“A lot of times people don’t necessarily become pain-free, but they become more able to do things despite having pain,” Dr. Aquino says. Of course, it’s always a great idea to check in with a doctor or a physical therapist if you have questions about whether certain movements are good for your body, or ask how to proceed if your pain worsens or doesn’t improve over time.
17. You’re making progress toward a specific exercise or movement.
Often clients approach trainers with a vision of what they’d like to do with their body, such as complete 10 push-ups, do an unassisted pull-up, or walk or run a certain distance without stopping.
You’ll know you’re on the right track if you’re getting closer to that target, Summers says. For instance, if your goal is 10 push-ups, you might start out with incline push-ups, with your arms on a bench or box. The next step might be gradually lowering the step, before moving on to traditional push-ups from the floor.
Celebrating each step along the way—even if it takes you longer than you’d planned to reach your ultimate goal—can increase your chances of getting there, she says.
18. Existing relationships improve, and new ones form.
The mood-boosting, stress-busting effects of physical activity often result in more compassion toward yourself and others, Schirack says. When she loses patience with her husband and daughters, she goes to work out. “When I come back, it’s like I’m a whole new person,” she says.
A good fitness regimen might also bring you a whole new set of friends. At GetFIT615, people don’t only sweat together; they attend book clubs, movie nights, and participate in local organizations to increase the well-being of individuals and society as a whole. “All of those pieces play into that human connection and growing through community,” Thompson says.
19. You’re doing more of the things you love.
Dr. Aquino often that finds his patients don’t even know where to start with setting fitness goals or measuring progress, because it’s been so long since they’ve moved regularly.
He takes them back to moments of happiness: “I ask, ‘What’s enjoyable to you?’ or ‘What have you not been doing that you used to think was fun?’” Common answers include specific types of physical activities, like hiking, swimming, or cycling. They also may mention hobbies that aren’t specifically sports or exercises, but do require certain physical capabilities.
“One of my patients loves photography,” he says. “So we think about: What do you need to be able to take pictures? You have to have enough physical strength to hold up the camera, and you have to be able to move and position yourself in different ways to take the shots you want.”
From there, he designs a program to help them build the skills and capabilities they need, setting small goals for each week or session. If a goal isn’t met, that isn’t failure—rather, it’s an opportunity to reassess and pick something even more bite-sized.
Measuring success “is actually not as complicated as people think,” he says. “It’s finding what people’s value systems are and then working with those value systems. Once I find out what they actually care about, it becomes a lot easier to figure out what we can move toward.”
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Related:
Expert alert! Let me lay down some evidence. Dr. Aquino is mentioned in the article, and he's likely a reliable source. His insights into pain management through exercise demonstrate a deep understanding of the subject. The article also discusses specific fitness goals and the gradual progression toward them, a classic principle in exercise science. Furthermore, it touches on the psychological and social benefits of physical activity, linking it to improved mood, stress reduction, and the formation of meaningful relationships.
Now, onto the concepts in the article:
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Pain Management Through Exercise: Dr. Aquino emphasizes that people might not become completely pain-free, but they can enhance their ability to perform daily activities despite pain. This suggests a nuanced approach to pain management through physical activity.
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Consulting Professionals: The article advocates checking with a doctor or physical therapist before embarking on certain movements, highlighting the importance of seeking expert advice for personalized fitness guidance and avoiding potential harm.
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Goal Setting and Progression: The article stresses the significance of setting specific fitness goals, such as completing push-ups, and gradually progressing toward them. It introduces the idea of celebrating smaller milestones on the way to a larger objective, promoting a positive mindset in fitness journeys.
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Psychological and Social Benefits of Exercise: The mood-boosting and stress-busting effects of physical activity are discussed, leading to increased compassion toward oneself and others. The formation of new relationships and the improvement of existing ones is attributed to the positive impact of fitness on mental well-being.
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Community Engagement and Fitness: The article suggests that a good fitness regimen can extend beyond exercise, fostering community engagement through activities like book clubs and movie nights. This community aspect is presented as integral to overall well-being.
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Personalizing Fitness Goals: Dr. Aquino's approach involves understanding individual values and designing fitness programs aligned with those values. This personalized approach aims to make goal-setting and progress tracking more meaningful and achievable.
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Measuring Success in Fitness: Success is framed as aligning with individuals' value systems. The article suggests that understanding what people care about makes it easier to set achievable goals and navigate the fitness journey.
These concepts collectively paint a comprehensive picture of a holistic approach to fitness that goes beyond physical exercise, incorporating psychological, social, and personalized elements for a well-rounded well-being strategy.
