Staying Motivated
Be specific and choose variety. Rather than having general goals like "getting in
shape" or "exercising more," choose concrete goals such as walking 30 minutes on
Tuesdays and Thursdays, and doing stretching exercises five minutes each morning.
The more variety you have, the more likely you will continue. A well-rounded exercise
program that includes aerobic exercise, strength training using weights, and flexibility
exercises - even when performed regularly in small increments - is key, according
to the American College of Sports Medicine.
Incorporate fitness into your lifestyle.
Begin to see exercise as an everyday opportunity. For example, use the stairs instead
of the elevator, walk during lunch, or bike to work. Combine fitness with your family
chores and activities, such as raking leaves or gardening.
Motivate yourself. Try
visualization techniques to help your motivation. Imagine yourself being in shape
and how it feels. Create a vision of yourself looking fit. Rather than focusing
on feeling out of shape, picture yourself feeling energized after your workout.
Also, reward yourself when you meet each of your goals.
Get a support system. Build
a support system of family, friends, co-workers, and/or neighbors. They can help
encourage you when your motivation is low. You can also exercise with someone else.
Try to find a buddy who shares similar fitness interests. Many shopping malls have
mall-walker programs where you can meet others. Expect setbacks and prepare for
obstacles. Things like time, illness, or bad weather may occasionally get in the
way. Disruptions are inevitable. Accept them and move on. If you go off your program,
you can always adapt and resume. Some exercise is always better than none at all.
If you are a male older than 45 , or a female over 55, and have not been regularly
active, or have any health concerns, consult your physician before you begin an
exercise program.
Regardless of your age, if you have two or more of the following risk factors, consult your physician:
- Family history of early onset heart disease (first degree relative
with heart disease before age 65 for female relatives, or before age 55 for male
relatives.)