Reasons that motivate you to exercise

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Have you ever started and then stopped a fitness program? If so, you are not alone. Many people start fitness programs but quit because they’re bored, don’t enjoy them, or results are slow. Here are seven suggestions to motivate you.

Define aims

Start with minor goals and progress to longer term goals. Keep in mind that you need to develop goals that are both practical and achievable. It’s easy to get angry and quit if your goals are too high.

If you haven’t exercised in a while, for example, a short-term goal might be to walk 10 minutes five days a week. Even brief periods of exercise can be helpful. Walking 30 minutes five days a week could be an intermediate goal. A long-term goal might be to run a distance of 5 km.

The Department of Health and Human Services advises at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week for most healthy adults or a combination of both. Exercising at a higher intensity will bring even more benefits. At least twice a week, add resistance exercises for all major muscle groups to your fitness routine.

Have fun

Find activities or hobbies that you enjoy, then tweak your routine to keep things interesting. If you’re bored with your normal workouts, try something new. Join a volleyball or softball league. Consider signing up for a ballroom dancing class. Investigate a fitness center or martial arts school. You can discover recordings of many other types of exercise classes online, like yoga, high-intensity interval training, and kickboxing, if you want to work out at home. You can also walk or jog in a nearby park. Find out if you have any hidden athletic skills or interests.

Remember, exercise doesn’t have to be boring, and if you’re having fun, you’re more likely to stick with it.

Make physical activity part of your daily routine

Don’t make excuses if it’s hard to find time to exercise. Workouts, like any other important activity, need to be scheduled.

Physical activity can be included in your regular schedule. Take the stairs instead of the elevator or park farther from the store. Stroll the sidelines while watching the kids play sports. Take a walk during your work break.

If you’re working from home, take breaks to stretch, take a walk, or climb stairs. Squats, lunges, and sit-ups are other good options. If you have a dog, go for a walk. During your lunch break or while watching TV in the evening, ride a stationary bike, walk or run on a treadmill, or do strength training exercises.

Even if you get the necessary amount of weekly movement, research has shown that sitting for long periods of time can be hazardous to your health. If you sit for several hours at work, try getting up and moving around frequently throughout the day, such as going for a drink of water or standing during phone calls or video meetings.

Put it on paper

Are you trying to lose weight? Want to feel more energetic? Do you want to sleep better? How to manage a chronic disease? Make a list of your goals. Seeing the benefits of regular physical activity and setting your goals can help you stay motivated.

You might also find that keeping an exercise journal is beneficial. Keep track of what you did throughout each workout, how long you worked out, and how you felt afterwards. Keeping track of your efforts and progress can help you stay on track and remind you that you’re making progress.

Join your friends, neighbors or others

You are not alone. Invite friends or colleagues to join you on your workouts or walks. Exercising with your partner or other loved ones is a wonderful way to spend time together. Organize a group of neighbors to go to a local health club for exercise classes or to workout together virtually on video.

Treat yourself.

Spend a few minutes after each workout enjoying the pleasurable feelings that exercise brings. This type of self-motivation can help you maintain a long-term workout habit.

External incentives can also be helpful. When you reach a longer-term goal, reward yourself with a new pair of walking shoes or some new music to listen to while exercising.

Also read: Get ready for your workouts in style! Rashmika Mandanna’s Workout Seeks Motivation

Kristen T. Prall