Last year when the world got hit by the Coronavirus pandemic, we all hoped that by this time it would be a thing of the past. We were positive that the virus would be contained. Little did we know that we would be hit by a second and even more virulent wave this year. When the first lockdown regulations were introduced, we were filled trepidation and anticipation. Mix the two well and the outcome is high levels of anxiety. We were uncertain of what we were getting into since this was a first for all us. For me, staying at home was not something I dreaded. What gave me so much anxiety was the disruption of my workout routine.

 I enjoy exercising outdoors for the fresh air, the scenery and the familiar faces I get to meet on my course. Being aware of the gravity of the lockdown restrictions meant that I could not venture beyond my yard. I needed to come up with an at-home workout routine. That was when I tried skipping and good doses of it saw me through the whole month of lockdown. When regulations eased a bit I was back on my route, walking and jogging but I did not abandon skipping.  To date I skip and walk/jog on alternate days.  

The concept of Linear Causality

In Systemic thinking linear causality influences the way an individual views problems and solutions.  A linear interpretation of problems would be: A influences B, but B does not influence A. Thus, A causes B. For example, A mosquito causes malaria but it cannot be the other way round.

By the way, when I am talking about a problem, this is because I have chosen to define it as such. What is a problem to me might not be a problem to the next person. Given that, an individual might hold the view that problems are caused and maintained through beliefs, emotions and unhelpful traits within them. Linear thinking when it comes to fitness and health would be:

• Being physically inactive causes health problems e.g. hypertension or obesity.
• Being physically inactive results in low levels of fitness.

Solutions are created and maintained through changing or reversing the above mentioned factors or responses to these factors. Therefore:

• Being physically active results in healthy bodies.
• Being physically active results in fitness.

Let us agree that there is some truth in the above statements and that is how most us would view problems and solutions.

The concept of circular causality

A circular interpretation of problems would be: A influences B, and B influences A. This forms a circle that is ongoing. This is called circular causality and it allows for a broader view of problems and solutions.  For example, consumption of unhealthy foods results in health problems like obesity. Having people in our lives that enable unhealthy eating habits perpetuates the condition. Obesity makes it difficult for us to be physically active. The more we consume the foods, the more obese we become and the more difficult and frustrating it is to be active. The more we turn to food for comfort. This becomes a vicious cycle. Thus problems are caused and maintained through unhelpful relational dynamics like our relationship with food for example. Solutions are created and maintained by the individual through changing their interactions and responses to their environment.

The comparison of the two ways of thinking will make us understand better the challenges we might have in embarking on and maintaining an exercising program. Linear thinking  informs us that we can achieve health and fitness if we do what needs to done, exercise. Start running, go on the treadmill or cycle.  In a straight line, if you keep at it results will show. That can happen yes, but at what cost? Circular causality on the other hand allows us to look at the bigger picture with regards to our relationship with the exercise regime, environment and all the parts that contribute towards its success and sustainability.

The best project you will ever work on is YOU

The starting point is not design, the starting point is sustainably.

– Stella McCartney

What I learnt from experience is that once one decides to make exercising a lifestyle it is almost like working on a project. If one wants to succeed, maintain or sustain the lifestyle, some kind of planning is needed. The success of the project has also got to do with the way we anticipate obstacles which might derail our progress. Some people will tell you that they gave up working out when they managed to achieve the intended results or that it was too taxing and therefore not enjoyable. This means that all the hard work that was put in came to naught. My friend and I would call it, “Reversing the hard won gains of independence!”. The planning part is actually not as daunting as it sounds, it just needs one to consider the bigger picture.

• Find a routine that holds your interest: There are so many workouts out there; boxing, swimming, running, walking, lifting weights, Yoga, Pilates, you name it. Like diets plans, there will is always be one or two that are being touted as the best workouts ever and have become the craze of the moment. Celebrities and influencers are used to popularize these workouts. Unless you like that kind of workout, do not be tempted into becoming a bandwagoner. You may end up doing it as a duty or a challenge rather than out of enjoyment. Chances are likely that you will lose steam in the long run. Speaking of diets, I have a sister who has been on a Ketogenic diet for some years now. She has been able to sustain that lifestyle. That being said, I enjoy the good old-fashioned walking, there is nothing glamorous about it but it has kept me going for all these years. So go find your “glass slipper”  or routine that suits your interest.

• Are you outdoorsy  or indoorsy?:Do you know that there are people who do not enjoy being outdoors? It could be fear of being out there alone or the fear of bumping into unfamiliar faces. It could also be to do with the unsuitability of the weather. For some people the weather will never be right, it may be too hot, too cold, too windy or too wet. If you are one of those people then the greater outdoors might not be for you. Safety issues also need to be taken into consideration because there can be unpleasant encounters out there. During the first lockdown period, lots of people took to exercising and some of them did so in the early hours of the morning. Women especially were targeted by robbers who would suddenly stop their cars, grab the victims’ mobile phones and then drive off. Traumatizing experiences such as these can make one stop exercising. And so, how safe is your neighbourhood and the route you will be using?

