Physical health

I can do any exercise!

People avoid doing exercises because it takes a lot of time and physical efforts. The statement is true, however, if you know how to use mental effort to reduce the height of the mountain, you will climb to the top soon enough.


To reduce the height means scaling down to the acceptable amount of work you can take once at a time. To climb a 16 metres high wall indoor, you would guess how to reach the ring.

This is where the progression stage comes in. As easy as it sounds, you break down the task to digestible amounts, be comfortable with each stage before moving onto the next phase. Remember, the wall will always be there, or you can find another wall to climb, therefore, there is no need to rush the process. The goal is to get to the top. Speed is another matter.

For people who have suffered injuries, examine your state of being when picking up a sport. Take 0 to 10 as an estimation of comfort, if anything below 6 I would suggest you take it easy for now. Though it doesn’t mean giving up entirely. Getting back to the game slowly and keep on picturizing yourself doing the sport, so your body will heal faster according to your mental anticipation. Don’t loosen up the fire.

Somehow the fear of using your body might be unassailable, you can start doing stretching to reconnect your body as an alternate approach. Try and do yoga. The meditation and movements of stretching will certainly help you overcome some of the hurdles. At least it worked for me.


Be rational about your injury, no need to add extra emotion on the bruises, like a disappointment. Injury is a fact, disappointment is the feeling you created to express your state of feeling. It does no good in healing at all.

Okay, so how to make exercising easier and attainable?

First, we need to set the right mindset, then we will be practical.

Three mindsets you need before going to the progression stage.

– Don’t get too serious, relax!
Ask any top athletes, they will tell you the same thing, relax. Remember that you do it because it’s fun.

Being serious is just a mode, relaxation should enact in your mind and body whenever you do the sport. One thing to test the relaxed state of you is that can you smile on the spot? When you get too serious, your mind will likely narrow to certain parts for your execution. While it helps in some ways, It usually skips the flexibility in thinking. Especially when you’re feeling discouraged! Don’t fall into this trap.

Please kindly tells yourself that it’s okay, it’s just a game. If there is winning or losing, doesn’t matter! As long as you’ve given out 100%, try the best you can to achieve the end goal, everything else is secondary. It’s all about having fun in the process.


– Imagine the fun, joyful outcome, rather than bitter ones.
It’s almost too easy for all of us to imagine something bad as the end of the result. But it takes effort and faith to imagine a good one. Confucius says – he who says he can, and he who says he can’t, are both usually right. Isn’t true?

The outcome partly depends on your thinking towards. Remember the world is sharped by your imagination and perspective? If you think the class will be boring before going there, having unsatisfactory images in your mind, the class will very likely to be as boring as hearing a long dull speech. We all have been there.

If you can think a joyful outcome, you’ll likely to end one. You would then love to go back again. Why only thinking about the negative ones when you can think better?

To subconsciously motivate yourself to achieve something, you need to imagine the positive outcome. Not even for tuning your brain thinking better, but also you love a good, happy experience rather than going to the gym, having an ‘another day, another set’ thinking.

– Understand that you control the speed, Always
Many of us thought that increasing speed will help the learning process better. Like, the faster you read, the better you will get, right? It may work for some people, but not for others.

In actuality, speed and learning are two separate matters. Take rock climbing as an example, how fast you reach to the top is one goal, how can you reach to the top is another goal. Once you’re able to travel comfortably, the speed will increase itself because the patterns you created in climbing its wall are thickened every time inside your brain and muscles.

The Progression Stage

Anything you can accomplish if you can visualise them in the progression stage.

I’ll be using rock climbing, assuming everybody has done it, as an example for you to get a better idea of how to go through the progression stage. Though you can apply this system in any other sport.


One thing keeps in mind that all systems are pointless if you don’t put into work. When you start the workout, remember this, less talking, more doing.

1) Define Your goal, Set Smaller Targets Under It.
It can be as big as Everest mountain, but you need to be very practical and persistent. The formula to the achievement is the same and the time limit on the project is entirely up to you.

Rock climbing for instance:

The goal: A 17 metre wall.

Set smaller target 1, smaller target 2, smaller target 3 and so on under it. The targets are changeable as you progress. I have attached two examples in a document for your reference. Besides exercising, there is much more going on in life, like work, gathering, family union, etc. The list goes on. So be flexible but determined on your fitness evaluation.

