The “5 Minute Rule” for Exercise
…When the idea of exercising feels like a monumental task
Whether you are just getting started, a long time regular exerciser, or somewhere in between, there are those days when exercise is the last thing you want to do. I encourage thinking outside the box when it comes to physical activity. It’s important that we find a form of movement that is enjoyable and something we look forward to most days.
Research has shown a strong link between physical and mental health so incorporating regular physical activity extends beyond the physical benefits. I know I am more balanced and ultimately, a kinder person to myself and others, when I make exercise a priority. I admit I am a bit of an exercise junkie and most days I look forward to getting a good sweat on. I’m also human and have days when I just ‘don’t wanna’.
The next time you find yourself coming up with every excuse in the book to not exercise, consider giving the “5 Minute Rule” a try. Choose your activity, set a timer for 5 minutes and get started. If you are walking, kickboxing, hula hooping, running, dancing, lifting weights, or whatever it may be, get going for 5 minutes. For me, this means I put on my workout clothes and shoes and start my warm up routine. More often than not, 5 minutes in I am feeling better and proceed with my workout. Having said that, there are times my body and mind give me a firm, “no, not today” and I honor that and give myself permission to rest. Depending on what you had planned, maybe you opt for something less vigorous and spend time doing some gentle stretches or meditation. I encourage you to spend some time doing some sort of self-care.
There are a few thoughts I’d like to share around using this tool. First, check in with yourself mindfully and honestly. How did you feel when you started and when you reassessed at that 5 minute mark? If you notice a positive shift, carry on! Maybe you’re thinking, I’m just getting started and my entire time dedicated to intentional exercise is 5 minutes! No worries, this tool can be adapted for wherever you are with your exercise goals. Set a timer for 1 or 2 minutes and check in with yourself when the timer goes off. Lastly, if you arrive at the 5 minute mark (or whatever time you set), and you feel the same or worse than when you started, it’s okay to stop or change up your plan to something that will feel good and have a positive impact on your health. And, you got 5 minutes of movement in!
5 mintues
The 5 Minute Rule can be a great way to build consistency around exercise. Maybe the workout doesn’t go exactly as planned and that’s okay. You are creating a consistent effort in developing a habit of regular physical activity, and while not glamorous or sexy, consistency is where the magic happens.