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4 Ways to Finally Start Exercising and Participating in Sports

4 Ways to Finally Start Exercising and Participating in Sports

How many times have you promised yourself that you will begin exercising next Monday, or when the new month starts?

Whenever that Monday comes, you usually find an excuse not to start. Or the best scenario, you start something that turns out to be way too painful, boring, or taking too much energy.

I don’t know why it happens, but we usually make the diet or exercise decisions when we can’t button our favorite pants or devour an entire chocolate. But the moment the guilt disappears, we forget about the promise. Some of us are bound to laziness; there are too many unpleasant sensations, side effects like dirt, sweat, and much more. The unwilling brain can find dozens of reasons not to participate in anything away from the couch.

I can understand your attitude if you’re not into sports, but the reality is: if you aren’t physically active, you’ll get weaker and develop some kind of illness. Still, it’s not that scary; working out and participating in sports is a very fun way to burn calories, develop muscles, and boost your overall health. It doesn’t have to be that hard.

Let’s get you out of that chair and develop some healthy habits – this time for real.

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1. Find something that will interest you

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    As a regular couch potato, any activity will get you somewhere. Depending on how long has been since your last outdoor recreation or visit to the gym, the more painful the first encounter with activity will be.

    The trick is to find something that will interest you, and use some possibilities to your advantage. Even if you’re ultimately not interested in sports, I can guarantee that you can have fun trying out different sports with your friends. Any sport out there can be good: lacrosse, table tennis, golf, soccer, paintball, swimming, cycling, or bowling. You never know until you actually try it.

    Just be creative and give the sport a chance. Here’s what you should do next:

    2. Find a partner

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      To start and endure in the decision to exercise or regularly participate in sports, find someone to accompany you. It can be your emotional partner, a friend, sister or brother, or anyone else you like to spend time with. Doing it this way, you will connect two useful things – physical activities and socializing.

      To have some extra motivation, arrange some activity linked to a workout that you both will enjoy, like a post-workout dinner. That can be a reward for a productive exercise or sports session. If you’ve decided to hit the gym, try to find a partner who has experience in exercising. Your partner can assist you with weights, show you how to do some exercises or correct you if he or she sees that you are doing an exercise incorrectly.

      If you choose some other sports activity, such as group training or running, a partner can give you advice that will help you achieve better results. Of course, there is the competitive aspect; try to beat each other’s records will improve both of you significantly. If your partner has no experience in training, you will have someone to answer to. You can’t evade the training when your partner awaits you. Even when you aren’t in the mood, you’ll have to meet your partner and go through the workout.

      3. Get yourself a new equipment

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        One of the things that always helps you stay motivated is getting some new sports equipment. It would be a pity that a fancy new pair of shoes or a new tennis racket gets left behind in a closet, right?

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        If you do workouts in the gym or some group aerobic sport, a new sportswear will always be handy, such as stylish sports T-shirts & shorts and a pair of good sneakers. As soon as you refresh your outfit and look at yourself in the gym mirror you will feel much better. Besides the sportswear, getting yourself the equipment for the sport might lead you to pick it up more often. For example, if you play tennis, buying a new racket could be a good motivator.

        Here’s an interesting trick; get yourself the clothes and the equipment somewhere you can see it every day. Some people go a step further and put it right next to the bed so as soon as they wake up, an upcoming workout reminder is there. Another interesting method to get you out of the house: get yourself a set of golf clubs and put it in your hallway. The sight of your new fancy equipment will increase the probability of a new golf session. It won’t require much sweat, but you’ll still be outside and active.

        The space in which you exercise can play a vital role in how you feel. If you are getting bored of the same old gym or program you are participating in for some time, try to find something new that can get you more interested in and don’t be afraid to experiment. After all, the most important thing is to enjoy whatever you are doing.

        4. Music is a great motivator

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          Image Credit: GoToVan, Flickr

          A good motivation plays a key role in keeping you primed during your sports activities or workout session whatever that may be, and is there a better motivator than music?

