The secret turn to adapt with your toothbrush
Here's how together grouping tasks can make you a little person in better health.
Saara Haapanen, BSC, MSC, a doctorate candidate, personal trainer and performance advisor for the Council of the Governor of Colorado for active and healthy lifestyles, once explained toETNT MIND + BODY The merits of "the habit stack," a healthy lifestyle hack that requires you to group two or more habits into one in your routine. As an example of a very fine stack, it recommended you "make 15 squats after brushing your teeth. »
After all, the thought goes, you will be the brushing of the teeth anyway, and by grouping in some squats each time you clean your teeth and programming your mind to the physical activity associated with such a task during pure form you are to finish by doinga lot more squats. (To find out more about the reasons to do more squats is a good thing, do not missWhat to do squats does your body, according to science.)
However, according to previous studies and a new article published inThe New York Times-This lifestyle hack is much more powerful than we knew, and apply the underlying principle to all kinds of habits you make every day beyond simple brushing your teeth whatsoever Television, shuttle, brewing your morning coffee, or even turn off your computer will increase your chances of becoming an installer, better health. Curious to know more? Read more to learn more about the power of matching fitness activities and other things together in your daily routine. And for more great exercise tips, do not missThe secret exercise trick for more flattered abdominals after 40.
Tasks Created Cues Cues Iron Packagers as Reminders __GVirt_NP_NN_NNPS <__ Get-Fit
Like Katy Milkman, Ph.D., Professor at the Wharton School and author ofHow change: the science of where you are where you want to be, Has explainedThe New York TimesOne of the best ways to see through your goals is to "create specific indices to remind you of your goals. »
"Intentions are easy to waffles," said Milkman. "If you make a vague plan to exercise more, and you feel lazy, you can tell you, I still expect the exercise, and I will do it later." But plans based on Cue-are more difficult to put off ".
In other words, if your goal is to do 100 tractions a day and your signal to do them is "when you enter your kitchen to eat," you are much more likely to actually do these pulls. For more major workouts to try, learn whyThese 5 minute exercises will make you sleep like a teenager.
Pairing fitness with things you like doing works
It is called the "grouping of temptation. For example, a study published in theJournal of Consumer ResearchThe observed children who were forced to study and school. The researchers discovered that those who were allowed to listen to music and a snack while studying more than those who do not.
"An example of the bulk sale of temptation could be to look at a preferred show, such asBridgertonWhile you walk on a treadmill ", writes theTimes.
"People have the wrong mental model how to reach a new difficult goal," observed Milkman. "They think they have to push through something they do not do it like, but people do better if they pursue a new goal in the most fun way. »
If you commit yourself to squats that make every time you dine in a 5-star restaurant, it will not work. But if it's a healthy habit you are more extensively apply to "dinner" studies, show that you dramatically increase your chances of doing so.
It is useful to be very precise with your planning
The temperature Article refers to a study published inThe British Journal of Health Psychology That "has shown that people were twice as likely to follow a goal if they made a plan for a time and a place to start doing it. For the study, a group of exercisers who have been forced to plan exactly when and where they will develop have been considerably monitoring more likely by exercise than those who do not.
So if you want to make an exercise routinemore routineYou must be very accurate when, where, and how you do to do it. Do not be so vague to say, "I'm going to exercise some time tomorrow. "Commit to" Tuesday at 14:30 after my team call. When you stop Zoom? It's your tail.
Here are some ways to stack habit
Yes, you can start by performing exercises while you brush your teeth. But there are innumerable signals you can count on to move. "For example, when you have finished your job for the day and turn off your computer, it can be your behavior tail to do with the exercise, which allows you to adapt that before dinner, that is- to say your daily life, "Dr. Charlotte Chandler, principal speaker in the sport and the psychology of the exercise at the University of Derby, explained toStylist.
Other examples include Running in place while you are dripping coffee, caught calf while you wait for the shower to heat and make pumps while your food is in the microwave.
And if it does not look like a useful fitness, know that you are wrong. AResearch Corpus Emergence is emerged that the benefits of "exercise snacking", which is defined as making exercise micro-pins throughout your day that does not take much time, but overall is an excellent training session. According to a study published earlier this year in theApplied Physiology Journal, carrying out a two-minute walk or a quick set of exercises such as squats - can compensate for the effects of half an hour of session. Another study, published in the newspaperMedicine and Science in Sport and Exercise,I found that it became hard for only four seconds can dramatically increase your cardiovascular fitness levels and increased muscle mass. And for more life changing exercise tips, see here for theSecret exercise tips to reduce your weight for good.
