We all have heard the classic it takes 21 days to set or change a habit. How many of you have documented proof that on day 21 you have completely learned or unlearned a bad habit? Not very many of you have this proof. One of the reasons is science now tells us after 21 days you barely 1/3 of the way to making that change permanent. In a study found in the European Journal of Social Psychology, it states that changing habits takes 66 days! No wonder it is so difficult to make changes that last.
In today’s “give it to me now” society, 66 days seems like 66 months. What is a person to do about this? Well the range of days is actually 18-254, depending on the person. The point is learning new healthier habits takes work and is not easy. Stick to a challenging yet realistic plan that sets you up for success. If for some reason you do not accomplish the goal for the day, no worries, everything is fine, start again the next day. Continuing to build momentum toward making a permanent change is the main focus and having a bad day or two is just human. With weight loss for example, two to three pounds a week is what you will average out when your weight goal is done. It starts with making better choices on a daily basis and learning from the failures and successes.
The motivation comes from your Why. If your Why is not big enough, your habit will not change. Think about your Why everyday and let it guide you to make those healthier choices of walking, eating less sugar, or lifting more weight than usual. Adding up the small daily wins gives you the huge victory in 66 short days later! Get some support and accountability, then change your mindset to a longer view than tomorrow. A healthier you is loved and appreciated by everyone you have a relationship with: business, family, friends, and personal.
Matt Peale is not immune to bad habits. He hates getting up early to exercise like anyone else, even though he is an NASM Certified Personal Trainer. Contact him at firstname.lastname@example.org any time. Also Like his Facebook page and check out how Learn To Move Academy can help your school, sports team, and Active Aging process.
As the saying goes, you can’t teach an old dog new tricks. In working with Baby Boomer generation and senior citizens, it’s more can you teach an old dog old tricks they don’t think they can do anymore. The short answer is yes. The science of neuroplasticity states just that concept. Medicine Net defines neuroplasticity as the brain’s ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment. As people age and become more sedentary, they learn new (and yes bad) habits in regards to posture and movement. Through exercise, people have to relearn the movements and habits they had as younger adults.
Does this mean exercise can reverse the signs of aging and years of poor healthy habits? No. What a structured physical exercise program like Learn To Move Academy can do, is teach Baby Boomers and senior citizens the movement patterns they stopped doing years ago. It’s not about how much weight a person can lift, but building in the neuroplasticity to perform these tasks in an efficient manner to reduce injury and strengthen muscles, bones, and connective tissues. Once the movement patterns are reintroduced, then it is a repetition and quality of practice issue. Time spent on performing over and over again these movements with correct form and appropriate resistance (if necessary) is the only way to learn and improve. Take the time and invest in some kind of professional help to ensure you are starting at the correct point and progressing in a reasonable manner.
The mental benefits of learning new old movement patterns are just as beneficial as the physical ones. Tons of new research coming out on physical exercise reducing symptoms of dementia and improving cognitive functions. Go learn those old tricks, your heart, brain, and muscles will thank you!
Matt Peale is a certified personal trainer with NASM since 2009 and the Sales Director/Partner at Learn To Move Academy. Soon he will be contributing a monthly article to Boomers Lifestyle Network magazine. Contact Matt with any questions or comments at email@example.com.
Spending thousands of dollars on a single sport for a child only to see that child get burned out in 3 years, is that a quality time and financial investment? Unfortunately a large percentage of parents all around the United States have bought in hook, line, and sinker into this horrendous brainwashing. The Tulane Institute of Sports Medicine has seen the surgical curve for overuse injuries drop from 18-20 year olds, to 12-14 year olds. Why is this happening? Because kids are being wrongfully told they have to compete in one sport only from the age of 6-8 and up.
When we are talking about long term athletic development, sports specialization does not occur until after puberty. Children are still learning fundamental movement skills to achieve basic strength, balance, and stability. Not to mention their mental capacity to focus on more intense competition is also still being developed. Youth sports has become a big business and has lost its focus on creating a well rounded, athletic child. The importance to win now and forfeit learning has become ingrained way to early in a child’s life.
What can parents do to reduce this one sport win now pressure? Sign your child up for multiple sports while they are young and let them decide what they enjoy. All of the top professional athletes played a variety of sports growing up. It was not until they reached junior high or high school they began to specialize more, and even then they starred in multiple sports. Do not let the pressure of coaches who want to line their pockets be the deciding influence on your 9 year old. Registering them for exercise classes at your gym/health club is another great way to show them alternative healthy activities for those not interested in specific sports. Learn To Move Academy is developing a system for individuals to purchase so children learn these fundamental movements at home. Finally make sure they have fun. Learning winning and losing is important and not everyone is a champion for the season, but having fun in the process is vital to returning for more seasons.
Matt Peale is an NASM certified personal trainer since 2008 and works with youth both as a trainer and partner in Learn To Move Academy. Email Matt at firstname.lastname@example.org with any questions and comments.