The Long Game of Fitness: Why Consistency is Key to Achieving Your Goals
Achieving a healthy body and perfect physique has one universal rule of thumb: If you snooze, you lose. Exercise is not just a short-term program to abandon once certain goals are met; it is a long game that requires ongoing commitment and effort. As Dennis Okaka—a certified physiotherapist and fitness coach based in Nairobi—explains, the journey of fitness can involve periods of intense activity or prolonged sedentariness, depending on the individual’s circumstances and mindset.
The Reality of Regression
Many people embark on their fitness journeys with clear goals, whether it’s to lose weight, build muscle, or improve overall health. However, as time passes, some individuals find themselves falling back into old habits and losing the gains they worked hard to achieve. “Most people have their fitness goals cut out when they take up a routine at the gym, in the swimming pool, or on the track, but with time, some fall back and begin to lose the gains they had made,” Dennis notes.
The reasons for this regression can vary widely. Life changes, such as new job responsibilities, family obligations, or even relocation, can disrupt established routines. Additionally, some individuals may feel they have already achieved their fitness goals and lose motivation to maintain their progress.
The Three Categories of Fitness Enthusiasts
With nearly a decade of experience as a fitness coach in Kenya and Sweden, Dennis has categorized exercisers into three distinct groups:
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Novices: Individuals who have been exercising for zero to two years. This group often experiences the most regression, primarily due to unmet expectations.
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Intermediates: Those who have been active for two to five years. They generally have a better understanding of their fitness journey and are more likely to maintain their gains.
- Advanced: Individuals with over five years of active workout discipline. This group tends to have established routines and a deeper commitment to their fitness goals.
According to Dennis, novices are particularly vulnerable to regression. “Unmet expectations rank highest among the reasons they give for regressing,” he explains.
Personal Stories of Regression
Emma Waigwa’s journey illustrates the challenges many face in maintaining fitness. In college, she was physically fit and could comfortably jog 10 kilometers. However, after graduating and transitioning to a busy work and family life, she gradually abandoned her routine, leading to a weight gain of about 30 kilos. “Walking became a challenge, and simple tasks like climbing a flight of stairs became hard,” she recalls.
When Emma returned to jogging four months later, she struggled to complete even one kilometer. “The gains I had made previously had all been washed out,” she admits. This experience motivated her to recommit to her fitness journey.
Similarly, Michael Muema, a finance executive in Nairobi, faced his own challenges. After starting an exercise routine in 2017 on his doctor’s advice, he saw visible changes in his health. However, work-related travel and long hours led to gaps in his gym attendance. “Seeing your gains go down the drain is painful,” he reflects.
The Importance of Intentionality
Both Emma and Michael emphasize the need for intentionality in maintaining fitness. Dennis advises that individuals should approach their fitness journeys with a mindset of consistency rather than intensity. “An everyday routine is greater than a once-a-week high-intensity activity,” he states. This approach not only helps maintain physical fitness but also instills discipline, which is crucial for long-term success.
For those who find it challenging to stick to a regular routine, Dennis suggests simple workout routines that can be done anywhere. “If you can have a space where you can move two steps in all directions, then you have all that is required to do a simple routine that will help you not lose your gains,” he explains.
Overcoming the Setbacks
Emma acknowledges that getting back to her previous fitness levels has been a struggle. “It took time for me to gain the endurance I had before,” she says. Despite her efforts, she still feels that she hasn’t reached her full potential. Michael shares a similar sentiment, stating that it is often harder for those who have regressed to regain their previous fitness levels than it is for first-timers.
The Price of Regression
Both Emma and Michael agree that there is a hefty price to pay when one falls off their workout routine. However, Dennis believes that fitness enthusiasts can avoid regression by seeking the guidance of qualified coaches who can help tailor a regimen to fit their lifestyle. “Everyone needs to acknowledge that pursuing fitness does not box you into a vacuum; life continues, and striking a balance is part of your fitness, mentally,” he advises.
Conclusion
Achieving and maintaining a healthy body and perfect physique is indeed a long game. It requires ongoing commitment, intentionality, and a willingness to adapt to life’s changes. As Dennis Okaka emphasizes, consistency is the cornerstone of fitness success. By understanding the potential for regression and taking proactive steps to maintain their routines, individuals can continue to enjoy the benefits of a healthy lifestyle, regardless of the challenges they face along the way.
