"Whether you think you can or think you can't, you're right." — Henry Ford

 

Have you ever felt self-conscious attending a new exercise class, or trying out a new piece of equipment? Did you look around and evaluate how you were doing compared to others? Perhaps you even concluded that this type of activity must not be for you since it seems so difficult.

People often report feeling intimidated when trying a new type of exercise. Physical educators have remarked that many people seem to believe good skill is something you are born with, rather than something acquired with practice. However, don't forget that even elite athletes started as beginners. While some people may have a little more aptitude for certain skills, such as those required for sports, most of their accomplishments evolved from hours and hours of practice.

 

It's in the attitude

You might think "athletic" people are better at trying new things, but, ironically, they are often worse! They may be accustomed to learning things quickly and easily. If they were always good at sports, they may get easily frustrated when trying something new because they are not good right away. These people may never have had to work very hard to learn a new skill. So now as they learn to ski, they become frustrated when it is much harder than it looks.

As people get older, they are even less likely to try new things, and less willing to be beginners. They are fearful, embarrassed and nervous. They may worry about looking funny or getting injured. This is unfortunate. Learning new skills is good for your body and your brain. It is rewarding to watch your skill improve with dedicated practice. And, hopefully, new skills will allow you to have fun and be active. Perhaps you would like to learn to play tennis or golf, or try yoga or tai chi. Don't let fear of failure keep you sidelined. All it takes is a little focus, patience and practice.

 

Acknowledge that you are a beginner

It's okay to be a beginner! Start at the beginning, with a group, class or instructor for beginners. If possible, find a group that "looks like you" — people around your age and ability. If this is not possible, at least start with other beginners. Let your instructor know you are nervous, but looking forward to learning the new skills. Relax and focus

While it is normal to feel a little nervous, too much worry gets in the way of learning and performance. Clear your mind by focusing on the positive, breathing deeply and paying attention to your instructor. Listen to the instructions, and keep your mind on what your instructor is saying. If you find yourself thinking distracting thoughts ("I can't do this"), gently bring your attention back to the here and now.

 

Watch carefully and mindfully

Watch the demonstration as the instructor performs the skill. Imagine doing the movement. Take in what the different parts of the body are doing, and how the movement accomplishes its goal. After you have listened and watched carefully, ask questions if you don't understand what you are trying to accomplish. Practice, practice, practice

Now it is your turn. Give the skill a try. Several tries, in fact. You will get better with practice. Tune into what you are doing, and modify your efforts to achieve your goal. Keep your focus on your efforts, and don't try to talk (or even think too much) while you are moving.

Adjust your performance as you practice. Is the ball going too low? Angle your racquet face up a bit. Are the weights clanging down loudly onto the weight stack? Lower the weight with more control.

When your instructor gives you feedback, try to follow his or her advice. Hopefully your instructor won't give you too many instructions at once. Focus on the feedback, and notice the results. Try not to compare yourself to others.

Keep practicing for weeks, months and years

Sometimes you will progress more quickly, while other times you may feel stuck. How about some more lessons? A good instructor or coach can give you helpful advice and feedback at any stage.

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