          Music has the power to affect and boost our emotions in powerful ways, and that is why it has been known that working out with the help of music can give you the edge and push you much further. First of all, you should get a pair of good earbuds; besides that they are much smaller, earbuds are more resilient when dealing with moisture especially when used in sports activities, being soaked with a solid sweat.

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          Also, they are a much better option regarding staying on your head while you are in motion, and some earbuds even have built-in stabilizing fins to ensure that they will stay in your ears no matter what you do during your workout. Now, when it comes to motivational music, everyone prefers something different. Try to find which kind of music suits you the best according to the type of sport or workout you are performing.

          Make a playlist of your favorite songs which will motivate you to get off the couch, start running, or push through some heavier lifts at the gym. It has been found that music with a strong beat often helps people’s movements to stay consistent during exercise.

          Get out and start the change

          You have one life, and you choose how to live it. It’s your turn; choose the sport or activity and enjoy it. You’ll get hooked in no time.

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          Dejan Kvrgic

          Blogger, Writer

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          Last Updated on April 2, 2020

          10 Quick Easy Workouts To Lose Arm Fat At Home

          10 Quick Easy Workouts To Lose Arm Fat At Home

          Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

          What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

          1. Tricep dips

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            Works: Triceps

            • Hands must be positioned shoulder width apart on a secured chair or bench.
            • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
            • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
            • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
            • Once in this position slowly push off your hands back to the starting position.
            • Do 10-15 reps.

            2. Bicep curls

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              Works: Biceps and shoulders

              • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
              • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
              • Slowly release the elbow and straighten your arm back down to the starting position.
              • Repeat the moves on the right side.
              • Complete 3 sets of 10-15 reps for each arm.

              3. Push ups

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                Works: Triceps and Deltoids

                • Lying face down, place your hands on the floor roughly shoulder-width apart.
                • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                • Repeat 10-15 times.

                4. Tricep Kickbacks

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                  Works: Triceps

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                  • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                  • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                  • Extend both your arms backwards while your palms are facing each other.
                  • Feel the tension in the triceps and return to the starting position.
                  • Do 3 sets of 8-10 reps.

                  5. Plank

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                    Works: Chest, Shoulders, Biceps and Core

                    • Start face-down on the floor, resting on your forearms and knees.
                    • Step your feet out so that they are slightly apart and come into the plank position.
                    • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                    • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                    • Repeat 3 times.

                    6. Tricep Extensions

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                      Works: Triceps

                      • Stand on a mat with your feet hip-width apart.
                      • Hold one dumbbell with both hands behind your head, bending the elbows.
                      • Bring the weight towards the ceiling, straightening your arms above your head.
                      • Lower back to starting position.
                      • Complete 2-3 sets of 10-15 reps.

                      7. Lateral Arm Raises

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                        Works: Deltoids

                        • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                        • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                        • Make sure your arm is straight and palm is facing the floor.
                        • Exhale and slowly bring your arm back down to your side.
                        • Repeat on the right side.
                        • Do 10-15 reps on each side and two sets.

                        8. Overhead Press

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                          Works: Shoulders

                          • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                          • Bring the weights to your shoulders.
                          • Keep your core muscles tight and straighten your arms above you.
                          • Slowly bring your arms back down to your shoulders.
                          • Do 3 sets of 10-15 reps.

                          9. Bent Over Row

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                            Works: Triceps and Biceps 

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                            • Place your feet shoulder-width apart.
                            • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                            • Make sure your hands are straight and placed under your shoulders.
                            • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                            • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                            • Repeat 10-15 times.

                            10. Skull Crushers

                            Skull-Crushers

                              Works: Triceps

                              • While holding a dumbbell in each hand, lie on your back with your knees bent.
                              • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                              • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                              • Lift your arms back to starting position.
                              • Complete 2 or 3 sets, 10-15 reps each.

                              Featured photo credit: Maddi Bazzocco via unsplash.com

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