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13 Tips to Actually Enjoy Exercising

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13 Tips to Actually Enjoy Exercising

Is staying in shape always something that gets bumped to the bottom of your list? I know many people that complain about not having enough time to exercise. I think they are lying to themselves. The real problem is that they hate exercising, so it will never be a priority.

I used to hate exercising too. Going to the gym, running and most forms of physical activity seemed dull and painful compared to most other ways I could spend my time. But by not giving up and looking for a way I could enjoy working out, I reversed this pattern. Now I exercise 5-6 times per week and I hate not being able to go.

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Here’s some tips to make exercise something you actually want to do:

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  1. Make it a Habit – Remove the thinking element. If you can make exercise a habit, then it becomes that much easier to go. Here’s some tips on making habits stick if you aren’t sure where to start.
  2. Get a Partner – Get someone else to go to the gym with you. Pick someone who is committed to their health. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there.
  3. Tune Your Challenge Level – Here are two bad ways to start exercising. Go out and run until your winded and dry-heaving into a ditch. Show up to the gym, walk around, don’t do anything strenuous and go back home. In one case you put the challenge level to high, the other wasn’t challenging at all. Your goal is to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
  4. Set Goals – Not weight-loss or muscle gain goals, but fitness goals. Set goals to beat your past records in distance ran, push-ups or chin-ups you can do, weight you can lift or degree you can stretch. Fitness goals make the gym a game where you strive to beat your previous high-score.
  5. Get Past Your Comfort Zone – So what if you aren’t the most svelte or muscular person in the gym? Self-consciousness can be a big obstacle to enjoying your workout. The key is to get used to it. When you continue to show up, you’ll pay less attention to the people around you and more to your workout.
  6. Experiment – Don’t stick with the same routine. Mix it up and try different activities. There are many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports, martial arts or dancing. Assuming that exercise needs to be pumping iron or jogging may limit you from finding something you would truly enjoy.
  7. Music – This shouldn’t come as a surprise, but music can enhance a workout. I find running almost twice as enjoyable with music than without it.
  8. Short Workouts – Don’t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you become more focused as a result. After an hour or two of exercise your body starts to go into a state where more exercise can actually reduce physical improvements.
  9. Daily Challenges – Make your workout into a game. Sticking with the same type of exercises can get boring, so mix it up by introducing an unusual workout challenge. My gym partner and I have played a game that involves sit-ups and a deck of cards or one workout day that involves different types of push-ups. If you aren’t sure where to get ideas, look through a magazine like Mens Fitness which usually features a variety of different workouts.
  10. Reward Showing Up, Not Weight Loss – Some people have gotten the idea that they should reward themselves for losing weight or gaining muscle. I disagree. Instead, I think you should reward showing up to the gym and exercising regularly. There are many ways you can lose or gain weight in unhealthy fashions. Rewarding exercise is rewarding your commitment to health.
  11. Make Exercise Your Stress Relief – I know many people that swear by using the gym to relieve stress. Some of them will head to the gym because of a frustrating day even if it isn’t on their schedule. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.
  12. Record Improvements – Again I recommend recording fitness over body improvements. Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym more regularly. But fitness improvements can, if you work on it, continue to rise. Keep a record of your strength, endurance and flexibility so you can get pride in your accomplishments.
  13. Make Time – You can’t say you don’t have time to exercise. Exercise improves your energy levels and mood which makes you more productive than any time lost. Find your forty minutes somewhere in the day and make it a commitment. Get up a bit earlier and go in the morning. Or schedule it right after work before you settle down for the day. Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.
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More by this author

Scott H Young

Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

18 Tricks to Make New Habits Stick 15 Tips to Restart the Exercise Habit (and How to Keep It) How to Create Your Own Ritual to Conquer Time Wasters and Laziness The Planning Fallacy: Why Your Plans Fail 22 Tips for Effective Deadlines

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Last Updated on November 25, 2021

Protecting Your Online Life With Secure Passwords

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Protecting Your Online Life With Secure Passwords

With all of the recent online services and companies falling under attack to hackers in the past few months, it seems only fitting to talk about password creation and management. There are a lot of resources out there discussing this, but it never hurts to revisit this topic time and again because of its importance.

