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Quitting your fitness regimen quietly can boost motivation to exercise

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Unless you’ve spent all summer lounging in the sun on a beach, you’ll have heard of quietly quitting — the “new” work trend that many of us have embraced. The principle is simple: don’t put in more effort at work than necessary (or you get paid). It may not earn you a promotion, but it is seen as a way to re-evaluate priorities and set self-care limits.

Look beyond the world of work, however, and applying the principles of Quiet Shutdown to your fitness regimen might just help rekindle your interest in exercise.

It’s no secret that maintaining motivation can be one of the trickiest parts of training. Whether we’re stuck in a fitness rut, can’t find the energy to move, or are dealing with injuries, the slightest blow can send our routine out the window.

And it’s those times when doing the bare minimum without completely abandoning our fitness plan comes into play. If we fall in love with exercise or find it difficult to complete a specific workout, pushing us to go more louder or faster will only push us faster to quit for good.

Silent Shutdown Exercise: What are the Benefits?

Doing less can make you feel more in control

Dr. Josephine Perry, sports psychologist and author of The ten pillars of successrecount Stylist that to stay motivated, it is important to have three key pillars in place:

  1. Proficiency (feeling we are good at it)
  2. Autonomy (having choice and a voice over how we do it)
  3. Belonging (feeling part of something bigger)

Regardless of other factors, Dr. Perry says there is a risk that “if we add extra reps to a session, we might start to fail and we might lose our sense of control.” She also warns that “if we deviate from our plan and do extra exercise, we start to feel like we’ve lost a bit of autonomy. So doing what we planned to do, but no more, puts us in an ideal position to maintain motivation.

It’s about breaking fitness goals down into small, achievable chunks to reap rewards without us hitting burnout.

It makes us more likely to show up for training

We’ve all had times when we’ve been tempted to skip training. “If we’re feeling tired, stressed, or overwhelmed, knowing we have a big workout ahead of us can often make us feel too much and so we give up altogether,” says Dr. Perry.

To get around this, she suggests, “Promise yourself to just do the basics so you feel like it’s a lot more doable.” It makes us more likely to show up.

You might be tempted to try something new

Hollie Grant, founder of Pilates PT, says quitting smoking quietly could be a powerful way to encourage women to try another type of exercise as well. If someone prefers HIIT training, for example, they’ve found that “asking someone to take it slow and try something that’s more muscular than cardiovascular can be very difficult unless they’re injured. “.

But, “the concept of silent quitting could be a good way for people to consciously think about switching to something less impactful or less intense like pilates or yoga.” And a shift to slightly less strenuous activity could then help reframe exercise goals by removing the immediate pressure of a set routine.

It can help us avoid injury

Injuries are the last thing you want to encounter, with frustrating pain, inflammation and sprains that can cause serious long-term problems.

Dr. Perry says, “If we’re someone who tends to really exercise and add more and more, we risk injuring ourselves or overtraining. Sticking to an amount that we know works well for us and staying within it can help us build our fitness consistency uninterrupted.

Ultimately, Grant agrees it’s important to cut back when we need to: “By doing the bare minimum, you’re still getting something done.”

Although it may seem like an unusual approach at first, the Quiet Surrender exercise can be the difference between continuing with the bare bones of certain workout routines and stopping them altogether.