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10 Steps to Keep Yourself Motivated to Exercise Regularly

10 Steps to Keep Yourself Motivated to Exercise Regularly

Disclaimer: I am not a trained health and wellness guru, nor am I medical doctor. Before embarking on any exercise activities, you should consult with your doctor or healthcare professional.

Exercise. It’s an important part of any healthy lifestyle. Exercising can be one of the hardest activities to commit to doing regularly. Scheduling a workout is easy, but getting yourself to partake in some form of physical activity (i.e. exercise) is where things get tricky. Many friends, relatives, acquaintances, and people I meet often complain about wanting to exercise regularly, but all seem to have excuses why they are unable to do so.

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There are a combination of factors why people don’t exercise, a few of these factors are: 1) lack of time, or engagement with other activities that are deemed of higher priority than exercise, 2) physical restrictions, such as having an injury or disability, 3) good ol’ laziness, and 4) being ill. Aside from being ill, three of these excuses can likely be addressed and dismissed with a little motivation.

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Below are 10 steps I use to motivate myself to exercise more regularly:

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  • Determine the types of physical activity you like or dislike, as well as the activities that you physically can or cannot do. Focus on doing the activities you enjoy, can do, and able are to financially afford. You don’t need to sign up to a gym contract to get a good work-out. There are an endless number of exercises you can do without gym equipment or weights. You can learn more about such exercises by researching websites and videos online using search terms like “exercises without weights”. The key is to explore and try new and enjoyable ways of becoming and staying physically active.
  • Visualize performing the exercise activity. William Arthur Ward was quoted saying, “If you can imagine it, you can achieve it. If you can dream it, you can become it.” This quote holds true even for small feats, like going on a daily jog. Visualizing gives your brain something to do before your body does it. It also makes exercising seem more surmountable, considering any obstacles one may face.
  • Time limit your activity and don’t cut yourself short. Tyler Durden from Fight Club said it best, “Don’t let the things you own, own you.” Your job, cell phone, computer, friends, or family can take up a lot of time, but surely you can grant yourself some time to eat, sleep, and use the bathroom, so why not a few minutes for exercise? For example, you can start with 5 or 10 minutes, three days a week, and build up from there. Even if you’re super busy traveling the world, you can take 5-10 minutes to stretch and do some push-ups or sit-ups wherever you are. You can always increase or decrease the time you spend exercising!
  • Form an exercise habit, no matter how small it is. One good habit can lead to another. Committing to too much exercise can burn a person out, especially if they haven’t had an exercise habit for a considerable period. Similarly, if you haven’t worked out for a long time, try starting with basic activities, such as simply dressing in your work-out gear, or going for a walk around the house or your neighbourhood. The key is to take time out for yourself and do something physical. Even taking 5 minutes to stretch your body is a good start, so long as you can keep doing it regularly.
  • Set milestones and goals for yourself. Having a fitness goal in mind can be helpful to staying focused. For example, if you wanted to be able to do 30 pull-ups in 60 seconds, you would want to work towards that goal by having several milestones, such as 5, 10, 15, 20, and 25 pull ups in between. Milestones ensure you keep sight of your goal by having a set of achievable and quantifiable steps leading up to your goal.
  • Get involved in the social aspect of it. Exercising alone can be a bore. Fortunately, in the digital age, it is easy to connect with fellow exercise enthusiasts who enjoy meeting up with others to partake in exercise activities of shared interest. Facebook friends, Eventbrite events, local running clubs, social fitness apps etc. all help to connect you to other people who can motivate and make it more enjoyable to exercise.
  • Build interest in the industry. For example, if you are getting into tennis, learning more about tennis racquets, string types and tensions, tennis clothing, tennis ball types etc. are all part of the journey towards becoming a more informed player. Learning about the industry products and services will give you a greater interest and appreciation for your chosen sport or activity, as well as possibly helping you boost your performance, if you learn of new methods to improve and become a better player/participant.
  • Work towards your ideal self. Remind yourself of the body and figure you see your ideal self possessing and exercise your way towards it. Let’s be clear, that apart from possible health issues, there is nothing wrong with being overweight, but a person may have a self-image problem if they feel their self-confidence reduced because of their weight or body shape. There is no harm in imagining and working towards or retaining the body you want.
  • Having a better lifestyle. Once you start to feel the benefits of regular exercise, you may also start to become more conscious of the food you eat and other aspects of your health. Exercising, eating and drinking right, as well as adequate sleep, are all important factors of living a healthy lifestyle. Eating healthy and getting adequate sleep will make it easier to retain your exercise routine.

Don’t quit. Just because you may find it hard to continue to commit yourself to three 10-minute sessions a week doesn’t mean you should stop altogether. Some physical activity is better than no physical activity at all. Don’t quit because you fall short of your milestones or goals. Forgive yourself for slipping up, dust yourself off, and try again. The longer you hold your exercise habit, the less likely you will quit, and the more likely you will build upon it!

Featured photo credit: pixabay via pixabay.com

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Areion Azimi

Product Director at Sweet Startup

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Last Updated on January 5, 2021

15 Fitness Goals That Will Help You Live a Healthier Life This Year

15 Fitness Goals That Will Help You Live a Healthier Life This Year

Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

Here are 15 fitness goals to help you on your journey:

1. Drink More Water

W.H. Auden said it best when he said,

“Thousands have lived without love, not one without water.”

With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

2. Add Some Lemon and Apple Cider Vinegar to Your Water

It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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3. Stop Drinking Your Calories

Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

4. Start Stretching More Often

The benefits are vast and the repercussions of failing to stretch can be dramatic.

Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

5. Add in Some High-Intensity Interval Training (HIIT)

You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

Performing a HIIT routine for 1-3 times a week will lead to great results.

6. Focus on Your Breathing When You Work Out

For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

7. Build More Lean Muscle

We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

  • Improved posture
  • Reduced body fat
  • Improved metabolism
  • Strong bones
  • Protects and improves joint health
  • Improved stamina

You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

8. Decrease Body Fat

This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

  • Improved joints and tendons
  • Lowered risk of diabetes
  • Reduced risk of heart disease
  • Reduced inflammation
  • Better performance and endurance
  • Improved appearance and confidence
  • Better hormonal profiles in your body

Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

Think of it as a lifestyle, and take it slow and steady.

9. Eat More Greens

What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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10. Start Eliminating Sugar

Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

Common symptoms of sugar withdrawal

    11. Allow Yourself to Rest and Recover

    The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

    If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

    12. Get More Sleep

    When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

    Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

    13. Focus on the Habit, Not the Result

    It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

    Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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    Don’t compare yourself to where others are; you’re right where you need to be.

    14. Take Your Fitness Outside

    This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

    Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

    Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

    15. Do at Least One Pull Up

    This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

    If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

    The Bottom Line

    These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

    More on Setting Fitness Goals

    Featured photo credit: Ivan Torres via unsplash.com

    Reference

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