Password management isn’t necessarily a difficult thing to do, yet it does seem like a bit of an annoyance to most people. When it comes to password management, you will hear the famous line, “I don’t really care about changing my passwords regularly. I have nothing important online anyways.” Let’s see if you have nothing important online when your PayPal account gets taken over because you thought the password “password” was good enough.

In my opinion, it is an “internet user’s” responsibility to make sure that they keep secure passwords and update them on a regular basis. In this article we will discuss how to make your online presence more secure and keep it secure.

The easy fundamentals

First thing is first; creating a strong password.

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A strong password is a mixture of alpha-numeric characters and symbols, has a good length (hopefully 15 characters or longer), and doesn’t necessarily represent some word or phrase. If the service you are signing up for doesn’t allow passwords over a certain length, like 8 characters, always use the maximum length.

Here are some examples of strong passwords:
* i1?,2,2\1′(:-%Y
* ZQ5t0466VC44PmJ
* mp]K{ dCFKVplGe]PBm1mKdinLSOoa (30 characters)

And not so good examples
* sammy1234
* password123
* christopher

You can check out PC Tools Password Generator here. This is a great way to make up some very strong passwords. Of course the more random passwords are harder to remember, but that is where password management comes into play.

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Managing your passwords

I know some people that keep their passwords in an unencrypted text file. That’s not a good idea. I suppose that if you aren’t doing much online and are decent at avoiding viruses and such, it could be OK, but I would never recommend it.

So, where do you keep your strong passwords for all the services that you visit on a daily basis?

There are a ton of password safes out there including KeePass, RoboForm, Passpack, Password Safe, LastPass, and 1Password. If and when I recommend any of these I always count on LastPass and 1Password.

Both LastPass and 1Password offer different entry types for online services logins (PayPal, Twitter, Facebook, Gmail, etc.), credit cards and bank accounts, online identities, and other types of sensitive information. Both have excellent reviews and only differ in a few subtle ways. One of the ways that is more notable is that LastPass keeps your encrypted password Vault online where 1Password allows you to keep it locally or shared through Dropbox. Either way, you are the holder of the encryption keys and both ways are very secure.

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LastPass and 1Password both offer cross-platform support as well as support for Android and iOS (LastPass even has BlackBerry support). 1Password is a little pricey ($39.99 for either Windows or Mac) where LastPass has free options as well as premium upgrades that allow for mobile syncing.

Upkeep

You should probably change your passwords for your “important” accounts at least every 6 weeks. When I say “important” accounts I am referring to ones that you just couldn’t imagine losing access to. For me that would be Gmail, PayPal, eBay, Amazon, all my FTP accounts and hosting accounts, Namecheap, etc. Basically these include any account where financial information could be lost or accessed as well as accounts that could be totally screwed up (like my webserver).

There is no hard and fast rule to how often you should change your passwords, but 6 to 8 weeks should be pretty good.

Alternatives

You may think that all of this is just too much to manage on a daily basis. I will admit it is kind of annoying to have to change your passwords and use a password manager on a daily basis. For those people out there that don’t want to go through all of the hub-bub of super-secure, encrypted, password management, here are a few tips to keep you safe:

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  1. Create a unique and hard to guess “base password” and then a pattern to use for each site you logon onto. For instance a base password could be “Ih2BaSwAa” (this stands for “I have two brothers and sisters who are annoying”). Then you would add something “site specific” to the end of it. For Twitter Ih2BaSwAaTWTTR, Facebook Ih2BaSwAaFCBK, etc. This is sort of unsecure, but probably more secure than 99% of the passwords out there.
  2. Don’t write your passwords down in public places. If you want to keep track of passwords on something written, keep it on you at least. The problem is that if you get your wallet stolen you are still out of luck.
  3. Don’t use the same passwords for every service. I’m not even going to explain this; just don’t do it.

These are just a few things that can be done rather than keeping your passwords in a management system. Personally, with over 100 entries in my password management system, I couldn’t even dream of doing any other way. But those out there with only a few passwords, having a simpler system may be beneficial.

So, if you want to be a “responsible internet citizen” or you just don’t want to lose your precious account data, then creating and maintaining strong passwords for your online accounts is a must.

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