Some people jokingly claim that they are "addicted" to physical activity, when in reality they just love to exercise. While maintaining an exercise routine is part of a healthy and balanced lifestyle, it is important to be aware that you can really feel "addicted" to exercise, as well as someone who abuses alcohol or drugs, and this is not healthy at all. The key to avoiding addiction while exercising regularly is to set achievable goals and prevent exercise from becoming an obsession. Remember that it must be an essential part of a healthy life, but when excessive it can have negative effects.
Steps
Part 1 of 3: Motivate yourself
Step 1. Have fun while exercising
Engaging in activities you enjoy turns training into a hobby and does not become a simple method of burning calories. Each person wants to do activities at different levels of intensity; find something that is appropriate for you and that you enjoy, in order to establish a healthy relationship with the movement.
- If you like socializing with other people in the city and lifting weights, the gym is the perfect solution.
- If you have a more solitary disposition, you can consider aerobic exercise, walking or running; these are all activities that you can combine with other hobbies, such as bird watching.
- Dance is also a great way to exercise; if you like, you can sign up for an aerobic dance class which includes regular meetings.
Step 2. Have fun
Many teens and adults experience exercise as a healthy time to escape from everyday stressful problems. While your body and mind are still getting used to exercise, try focusing on other things other than calories. Run on the treadmill or track using a portable device to listen to music or watch TV when exercising at home.
Download some smartphone apps that offer compelling audio stories that you can listen to while running or walking and that at the same time help you to distract yourself and have fun
Step 3. Train at your own pace
By choosing to exercise at your own pace, you can feel more comfortable in the routine, without suffering further pressure from teammates or coaches. Make sure you try your best; increasing heart rate offers greater health benefits than exercising simply while maintaining comfort level; But be careful not to overdo it.
Part 2 of 3: Establish an Exercise Routine
Step 1. Define your goals
Physical activity must be enjoyable; decide on the type of routine and think about what you want to do. Establish the results you want to achieve in the short term and outline the general ones as well; in this way, you can focus on a healthy life change.
- Goals must be SMART: Specific, Measurable, Actionable, Relevant and Timed. For example, you can decide to go on a 5km run in two months by walking, running or jogging three times a week.
- A purpose in the short term could be to be able to understand if you are able to do a simple walk of 1-2 km; if you can't, make it your goal to walk this distance.
- Long-term goals should be goals you hope to achieve within a few months of commitment. Considering the 1-2km walk from the previous example, you might determine that your long-term desire is to be able to get to and from the store 5km away. You should also ask your doctor if your physical condition allows you to fulfill this purpose.
Step 2. Make time for the day
This simple task offers many benefits; first of all, you know that you have planned part of the day to be able to do enough physical activity; secondly, you can limit the amount of exercise, helping to bring your focus back to the other important aspects of life. Scheduling time for physical activity and other daily commitments is an important aspect of a healthy and balanced life.
Make an "appointment" with yourself to train. Mark it on your calendar, just like when you make a note of a visit to the dentist; remember that it is ultimately a "preventive cure"
Step 3. Train with a friend
In this way, you establish a social commitment with another person and it becomes easier to be able to respect it; you can encourage each other to keep up with the routine once the initial enthusiasm wears off. Being in company also helps to check each other out for any signs that may suggest that an exercise addiction is about to develop.
If your training partner starts cheating or hiding details about exercise, gets angry if he can't attend a session, or starts taking physical activity to levels beyond amateur, perhaps he is starting to develop a form of "addiction". Pay attention to any kind of similar change in yourself as well
Part 3 of 3: Maintaining a Healthy Balance
Step 1. Recognize your vulnerability
Anyone can potentially become "addicted" to exercise, whether it is the competitive athlete or office worker. If any changes in life give you more time to train, be sure to set time and commitment limits; set up a new exercise plan that allows you to pursue other interests as well.
Step 2. Check the increase in the intensity of the workout
Having unnecessarily high expectations regarding the amount of calories burned or the duration of physical activity is a sign of addiction. It is only natural to want to increase your performance, but there is a "ceiling" that you should impose on your body. Once you have completed your daily workout in a simple and carefree way, try to focus more on other aspects of life.
Step 3. Don't replace exercise with another addiction
The activity causes the brain to release dopamine - the same chemical the body produces when you satisfy an addiction. Going out for a run is a great way to escape the urge to smoke a cigarette, but you may end up replacing one habit with a similar one. You should train enough, but seek help to get rid of your previous problem before starting or stepping up your exercise regimen.
Step 4. Be honest about your commitment to the movement
If you find yourself lying to loved ones about the length of your physical activity sessions, you may have a problem. If you have a personality that is susceptible to obsessions, plan to report your workouts to a friend from time to time; this way, you make sure you keep a good balance with the amount of movement you do.
Step 5. Don't put too much emphasis on training
It is important to plan a routine that helps you stay in good physical shape; however, you should find a healthy balance between the various interests in life. If you spend several hours each day on exercise sessions, you may be addicted. Try to spend more time taking care of the people around you or brush up on an old hobby you forgot about.
