
Challenges: Make up a challenge that requires physical exertion to complete. Try carrying all your groceries instead of using a cart. You can weigh yourself with and without the bags and figure out how much you hauled. Share it with friends and see who is the produce powerlifter.
Rules and Reward: Make rules for yourself that, if followed, lead to a reward. Want to watch the next episode of your favorite show? Try only watching when you're in the plank position. Need a break…screen off. Either you will develop a strong core and get ripped abs, or you’ll watch less TV. Either way, it’s a win.
Use apps: There are plenty of fitness apps that make exercise a game. Like to jog? Try Zombies, Run! It’s an app that turns your morning run into a zombie apocalypse survival game. Get some great cardio while you collect supplies and try to outrun the undead.
Virtual Reality: Similar to using apps, VR technology has made its way into the fitness world. Games like Beat Saber (My favorite!) let you get a full-body workout while slicing through blocks with your virtual lightsaber.
2. Go outside
Many outdoor activities can get your heart rate up, your body moving, and they don’t come with a monthly fee. Try some of these on for size:
Play Sports: Join a local Rec league or grab some friends and hit a park for pick-up games. Basketball, soccer, and ultimate frisbee are great for a full-body workout.
Go for a hike: This is a favorite of mine. Hiking is a great way to work those large muscle groups, work on balance, and explore the outdoors while you're at it. Plus, being in nature is great for your mental health.
Ride a Bike: Remember how much fun biking was as a kid? You can jump back in the saddle as an adult as well. (You’ll remember!) Cycling is excellent for cardio and building strength.
Push your Comfort Zone: Ever wanted to try rock climbing or kayaking? Now's the time! Trying a new activity can be exciting, and you will likely work some muscles you didn’t even know you had.
3. Play at Work
Finally, don't underestimate the power of small, playful habits that you can do anywhere. Even at the office. Here are a few possibilities:
Water Cooler Relay: Set an alarm and take a five-minute break every hour. You can pick a destination and walk there and back to your work area. The longer, the better. You'll get some movement in and boost your mood in the process.
Walking Meeting: Instead of slogging through your next meeting hunched over in a chair, take a walking meeting with your colleagues. You'll get some exercise, and the fresh air will boost your creative output.
The Hard Way: We are very good at finding ways to make our lives easier, especially at work. When you are given the choice, choose the hard way. Elevator or stairs? Start climbing! You will get your heart pumping and earn the respect of your colleagues.
Incorporating play into your fitness routine can make exercise fun and engaging. Small wins will accumulate into huge gains, so go play.