2) Learn The Knowledge Of Its Field
For example, in climbing, you would need to know which parts of your muscles are doing the work.
Get a blank paper.
Take guesses.
Then check your guesses.

You have just learnt groups of muscles that will be carrying out for the task so you are very certain what to train. Easy.
Make it fun, so you will continue to improve your climbing knowledge, not only physically but mentally. Also, consult the experienced or professionals to gain their perspective in climbing and technical knowledge. Making friends with common interests, why not?

3) Stretching
this is so important I have to make a stage for it. The progression stage is the stages that you keep on going back and forth. It’s not finishing the first stage then moving onto the second, forgetting about the first one. First, second, third are the orders, but these stages should be the combination of all time when your body can unlock them.

Going back to stretching, if you’re not flexible, like rising your arms straight up to the ceiling is strenuous enough, needless to say, you have to re-take baby steps. The range of your locomotion in stretching is the range of your mobility in action. Therefore, stretching is essential in doing any sport.

4) Learn The Poses And Hold
You want to maximise the effectiveness of climbing with less energy used because you’re focusing on quality instead of quantity. Are you flexible enough to step one foot on one side and the other on another side? Do you have the inner strength to pull yourself up? Are you able to hold on those crazy small rocks and still have the power to go higher?

All Actions base on poses. Knowing what kind of poses your body will likely be doing, hold them to train your inner strengths, like doing yoga poses. Remember breathing. It will help you stay focus.

You should be very comfortable with the poses you need, so you can work on the climb motions. ( You can certainly do both, this way, you’ll train faster and your body will adapt the power of resistance better. But be realistic about your self-limit.) Remember, resting is as important as exercising.

5) Track Your Progress
This is something I wish I’d known earlier. Tracking your progress not only providing an absolute clear visualisation, but also allowing you to adjust the smaller targets anytime to achieve the bigger goal. Grab a piece of paper, or a tracking app if you like, draw out a few lines and lists, giving the overall percentage of your current process.

You don’t need to be so precise, as I know some people do. I usually have a rough draft so I know how far away I’m from the finish point. No need to stress over the progress if you can’t meet the target. Remember we talked about flexibility? As long as you’re true to yourself, missing a few targets it’s fine because you know you’ll get back to them. Sometimes it’s okay to pause, to wait, to let your body adapt.

6) Embrace The Correction Process
Don’t treat it as a ‘Damn it, I have to do it again.’ thing. The correction process is the game-changing tool in sport, basically in anything. Try and film your actions, to see what you can improve. Filming yourself while doing the task is like having a mirror for your correction. Don’t be embarrassed about it, nobody will see those clips but you, expect you share. But pretend that someone else is watching, so you’ll be pushing yourself, trying to give 100% effort.

Alternatively, find friends or experts for their advice on improvement. When you’re the one who is doing, you will always miss out something in the process because it’s the first point of view nature. Having others to watch on the side and listen to their suggestions afterward might help you improve faster. But be aware of good and bad advice. Good advice you note them afterward and put them into practice next time. Bad advice you can discard them after showing the appreciation to the person of their time watching.

If you never correct yourself from doing the incorrect forms or techniques, you either end up getting an injury or not being able to advance the next level.

Combining these six methods, you will get in good forms, correct techniques in climbing. Frankly, the correct form and technique are what you need in doing a sport, so you don’t get injured. Keep on practicing, you will be able to hit the ring of 17 M wall in no time.

After achieving it, then what?

Reward yourself! Then set another target and encourage others to do exercise. It is a memorable journey worth to spread. Share the experience with others so you might spark up their interest in exercising. They might not be able to get your enthusiasm right away, but you will inspire them into sporting. And one day, who knows? they might come back and say thank you, that you open their fitness door.


Do you like this article? I would love to hear about your fitness milestone and goal! I’ll go deeper about stretching and a few health areas in the future. Share this article if you like, and don’t forget to subscribe for more health and fitness sharing. Thank you for reading!

Images by Free-Photos, OpenClipart-Vectors, Michal Jarmoluk, 7163893, Sasin Tipchai from Pixabay

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