Please bear in mind that many finite fitness challenges are primarily designed for individuals who are otherwise healthy and do not have any co-existing medical conditions, according to experts’ recommendations.
Thinking about signing up for a fitness challenge? Here’s what you should know
Nowadays, social media is flooded with various fitness challenges, from 21-day transformations to 75-day hard challenges and 90-day habit-building challenges. These challenges aim to motivate individuals to get fit within a specific time frame. Have you ever wondered why there’s been a sudden influx of such finite challenges led by fitness influencers and enthusiasts promoting transformation programs?
Experts suggest that this trend may stem from our innate preference for “finite goals.” In a world marked by short attention spans and a constant craving for variety, people gravitate toward focused programs lasting 30 days or less. This period is crucial for individuals to start feeling significant benefits from exercise, making it more enjoyable and increasing the likelihood of them sticking with it, according to fitness expert and clinical dietitian Garima Goyal.
Psychologists indicate that these fitness challenges can be an effective way for people to motivate themselves and persist with their fitness endeavors, particularly when participating collaboratively with others. However, it’s essential to strike a balance to prevent overextending yourself physically and mentally. Comparisons with others may create feelings of disparity and lead to unhealthy or detrimental outcomes for your well-being, according to clinical psychologist Kamna Chhibber.
The majority of these challenges are led by certified fitness coaches or influencers who guide participants through daily live or recorded sessions, ranging from 45 minutes to an hour. The workouts target various muscle groups and may incorporate activities like yoga, Zumba, animal flow movements, and meditation. Participants are also encouraged to track their sleep and diet while allocating time for reading.
While these challenges aim to provide a shortcut to skills that usually take months or years to develop, experts suggest that, in the long run, sustainable changes to one’s lifestyle should be the ultimate goal. These short-term motivators can be the catalyst for a long-term solution to healthier living. In the end, you hold the key to how you treat yourself and your relationships with loved ones.
Online fitness challenges are generally based on the belief that it takes 21 days to form a habit. However, habit formation is a more complex process, and it can vary among individuals. Regularity, commitment, perseverance, and skills all play a role in habit formation, according to Chhibber.
To select an appropriate fitness challenge, experts suggest the following criteria:
1. Authenticity: Ensure the challenge aligns with healthy practices. Challenges that prohibit entire food groups can be overly restrictive and are generally not considered beneficial.
2. Realism and Sustainability: Challenges spanning 90 days or more may lead to more sustainable results. Any challenge that aims to be sustainable beyond 21 days is generally considered favorable.
3. Realistic Expectations: While results may begin to show within 21 days, it’s important to remember that lasting and sustainable changes require more time. Building muscle, for instance, can be a long-term endeavor.
Furthermore, experts emphasize the importance of undertaking such challenges with a focus on enjoyment and recreation, rather than making them a stressful, goal-oriented activity. Individual differences should be acknowledged, and people should be sensitive to their skills and strengths while avoiding self-criticism.
Here are some key considerations for anyone considering signing up for a fitness challenge:
– Keep in mind that most fitness challenges are designed for otherwise healthy individuals with no co-existing medical conditions.
– Individuals with comorbidities like diabetes, heart disease, or stroke should consult with their healthcare practitioner before embarking on social media fitness trends.
– Adopt the mindset that changes should be sustainable for your lifetime, not just a few days, advises Goyal.
– Pay attention to what works for you and consider your individual self. Avoid excessive self-judgment and criticism and focus on your unique skills and strengths, advises Chhibber.
Fitness challenges, like 21 or 30-day programs, are all the rage on social media. These short, focused challenges appeal to our preference for “finite goals.” They offer quick results and motivation. But they come with a word of caution from experts: don’t overextend yourself or compare with others. Use these challenges to jumpstart a long-term journey to a healthier lifestyle.
Choose challenges wisely. They should be authentic, realistic, and sustainable. Be mindful of your health status; some challenges are not suitable for those with medical conditions. Most importantly, remember that it’s not just about the end result but the joy and pleasure of staying active. Focus on your unique strengths, strike a balance, and be kind to yourself on the path to a healthier you.
