activity

Breaking Routine

by ultrapeg

on vacationThe blog is back from vacation and so am I.  Summer is a time when many of us experience breaks in our routines.  When you live in a tourist area like I do, people who don’t live here want to visit.  We also find ourselves called by family and friends to other parts of the country. When the weather is good, everyone seems to be on the move.  For school kids this change is welcome.  But the further away from school we get, the more attached to our routines we seem to become.

Changes to our standard behavior patterns can be an important and necessary opportunity to refresh and renew our creativity and enthusiasm.  Spending time with family and friends can make change feel good.  Sometimes we need a break in our routines.  Even the most committed resister of change can experience joy in doing something different or renewing relationships.  But changes to routine can have a down-side also.  Having visitors or being a visitor can require lots of change and we all have a hard time with change.  For example, dietary patterns might change.  How you eat, what you eat and when you eat may be totally different from your usual fare. It can seem like fun to throw caution to the wind and do something completely out of character, but there may be consequences which can sour that good time.   Yet trying to adhere to the strict rules we sometimes impose on ourselves can be equally problematic.

Sleeping and waking habits may also be altered.  Many people find it difficult to sleep in a unfamiliar environment.  Being a “white noise” proponent myself, I keep a fan going in my room all year long.  When I don’t have my fan, sleep can be elusive.  Lack of sleep is often combined with the desire to pack as much experience into short periods of time as possible.  So instead of a restful vacation or welcome break in our routine, we end up becoming exhausted.  How often have you heard the phrase, “I need a vacation from my vacation”?

Then there is our usual exercise routine.  Those of you who regularly read my blog know that I am a strong advocate of making exercise a habit.  It then becomes a natural part of your daily or weekly rhythm so that you don’t have to think about doing it – you just do it.  In fact, when you don’t do it, you can feel the lack.  This part of your daily behavior pattern will invariably get disrupted with visitors or travel.  If you are used to coming to classes, it can be difficult to carve out time to exercise on your own.  Sometimes you can try classes in the place you are visiting which can help but is not always a solution.  You may have the best of intentions but the first time they go awry you’ll be tempted to forget them completely.

So what can we do that will allow us to enjoy our time off without completely sweeping away the comfort of daily routine?  My first suggestion is to drop the words “always” and “never” from your vocabulary. “All or nothing” need not be your mantra.  There is a middle way between the extremes.  Try the words “sometimes” or “just for today” on for size.  It may not be necessary to throw everything you’re used to out the window.  It is possible, for example, to be mindful about food choices without depriving yourself or going overboard against your better judgment.  You can invite your guests or hosts to join you in some form of physical activity like an early morning walk or yoga class.  Try a new activity like tennis or golf.  You may not do very well, but it can be liberating to remember that you never have to do it again if it doesn’t work out.  If you have a solitary practice that is meaningful to you, perhaps you can shorten the time frame (10 minutes instead of 30, for example) or change the time of day (before bed instead of first thing in the morning).

Throughout this blog one common thread often repeated is that we make up our own rules and we can also change them.  So let go of all the rules you’ve built around your routines and be open to new experiences.  Being flexible is more than touching your toes in a forward bend. The flexibility we practice in yoga and Pilates should extend to all aspects of your lie.  Dismiss all your rules about appearances and expectations.  Stay in the moment.  Time spent worrying will be precious down-time lost.

Although the changes referred to here are mostly temporary, sometimes more long-term behavior modification is necessary – job change, for example, or an illness or injury.  There can be a sense of loss when these kinds of events occur.  But this can also be an opportunity to think about developing new routines. You were probably not born with the your current patterns (most of them, anyway).  They developed over time and can be redeveloped.  Prioritize.  Figure out which aspects of your usual routine are most important to you and why.  Then see if you can modify your usual behavior to accommodate changed circumstances.  Being open to new experiences can help to lessen the anxiety of change.

As vacationers, though, we will all eventually return to our usual routines.  This can be a great comfort.  Time away can also foster a new appreciation for the simple daily rhythm of our lives.  Sometimes, though, it can be difficult to again pick up some of the better habits that we’ve worked so hard to develop.  It can feel like starting all over.  Especially if some of those habits were difficult to adopt to begin with. Take heart, though.  You did it before, you can do it again.  Let that be your mantra when you’re tempted to blow off that exercise class or eat that second helping of cheesecake.

My most recent vacation was wonderful and I did incorporate some of the suggestions above so I know they work. But I love coming home. It was a treat to spend time with old friends doing things we enjoy doing together.  But it is with humility, gratitude and renewed appreciation that I now slip back into the comfort of my routines and rejoin the community that is so important to me.