Other people prefer to exercise indoors or at the gym. Did you know that claustrophobia is the fear of or anxiety over confined spaces. If it is at the gym, can you manage being in a closed space? Some people are so self conscious they find it difficult to work out with other people around them whereas others are actually energized by the sounds and the company of other members. Due to the pandemic and lockdown restrictions gyms are currently closed. Being unable to go to the gym can derail someone’s efforts, therefore choose your space with care and consideration.

• When  time is of essence: I try to advice women with careers and  young children to go easy on themselves. With a job to go to, children to drop off and pick up from school and then supervising their homework after work, can be hectic. Even in this pandemic, you still have to supervise their online learning. The little energy you may have left by the time you are done may not be enough for a workout. The question is, how much time can you set aside for exercising and be able to stick to it religiously? Long workouts might not be the best and if in your schedule you can slot in short periods that is good enough. If you are really serious about exercising, weekends are also available. 

• Energy and comfort levels:  Change requires us to summon energy and channelling it towards achieving the results we want. Change is fuelled by action and not just wishful thinking. The energy for change means that we have to go beyond the zones we are all too familiar with. If it is about lifestyle changes, how ready are we and how far can we go before we lose momentum? Exercising needs the mental energy or stamina that makes you push harder even if your body seems to be in revolt. Experience has also taught me that there are days and then there are days! Not all days and not all workouts are the same. On some days you do it effortlessly and some days it is so hard, you could find all sorts excuses not to do it. When you summon just about enough energy to push through even if it means slowing the pace, still the work gets done! However take note, do what you are most comfortable with and not push yourself too hard.

My first marathon was a 10km one and I managed to complete it with amateurish enthusiasm and minimum difficulty. With the following event I had made a decision to do my usual distance and call it quits. However when I hit the 10km mark, I challenged myself to extend it to 21km, known as a half marathon. I struggled to complete that one, but the other half marathons that followed became doable and fun. With time I may attempt the full marathon (42,2 km). You never know.

 You never change your life until you step out of your comfort zone, change begins at the end of your comfort zone.

-Roy T. Bennett

• Equipment and Kit: Some people will tell you that they can only get to work out when they have acquired appropriate kit or equipment.  Are they not excuses? While it is true that for some workouts you need to invest in appropriate equipment, with some you can easily work with what you have or improvise. Take cycling for example,you need a bike and riding gear, just as you need equipment for a home gym. If you can afford it, why not buy? Interestingly, have you ever heard of what is called buyer’s remorse? This is a sense of regret and anxiety after having made a purchase. You may end up having a love/hate relationship with the purchase. Just looking at it and not using it can make you feel guilty or even have panic attacks. To avoid buyer’s remorse you better get your money’s worth out of that item. Use it or sell it off!  A lot of workout equipment is lying idle and gathering dust in people’s homes.

When I decided to introduce skipping to my routine, sports shops were closed due to the pandemic and there was nowhere I could get a skipping rope. Next thing I did was turn an electric cord into a skipping rope. I want to believe it is the same type of cord our former first lady, Grace Mugabe used to beat up her son’s girlfriend in South Africa, thick and weighty! That aside, the cord saw me through the lockdown period and the extensions that followed. 

• Gym membership: Should you decide to join a gym or hire a personal trainer, you better equate the price to the work hours. There are people who get a sense of comfort just by being gym members and yet failing to utilise the opportunity. They tell themselves that as long as they are members they can always go to the gym when the appropriate time comes. Some keep subscribing and yet they have never set foot in that gym.  If it is like that then it is time to reconsider whether you are a gym or indoors person.
• Always have options: If for some reason you cannot do a particular work out, make sure you have another or others that you can comfortably do and enjoy. It has been raining a lot of late and we are grateful for the rains. However, have you noticed that the very times you want to go out and exercise it starts pouring cats and dogs? Instead of literally taking a rain check since the weather has presented you with a good excuse, you can do an indoors workout.  Too much of postponing can derail our efforts and reverse the “hard won gains of independence.”

When things aren’t sustainable, they eventually have to stop.

– Anders Ankarlid

I have learnt from experience that when it comes to working out, as long as we are results focused at the exclusion of other factors, we run the danger of failing to sustain the program. Also that pain and sweat are the fuel of a good and effective workout and the more you do it the more it gives you the results you want and other benefits. And the more you get to enjoy the benefits, the more you enjoy working out. That, dear reader is circular causality, an ongoing and sustainable cycle.

Sustainability takes forever and that’s the point.

– William McDonough

All the best in managing YOU(R) project!