You sign up for the gym determined that this time will be different. You buy new workout clothes, start strong and stay committed to your new routine for the first few weeks.
Then one morning, the alarm goes off and you stare at it as though it has personally offended you.
âIâm so tired todayâĤâ
âIâve been doing well, so I deserve a little rest.â
You miss one workout. Then another. Before long, your trainers are gathering dust and the routine that started with so much enthusiasm has quietly disappeared.
Sound familiar?
For many people, starting an exercise routine is much easier than maintaining one. Motivation can be strong at the beginning, but work, family responsibilities, tiredness, stress and everyday life can gradually get in the way.
Physical activity in Saint Lucia
Although there are currently no published national figures showing how many Saint Lucians pay for gym memberships they do not use, official health data shows why maintaining an active lifestyle is important.
According to Saint Luciaâs most recent nationally representative STEPS Survey, conducted in 2019â2020, 17.1% of adults aged 18â69 reported insufficient physical activity, meaning they were not achieving at least 150 minutes of moderate-intensity activity per week.
The survey also found that 65% of adults were overweight or obese, including 50% of men and 76.8% of women.
Non-communicable diseases such as cardiovascular disease, diabetes, cancer and chronic respiratory illnesses continue to represent a significant health challenge in Saint Lucia. The Ministry of Health reports that approximately 82% of deaths in the country are attributed to non-communicable diseases, with physical inactivity among the recognised behavioural risk factors.
The good news is that becoming more active does not necessarily mean spending hours in a gym. Walking, swimming, cycling, playing sport, exercising at home and other forms of movement can all contribute to a healthier and more active lifestyle.
So how can you avoid the familiar cycle of starting enthusiastically and giving up a few weeks later?
Here are some practical steps that may help.
Donât depend entirely on motivation
Motivation can help you begin, but it is not always reliable.
Some mornings you may wake up full of energy. On others, staying in bed will seem far more appealing.
Instead of deciding every day whether you feel like exercising, try making physical activity a regular part of your schedule. Choose specific days and times and treat them as you would any other important appointment.
The aim is to reduce the number of decisions you have to make.
It also helps to begin with something you can realistically maintain. One common mistake is starting with an overly ambitious plan, such as exercising six days a week, completely changing your diet and expecting dramatic results within a short period.
That level of intensity may last for a while, but a realistic routine that you can maintain is usually more valuable than an impressive start that quickly becomes unsustainable.
Make the first step easy
On days when your motivation seems weaker than your determination, simplify the goal.
Instead of telling yourself that you must complete an intense one-hour workout, make the first objective simply to get started.
Go for the walk. Put on your workout clothes. Arrive at the gym. Begin the exercise.
Once you start moving, you may find it easier to continue.
Even if you complete only a shorter session than usual, you have still maintained the habit rather than abandoning it altogether.
Something is often better than nothing.
Expect imperfect weeks
Missing one workout does not mean you have failed.
Work commitments, illness, family responsibilities, unexpected events and tiredness will occasionally interfere with even the best routine.
The real danger is allowing one missed session to become an excuse to stop completely.
It is easy to think:
âIâve already ruined this week. Iâll start again on Monday.â
But Monday does not have any special power.
Instead, simply return to your routine at the next reasonable opportunity.
Consistency does not mean never missing a day. It means refusing to let one missed day become the end of your commitment.
Remember why you started
Try not to measure progress only by what you see in the mirror or on the scales.
Regular physical activity can provide benefits that go far beyond appearance.
The World Health Organization recommends that adults undertake 150 to 300 minutes of moderate-intensity aerobic physical activity each week, or 75 to 150 minutes of vigorous-intensity activity, together with muscle-strengthening activities on two or more days per week.
Regular activity can contribute to better cardiovascular health, physical fitness, weight management and overall wellbeing.
Your personal reason for exercising may be to become stronger, increase your energy, manage stress, improve your health or simply perform everyday activities more comfortably.
Whatever your reason, keep it in mind when the excitement you felt at the beginning starts to fade.
Start where you are
You do not have to transform your entire lifestyle overnight.
If you are currently inactive, begin with manageable changes and gradually increase your activity as your fitness improves.
A short walk today can become a longer walk next week. Two exercise sessions can eventually become three. Small decisions, repeated consistently, can lead to meaningful change.
If you have not exercised for a long time, have an existing medical condition, are recovering from illness or injury, or have concerns about beginning a new exercise programme, seek advice from a qualified healthcare professional about the type and level of activity that is appropriate for you.
Persevere
Much of what benefits us requires perseverance.
Exercise is no exception.
There will be days when you feel motivated and others when you do not. Progress often requires continuing to do what you know is beneficial even when your feelings are telling you otherwise.
Faith teaches us a similar principle:
âAnd let us not grow weary while doing good, for in due season we shall reap if we do not lose heart.â
Galatians 6:9
The results of perseverance are rarely seen overnight. They develop through repeated decisions to continue.
Faith can help us develop discipline, perseverance and the inner strength to keep moving forward, not only spiritually but also in the way we care for ourselves.
Faith and your wellbeing
At the Universal Church, we believe that caring for a person involves their spiritual, emotional and physical wellbeing.
Every Tuesday, our Health Day service provides an opportunity to strengthen your faith and learn how to face challenges concerning your wellbeing with greater confidence and perseverance.
Through prayer and practical encouragement, Health Day reminds us that faith can be a source of strength while we continue to follow appropriate medical guidance and make responsible decisions concerning our health.
Join us this Tuesday
Health Day
Day: Every Tuesday
Time: at 5.30 PM (also at 6:00 AM, 9:00 AM, 12:00 PM and 3pm)
Location: Universal Churches throughout Saint Lucia
More information: +1 (758) 730-4040
Important health notice
The Universal Church offers spiritual support as a complement to appropriate professional healthcare. We do not advise anyone to discontinue medical treatment, medication or professional medical care. Always follow the instructions of your doctor or qualified healthcare professional.
Sources
- Ministry of Health, Wellness and Elderly Affairs, Saint Lucia: 2019â2020 STEPS Survey
- World Health Organization: Guidelines on Physical Activity and Sedentary Behaviour