 

The Group Experience

by ultrapeg
mountaiangrp41761
Group Joy

Mile High Pilates and Yoga

By Peg Ryan

It is often difficult to initiate a new regimen into our lives.  We all know we should move more for improvements in health, energy levels and the ability to handle life’s daily ups and downs.  But it can be hard to do these things by ourselves.  Think back to those New Year’s resolutions, for example.  Hopeful plans and good intentions were laid out and maybe even followed for a while only to succumb to other seemingly more pressing demands on our time.  The first time you allow your resolution to sink below some other priority is the moment the best intentions begin to fall apart.  One of the keys to stopping the slide down this slippery slope is to commit enough time to allow your plan to become a habit.  Many experts agree that as few as 6 weeks can be sufficient to establish the pattern for habit.  Then if life intervenes, as it so often does, it becomes much easier to get back into the groove.  Dictionary.com defines habit as “an acquired behavior pattern regularly followed until it has become almost involuntary”.  Wouldn’t it be great to have exercise become such a consistent part of your life that you don’t even need to think about it!  Your body almost does it without you. 

This is where group classes can help.  As a firm believer in the power of a group, I’m convinced it is often the best way to kick-start your self-improvement campaign.  Even if you only commit to that 6-weeks period, it can be sufficient to put that habit in place. At the end of that time period, if you’re not hooked on the group experience, you will still find it easier to pursue your plan on your own.  Here are just a few of the many ways in which a group can help keep you motivated:

  • A specific time and place are allocated to the effort.  Think of all the impediments that interfere when you are trying to exercise at home. The kids and pets suddenly demand your undivided attention.  You can try closing a door if you have one, but you already know that won’t work.  Then there’s the lure of the phone and the computer.  And that pile of laundry or dishes you failed to finish last night.  Etc. Etc.  A group class is a scheduled event.  You can put it in your calendar and designate yourself as “busy” during that time.  If a conflict arises you can simply say you are not available at that time.  You don’t have to say why.  You’re just busy.  Other events can be scheduled around this committment.  And, remember, all you need is 6 weeks to develop the habit so you can always tell yourself you’ll allow other possibilities when the 6 weeks have passed.
  • Your instructor takes the lead.  You can turn off your head and just go with the flow.  No need to decide what to do.  Think about the amount of time you can waste deciding if you should run, walk, bike, watch a video, go to the gym.  Etc. Etc.  Everything is thought out for you.  And if you choose the right instructor, you will get expert advice and guidance usually at a bargain price.  If you don’t like the instructor, find another one.  There are so many types and styles of classes to choose from.  Don’t let one bad experience derail your best laid plans.  Sadly I saw yet another comment from a woman this week who said she tried a yoga class once, was instructed to do something (one thing!) she couldn’t do and decided to simply back off completely.  My suggestion: if there is something you can’t do, don’t do it.  Simple as that.  Guaranteed the yoga police will not show up and drag you out of class.  And chances are there are many things that you CAN do.  So focus on those and just substitute something else for the thing you can’t or don’t want to do.  You will still have the support of the group to carry you through the class.
  • The group is a form of community providing that all important element of social support.  Most of us have probably seen the studies that emphasize the importance of social connections to maintaining good health, especially as we age.  People in the group will notice when you’re not there.  We share concern for each other. Group members can sometimes even offer suggestions for modifications to help new participants find a way to learn unfamiliar moves. Established practitioners can encourage new ones with examples of their own improvement.  We celebrate each other’s milestones and lament each others misfortunes.  There are no judgments or expectations and all are welcome, regardless of age, ability or background.
  • A group class is a great way to try something new, or to get back into something you tried before but set aside for one reason or another. Heard about Pilates but have no idea where to start?  Come to a class.  It’s better than a video because there is an actual person who can answer your questions.  Do you have a particular physical limitation?  Let your instructor know.  The instructor can help you understand how to move in a way that will keep you from injury and maximize the benefits of the practice.  Don’t forget also that as previously stated, you always have the option to abstain from something that doesn’t work for you.  The support of the group can help you overcome fears and challenge yourself, but you never have to push beyond your limitations.
  • Finally, it’s always more fun to share the experience. A common comment I often here is classes is “I would never make this much effort if I wasn’t in this class.”  When you try to do these things on your own the tendency is to only choose those easy moves that you like. Also you will most likely do the same things over and over without trying anything new. This means that certain muscles may never get worked, leading to imbalances that can create complications over time.  For example, many runners have really tight hamstrings.  This can create knee, hip and ultimately back problems.  We all need variety in our movements.  Doing the same thing over and over will eventually lead to stagnation and possibly even injury.  Group classes often involve total body movements that allow all of the muscles to work together bringing the body back into the rythym for which it was designed.

The human body is an amazing system.  Although we are each individuals with our own specific quirks and oddities, our bodies are still made to move in concert with all elements working together like an orchestra.  A group class can help bring that balance back and let your symphony sing again!  The group class can help bring enjoyment to your movement practice.  All fitness experts agree, the exercise you enjoy is the one you will stick with.  So give it a try!  You just might find out that you like it.  And no matter what you feel like before you come, you will undoubtedly feel better when you leave.