Athletes across all sports prove it’s never too late to discover your fitness potential. From left to right: Canadian cyclist Kelsey Mitchell, IOC Refugee Team shooter Luna Solomon and British rower Helen Glover are all competing in the 2024 Paris Olympics. They didn’t discover their sport until their 20s.
Photo by Jared C. Tilton/Getty Images; Kevin C. Cox/Getty Images; Alex Davidson/Getty Images
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Photo by Jared C. Tilton/Getty Images; Kevin C. Cox/Getty Images; Alex Davidson/Getty Images
It’s time to bust a common myth about the Olympics: to be successful, you need to start as a kid.
In fact, some athletes at the Paris Olympics didn’t discover their sport until much later. British rower Helen Glover picked up the oars at age 21. Canadian cyclist Kelsey Mitchell first took up cycling at the age of 23. And Eritrean shooter Luna Solomon of the Olympic Refugee Team started training with an air rifle at the age of 25.
Athletes from every sport prove that it’s never too late to unlock your fitness potential. Whether you have big Olympic dreams or just want to complete a 5K, here are science-backed tips on how to start (and maintain) an exercise routine.
Choose an exercise that you really enjoy.
To create a lasting exercise habit, choose an exercise that you Actually like. many learn It has been shown that people are more likely to stick with their workouts if they say they enjoy them.
This may seem obvious, but many people start their fitness journey with an overly ambitious routine hoping to see quick results — only to give up after a few weeks.
So think about what kind of movement makes you feel good. If you enjoy being in nature, plan day hike or take up surfing. If you enjoy team spirit, consider recreational sports tournament in your area. If you like to dance, try a Zumba or barre class.
Give yourself a month
Commit to exercising for about four weeks. Research shows this can help you build a new habit. A 2020 randomized controlled trialFor example, research found that people who were paid to exercise for 28 days were more likely to continue exercising after 10 months.
“The key to habit is repetition,” he says. Katy the Milkman“If you can repeat that while you’re highly motivated, you’re much more likely to have lasting behavioral change,” said Dr.
Find a workout buddy
Members of the United States Synchronized Swimming Team compete in the Team Technique event on day ten of the 2024 Olympic Games in Paris.
Quinn Rooney/Getty Images/Getty Images Europe
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Quinn Rooney/Getty Images/Getty Images Europe
There’s a reason many Olympians train with partners or in larger teams. Teammates help you “hold yourself accountable,” he says. Dr. Mitesh Patela behavioral scientist. You’re less likely to break your workout plan if a workout buddy trusts you to show up and work out with them.
Patel found this benefit of teamwork in his own research. In a The study was published in the journal JAMA Internal Medicine in 2019.He and other researchers challenged 602 overweight and obese employees from a company to take part in a daily walking challenge. The employees in the group ended up walking farther each day than those who took on the challenge alone. They didn’t want to let their teammates down.
You can also create your own group. Patel recommends reaching out to a close friend or family member and setting a common fitness goal that you can both work toward. You can track together From couch to 5K Plan a run and sign up for a race at the end of the plan. Or you could take up a partner sport like beach volleyball or tennis – and plan to practice it regularly.
Increase the stakes with competition
Can’t find a workout partner? Compete with someone. Research has shown that trying to beat someone can actually improve your athletic performance. In one 2020 study published in the Journal of SportsNinety-one participants, either college athletes or non-athletes, were asked to participate in athletic events such as the 40-yard dash. Overall, those who competed with others had significantly faster sprint times than those who ran alone.
Recreate friendly competition with fitness apps like Zwiftlets you race against others in the virtual world with your own bikes and treadmills (with purchase) sensors and other devices to track data). Other applications such as Strava lets you create your own challenges with friends – you can set specific goals and time frames, then invite others to join your competition.
Change your definition of “exercise”
Exercise doesn’t have to leave you exhausted to count. Research shows that just a little bitcount in big ways.
If you haven’t exercised in a while and you don’t know where to start, focus on incorporating other types of active movement into your day, he says. Michelle Segara sports and health psychologist at the University of Michigan.
Including mowing the lawn, taking the dog for a quick walk, or playing basketball with friends. Any type of regular, moderate physical activity that increases your heart rate will give you benefits such as better sleep, reduced anxiety and lower blood pressure.
“Essentially, every movement counts,” says Segar, and any movement “is better than none.”
This digital story was edited by Malaka Gharib. Visual Editor is Rebecca Harlan. We’d love to hear from you. Email us at [email protected]. Listen to Life Kit on Apple Podcasts And Spotifyor our registration news.
