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Exercise Tips: 25 Ways to Stay Motivated
by Jamie Jefferson
We all know that exercise can be pure magic for the mind, body, and
soul. But how do you go from a sporadic, on-again, off-again exerciser
to someone for whom exercise is a lifelong habit, as natural and
necessary as going to work and eating regular meals?
Here are 25 tips from someone who has been on both sides.
1. The first thing to do is to ask yourself: Why are you exercising? Are
you trying to get in shape for an upcoming event? Do you want to lose
weight, sleep better, increase your energy, gain strength, add muscle
tone and flexibility, or just feel a heightened sense of well-being? If
the reason you are exercising has anything to do with someone else (for
example, your hubby says you need to lose weight or get in shape), you
need a new reason.
2. Set goals. Set both a short term goal (to achieve in three to six
weeks) and a long term goal (to achieve over the course of a year). Make
sure your goals are achievable enough that they are not discouraging,
but high enough that you have an incentive to tie your workout shoes
each day. It is also important that your goals are specific and directly
related to your personal motivation for exercising. For example, my main
motivation for exercising is to consistently maintain my brighter mood
and the calm, energized feeling that I get only from exercising, so my
goal is to work out at least 5 days per week. My other motivation is to
gain strength and cardiovascular endurance, so my other goals have to do
with how long and how quickly I run.
3. Keep an exercise journal or log. Write down how your exercise is
making you feel each day. How is your exercise benefiting your mood,
energy levels, quality of sleep, weight, and so on? Do some exercises
have more significant effects than others? Chart your progress in regard
to your specific goals.
4. Take photos of yourself each month in your workout gear so you have a
visual record of your results.
5. Make sure you are working out hard enough to release those feel-good
endorphins. Of course, you'll want to talk to a doctor before starting
any workout regimen, and you want to make sure that you are exercising
at the optimum level for your body type, and your fitness level. I find
that I am much more likely to continue with an exercise program if each
workout releases those endorphins and immediately improves they way I
feel.
6. Make a collage. Advertisements for fitness products (especially
athletic shoes) can be tremendously motivating. Purchase a fitness
magazine and make an inspirational collage of images, advertisements and
slogans that speak to you. Post your collage where you will see it each
day.
7. Make sure you are using proper technique. You want to avoid injury,
above all, so check with a doctor or exercise trainer if you experience
any pain, or if you are not sure whether you are doing a particular
exercise correctly.
8. Join an online community, such as
WeightWatchers.com or Ediets.com, which encourages you to log and
track your exercise each day.
9. If you enjoy working out with someone, call a friend to help hold you
accountable for those daily workouts.
10. Join a group that combines fitness goals with charity fundraising.
The Leukemia & Lymphoma Society's Team In Training, for example,
provides training to walk or run a whole or half marathon, or to
participate in a triathlon or 100 mile bike ride, all while raising
money for a good cause. More information is available at
TeaminTraining.org
11. If you prefer to work out alone, give yourself something fun to do
while you exercise. Find some good heart-pumping music or listen to
books on tape. A suspenseful book on tape may be all you need to get on
those running shoes each morning.
12. Identify the excuses you like to use and have a ready made response.
If time is an issue, make sure your workout clothes are ready to go. If
you have young children, get a good jogging stroller or set up a
babysitting swap with another mom in your neighborhood: you can watch
her children while she works out and vice versa.
13. Make sure you have the right gear, which can make all the difference
in the comfort level of your workout. A good pair of shoes is essential.
And weather-resistant clothing or a membership to an indoor gym can help
you fight off your own excuses when weather conditions are less than
ideal.
14. Once you find an exercise that you particularly enjoy, do a Google
search to find out more about any coaches or specialists that may be
able to provide inspiration or special training, either through tapes,
books, or online resources. If you are a runner, for example, check out
JohnBingham.com.
15. Recognize that your will to exercise is going to fluctuate, and
exercise anyway. Sometimes it helps if I promise myself that I can stop
my workout after 10 minutes if I still want to. At that point, I'm
usually feeling so much better that I finish the workout.
16. Place a giant star on your calendar each day to indicate that you
completed your workout. These visual rewards can be so motivating.
17. Change your routine as you reach new goals. Add zest to your workout
and avoid the exercise plateau by increasing the intensity or the
duration of your workout, or by trying a new workout or sport.
18. Hire a trainer. If you are in an exercise rut, consider consulting
with a personal trainer for a session or two. You will learn new
techniques and find fresh motivation, as well.
19. Try not to take more than one day off at a time. I have found this
really important to avoid losing valuable momentum. If I take two days
off, it becomes very easy to take another day, and then another day.
That means that if your workout is only part of your weekday routine,
weave it into your weekend routine, too.
20. Be gentle with yourself. If you miss a workout or two or three, get
right back to your regular schedule. You'll feel better instantly.
21. Choose an exercise that you are likely to do each day. Some experts
say that walking is the best exercise simply because it is something you
are likely to do on a continual basis. There is no need for special
equipment, and you can do it absolutely anywhere. And as your body
becomes stronger, you may surprise yourself by wanting to try more
heart-pumping workouts.
22. If you are walking or running, get a good pedometer to help you
track your progress.
23. Write down your daily exercise on your to-do list and in your
planner. Think of it as something you need to do before your head hits
the pillow.
24. Give yourself simple rewards. It is generally best if these rewards
are not edible, since a food reward can be a tad demoralizing after you
have just worked to burn so many calories in a workout. For long term
goals, treat yourself to a new pair of athletic shoes or other fitness
equipment. For short term goals, consider a new fitness magazine,
workout video, or simply fresh flowers for the dining room table.
25. Try to think of exercise as something you do for yourself: a gift
you give yourself, a way to stay balanced and focused, and time when you
can be alone with your thoughts.
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