Unless you’ve spent an entire summer sunning on the beach, you’ll have heard of the quiet take-off—the hot “new” work trend that many of us have in common. The premise is simple: Don’t put in more effort at work than is necessary (or get paid for it). It may not win you a promotion, but it’s seen as a way to reevaluate priorities and implement self-care boundaries.
Look beyond the world of work, however, and applying the principles of a quiet quit to your fitness regimen may help revitalize your interest in exercise.
It’s no secret that staying motivated can be one of the hardest parts of exercising. Whether we’re stuck in a state of fitness, can’t find the energy to move or suffer injuries, even the slightest blow can send our routines out the window.
And in those moments when doing the bare minimum without giving up on our fitness plan altogether. If we fall in love with exercise or struggle to complete a certain exercise, pushing ourselves to gain weight or faster will only propel us faster toward quitting smoking for good.
Smoking cessation exercises: What are the benefits?
Doing less can make you feel more in control
Dr. Josephine Berry, sports psychologist and author of The ten pillars of successTells Barber In order to stay motivated, it is important to have three main pillars:
- mastery (feeling we’re good at it)
- Independence (having a choice and a voice about how we do it)
- Belonging (feeling that we are part of something bigger)
Regardless of other factors, Dr. Perry says there’s a risk “if we add extra reps to a session we might start to fail and we might lose our sense of mastery.” She also warns that “if we go away from our plan and do additional exercises, we feel like we’ve lost some independence. So doing what we planned to do but no longer puts us in a good place to maintain motivation.”
It’s all about breaking your fitness goals into achievable small chunks to reap the rewards without getting exhausted.
It makes us more likely to join training
We’ve all had times when we tend to skip training. “If we feel tired, stressed, or overwhelmed, knowing we have a big workout ahead of us can feel like a lot more often, and thus hold back from going at all,” Dr. Perry says.
To get around this, she suggests “promise yourself that you’ll only do the basics until it feels more doable. This makes us more likely to attend.”
You may be tempted to try something new
Holly Grant Founder of Pilates PTQuiet, he says, can be a powerful way to encourage women to try a different type of exercise, too. If someone prefers HIIT training, for example, I’ve found “asking someone to slow things down and try something more muscular than cardiovascular building can be really difficult unless they get injured.”
But, “the concept of a quiet quit might be a good way for people who are consciously considering a transition to something lower impact or less intense like Pilates or yoga.” Then switching to a slightly less intense activity can help reformulate your workout goals by taking the immediate stress out of a consistent routine.
It can help us avoid injuries
Injuries are the last thing anyone wants to contend with, as frustrating pains, inflammations and sprains are likely to cause serious problems in the long run.
Dr. Berry says, “If we are someone who tends to get really involved in our exercise and keep adding more and more, we risk getting injured or overtraining. Sticking to the amount we know works well for us and staying within that can help us build our fitness consistency without interruption.” .
Ultimately, Grant agrees that it’s important to downsize when we need to: “By doing the bare minimum, you’re still doing something.”
Although it may seem an unusual technique at first, quiet smoking cessation exercises can mean the difference between continuing to do the bare bones of some exercise and stopping it altogether.
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