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  • Chris Judd: 4 tips for easing back into a fitness routine

    Chris Judd - 3 min read

    14 January 2019


    Your post-holiday health regime is about much more than New Year’s resolutions. Chris Judd has the advice to get you up and running for 2019.

    Chris Judd: 4 tips for easing back into a fitness routine

    Like most people, I’m guilty of overindulging during the silly season. Even the most disciplined eaters can be tempted by all those Christmas desserts and drinks.

    But now the holidays are over, and it’s time to be active again. Whether it’s been a while since you’ve exercised regularly, or you’re simply looking to get back on track, the best thing you can do for your health is to just get started.

    Here are my tips for easing back into your fitness regime without burning out – or worse, giving up on your goals by the end of January.

    Don’t rely on resolutions

    I’m not a huge fan of New Year’s resolutions. They’re too disposable. They can be pretty scary too. If you’re setting a fitness goal for the entire year, that could be 100 sessions and 1,000 meals away. How daunting is that?

    It’s just too easy to break a year-long promise to yourself. And when you do, you start to lose that confidence to keep chasing your goals. You won’t trust yourself to see things through.

    My advice? Accept your fitness journey isn’t going to be a linear progression to where you want to be. Once you’ve done that, you’re away.

    Embrace the mental challenge

    Getting yourself out of a fitness rut is probably more of a mental challenge than a physical one. So understanding the role your mind will play is crucial – especially if you’ve been inactive for a while.

    Try to enjoy the games your mind will play to stop you. Even now, I like doing that when I run. Once I get tired, I know my mind will start telling me, “Oh, my calf’s tight, maybe it will tear, maybe I should stop.”

    You can even start to predict some of the stories your mind will invent. That takes away their power when they arrive five or ten minutes into exercise.

    Make your #OneChange

    Before you exercise, predict three excuses your mind will come up with during your session – then push through them when they do.

    Play the long game – and the short game

    In my first year at Carlton, I had a horrible groin, and the whole year just looked terrifying. I was really struggling to run, and it felt like there was a lot of pressure on me. But by focussing on a day at a time, it became manageable.

    After a game, I would be doing everything to get up for Wednesday’s training. That was the focus, and then after that, it was about getting up for the next game. Before you knew it, four or five games had gone by, and I hadn’t felt that anxiety for weeks.

    When people are getting back into exercise, they often overestimate what they can achieve in the short term, and underestimate what they can achieve in the long term. You don’t want to go too hard, too early. You’re in it for the long haul.

    At the same time, it’s helpful to set yourself up for some early wins. Have a measurable goal you know you’re going to be able to tick off after two weeks. It’ll get your confidence up, so you can make the challenges bigger as you go on.

    Set regular checkpoints

    Setting your sights on a long-term goal can do wonders for your fitness regime – but unlike a New Year’s resolution, it’ll only happen if you have regular things you’re working towards along the way.

    Having an event you want to peak for, like a five-kilometre fun-run or a marathon, is a good thing. But if it’s ten months away, give yourself measurable checkpoints at three months and six months. You’ll have an opportunity to celebrate your achievements, or to reassess and jump back on the horse if you’ve fallen off.

    Then, by the time next Christmas comes around, you’ll have met your fitness targets – and you won’t feel guilty about that extra slice of pavlova.


    Chris Judd

    Former Australian Rules footballer Chris Judd is familiar with how to get your heart rate up and push yourself physically. Twice winner of the prestigious Brownlow Medal, Chris is an honoured sportsman and father to four children, Oscar, Billie, Tom and Darcy. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


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    AIA Vitality is a science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

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    Copyright © 2021. AIA Group Limited and its subsidiaries or affiliates. All rights reserved. Priority Protection and Priority Protection for Platform Investors products are issued by AIA Australia Limited (ABN 79 004 837 861, AFSL 230043). AIA Vitality, a personalised, science-backed program that supports members every day to make healthier choices, is available with eligible products issued by AIA Australia. AIA Health with AIA Vitality is issued by AIA Health Insurance Pty Ltd ABN 32 611 323 034, a registered private health insurer governed by the Private Health Insurance Act 2207, Private Health Insurance Rules 2007 and the AIA Health Insurance Pty Ltd Fund Rules. The information on this website is current as at 14 January 2021 and may be subject to change. It is general information only and is not intended in any way to be financial, legal, tax, health, medical, nutritional or other advice. You should consider your own personal circumstances and needs and view the relevant product documents, fact sheets, fund rules and terms and conditions before making a decision to acquire such products. If necessary you should obtain professional advice from a financial, tax, medical or health professional. Unless expressly stated, any views or expressions of opinion (including any video content) do not represent the opinion of AIA.
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