1. Participate, don’t speculate – We're a sports-loving nation, but it’s important to actually get involved rather than just watching it on television. And getting involved means more than standing up and cheering, or fetching a drink from the fridge. With over 50 per cent of adult Australians overweight, a little extra movement would do us all the world of good.
The Olympics highlights just how many different activities are out there if you’re willing to have a go. And you don’t have to train like an Olympic athlete to get the benefits. Just 30 minutes of physical activity on most days of the week is all that it takes.
2. Have a goal to focus on – Athletes keep their eyes on the prize, which helps them stay focused and motivated. Anyone can benefit from setting goals, as long as they are realistic and achievable.
A well-set goal that means something important and personal to you can be a powerful, motivating force. It allows you to work systematically and progressively towards an end result. It helps to focus your attention, linking knowledge and desire to purpose and action. You can have the desire, but without a goal and a plan, you can easily lose direction.
3. Rewards come to those who wait - Athletes spend many months, and even years training for the Olympics. Their athletic bodies, elite fitness and breathtaking performances don’t come from fad diets or three week workouts.
It takes time to decide to change, it takes time to progress, it takes time to generate momentum, and it takes time to see results. The process of improving your health and your lifestyle takes patience and persistence. Have realistic expectations, and make changes over months, not minutes.
4. Get professional training – You don’t have to go it alone. Even the best athletes in the world use coaches, psychologists, dieticians and trainers. These professionals know how to handle the challenges you will undoubtedly face, how to keep you motivated and how to accelerate your results. The support, encouragement, direction, training and advice you can get from a health and fitness professional can increase your chances of achieving your goals.
This was shown in a study looking at common habits among 4,800 people who had lost over 12 kilograms, and kept it off for more than twelve months. It was found that fifty five percent of subjects used professional assistance from a dietitian, psychologist, or personal trainer to achieve their results.
5. You don’t have to come first to win – Many athletes achieved personal best times or distances without winning a gold medal. But there is no greater reward than striving to be the best you can be. Aim for improvement, not perfection. Don’t compare yourself or judge your self-worth by the standards of others. Work on what you can change, and accept what you can’t. Reward yourself for progress, not completion.
J Nutr Educ Behav. 2005; 37: 206 - 210