Top tips for getting back to exercise
I've just been indoor climbing for the first time since the pandemic began. I used to go fairly regularly, but even at my best this has always just been a fun hobby for me rather than anything more. I'm definitely not one of those people you see dashing up walls in impressive fashion, with incredible forearms.
I went climbing by myself, using the auto-belay machines; a machine you connect your harness to that automatically does all of the ‘rope action’ your climbing partner would do (picking up the rope slack as you climb, gently lowering you down on your descend and catching you if you fall). Before a full climb with auto-belays you should do a test fall to make sure that the auto-belay actually works(!). Basically, you climb a third of the way up the wall and then just let go! Simple, right?
I hook my harness into the auto-belay, stand at the bottom of the wall, and get ready to do my first vertical climb in months. I’m EXCITED! I start climbing and the moment comes for me to do my test fall and then it suddenly hits me. I'm struck with FEAR. You know that awkward shaky Elvis leg kind of fear where you suddenly start thinking of everything that could go wrong?!
I love climbing but I actually find it kind of scary, which I guess is partly why I do love to do it. You see, I’m someone who experiences a low-level nervousness with things like this, so every time I take a prolonged period of time off climbing, I have to get over this initial fear again and again. I have to work to build my confidence back up by giving myself pep talks and getting stubborn about not giving up when this fear comes over me. All this time off climbing has affected my psyche and trusting a small circular machine to catch my fall felt BIG.
But, I'm 10ft off the ground and I can either climb back down and go home or….let go of the wall and get passed this fear. Tentatively (the worst way to do it – trust me!) I let go. It's fine, and I don't fall to my death. I throw myself off a few more times to build my confidence and remind myself that it's safe, before hitting full climbs for the rest of my session.
It felt AMAZING to be back.
This experience got me thinking about how easy it would have been to give up and go home and how if this is how I felt about climbing again for the first time, maybe this is how some people are feeling about getting back in the gym, or going swimming again, or back to a sport etc. I thought about people who might have only just built up the courage to join a gym or group before the pandemic hit, and now have to do it all over again. Or the people who really benefit from peer support during exercise who don’t have that now because of the restrictions in place.
You could argue that motivation and mind over matter got me back and through the first climb, but these things aren’t drivers of action. In reality, lots of smaller actions take place first to enable the bigger ‘doing’ actions to happen. So, here are some of the ways I prepared for my first climb that might help you get back to doing what you love doing, whatever that might be:
1. Fix a date and time to go
I decided on a specific date and time to go back for the first time. It helped that I had to book my place to climb due to limited numbers, but I’d recommend implementing this even when you can turn up at any time. A fixed time meant I knew exactly what time I needed to leave to get there, what route I was going to take there and I could plan my day around the climb. Don’t wait for a time that you ‘feel’ like going, or for it to ‘feel right’, because chances are you’ll be waiting a long time. Fix a date and time and stick to it!
2. Get a refresher
If you can’t remember how to do something, that’s understandable – it’s been a long time since any of us have been able to regularly do the things we love doing. Before my session I reminded myself of some of the basics. I checked out the centre’s guidance and watched some YouTube videos to remind me how to safely attach my harness, and brushed up on footwork techniques I’d forgotten. See if you can book in an induction or refresher with your gym or other facility you’re going back to. Not only will this help remind you of what you’re doing but it’ll give you that set date and time for going back!
3. Run through what you need beforehand
I tried on my harness and climbing shoes the day before going climbing to make sure they were still in good working order and that I could comfortably adjust everything I needed to. I DID NOT want to rock up on the day and end up flap around in the changing room in a cold sweat trying to figure out how to secure my harness. A little bit of prep the day before can help you feel more confident in the lead up to going. It also helps you visualise what you’re going to do on the day.
4. Have a clear plan beforehand.
Don’t just turn up and aimlessly wander around. Plan out in your head what you might do. I knew that the first thing I wanted to do was take a walk around the walls to see where all the auto-belay machines were. I also promised myself I would only do one walk around before picking a wall in the quietest spot I could find. If you’re going back to the gym make sure you know what you’re going to do, it doesn’t have to be planned in meticulous detail but think about some stretches to do, decide if you’re going to do cardio or weights, and if so what.
5. Pick a quiet time to go.
Thankfully for me there were set time slots with limited spaces, but if you’re feeling a less confident at the moment try and pick a quieter time of day to go back for the first time. On top of that, pick a time that you’re more likely to stick to your plans. I’m definitely a morning person and so I avoid making plans to go climbing or the gym in the evening because I KNOW I won’t want to go by the time the evening comes.
6. Take it easy
Ease yourself in gently. You’ve had some time off and we’re all adapting to the easing restrictions. Going straight back to your pre-lockdown routine isn’t going to serve you well and you’ll end up overdoing it and not able to go back for another week or two. Instead, pace yourself so that you’re able to go more frequently and build up from there.
7. Remember why you’re going!
This is a BIGGY! Remind yourself of why you want to do this. Why do you want to go to the gym, or get back to climbing, or hockey or whatever it might be. Do you have a set goal like running the marathon you want to train for or do you just love the feeling of doing it and challenging yourself. Either way, remind yourself of what kept you going pre-lockdown. The more in tune you can get with the why the more likely you are to keep going back.
8. Flex your growth mindset muscles
If you’ve been struggling to get back to doing what you love, why do you think that is? See this challenge as something you can learn from, be curious about what it is you’re worried about and how you overcame it before. What can this experience teach you about next time? This last year has been a new experience for all of us and we’ve all reacted and survived in different ways. If you’re struggling to get back, be kind to yourself. You’re more likely to progress by being curious about how you’re feeling than beating yourself up for not having more ‘willpower’.
9. Schedule a time to go back
Chances are you’ll feel great for getting back to it and overcoming any hurdles you met along the way. Act on this feeling NOW before it fades. Fix a date and time for going back again. Step 1 applies here, don’t wait until you ‘feel’ like you want to go back, start building that new routine now.