Exercise plays an important role in treating and preventing more than 40 chronic diseases, states the action guide at ExerciseIsMedicine. Still, many people have trouble getting started. If you lack motivation, then exercising must be a purposeful choice. It may be difficult at first, but remember that as you persist, positive results will build the motivation you need to continue.
Consider the Benefits
You've probably heard them all before, but take time to really think about the benefits. Regular exercise decreases your risk of heart disease and diabetes, improves high blood pressure, lowers bad cholesterol, prevents bone loss, builds muscle strength and helps maintain a healthy weight, according to the American Heart Association (AHA). There are psychological benefits, too. Exercise reduces anxiety, stress and depression. Energy increases with exercise, and self-image improves. Imagine the improvements. Then make a commitment to exercise.
Develop the Habit
Create a schedule to define your commitment. Think about your daily activities and biorhythms. If you're busy during the day or too exhausted at night, then set aside time in the morning. Develop a realistic schedule, write it down to confirm the goal and hang it up as a visual reminder. Mark your schedule every time you exercise; make sure you're keeping up with the plan. Building a habit is accomplished by doing the activity regularly. Once exercise becomes a habit, you've overcome a big obstacle to motivation.
Start Slowly
According to the AHA, even low to moderate intensity exercise, done for as little as 30 minutes daily, brings benefits. Depending on your fitness level, you can start more slowly than that to ensure you don't overdo or burn out before you develop motivation. If you have been sedentary, have heart disease or are overweight, talk to your doctor before beginning any exercise program.
Make It Fun
One of the best motivators is to stop thinking of it as "must-do exercise" and start thinking in terms of movement that's fun. Pick an activity that you truly enjoy: football, baseball, volleyball, dance, karate, running, bicycling, walking, swimming or jumping rope. The key is to have fun while exercising.
Pair Up
Find a friend to exercise with, join a sports team or a fitness club, include your family, hire a personal trainer or consider an online trainer. Including others in your exercise routine adds to the enjoyment, and you will be more likely to keep up with your commitment.
Everyday Activities
Sneak more exercise into everyday activities. Walk your dog more frequently or for a longer time. Take the stairs rather than the elevator. Park your car on the outskirts of the mall parking lot. Go to the mall to walk inside when the weather is bad. Stick with an old-fashioned push mower to get more exercise from a necessary task. Exercise while watching television.
Rewards
Better health and energy are natural rewards, but include other rewards in your schedule. When you're trying to build motivation, do not link rewards to other goals, such as following a diet or weight loss. Rewards just for sticking with your exercise commitment are motivating and deserved. If you do not miss any of your scheduled exercise times for two, three or four weeks (depending on when you need a motivational boost), give yourself a reward.
References
- American Heart Association: Physical Activity and Cardiovascular Health Fact Sheet
- American Heart Association: Tips for Exercise Success
- MensFitness: Barrier Busters
- FoodFit.com: 11 Great Ways to Get Motivated
- University of Maryland Medical Center: 25 Most Significant Health Benefits of Physical Activity and Exercise
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