10 Ideas to Get You Exercising
There a hundreds of reasons why we don't exercise - just read the excellent comments on the post Why Don't You Exercise.
Here are 10 different ideas or techniques to help you pursue a lifetime of health and fitness.
STOP
If - deep-down - you really don't want to exercise, then don't bother reading further. You will need to get to the bottom of those feelings before moving on. Ambivalence and double-mindedness will only lead to a constant cycle of disappointment. But - if you want to reap the many mental and physical benefits of exercise -- then read on.
1. Know Thyself - Time of Day
What's the point in aiming for fasted cardio (i.e. workouts before breakfast) when you are not a morning person? You might start with the best intentions - but it will probably not last. You must find the time that works best for you.
2. Know Thyself - Comfort Zone
When I exercise I sweat. Sometimes profusely. That may seem gross to some - and to be honest when I caught some people staring at my red sweating face - I was embarrassed. I've realized that public gym workouts are not always for me. I have a basic setup at home that I use instead. If going to the gym - aim for known quiet periods.
3. Boredom Busters
I feel bored just looking at the rows of poker-faced people sitting on their stationery bikes. I cannot do this. It bores me to tears. The personal trainer might prescribe 45 minutes of steady-state cardio - but it is most definitely not the only way. Personal Trainers for the most part are enthusiastic and helpful people -- but many seem to be stuck "in a box" when it comes to innovation. If you bore easily (like me) - then mix it up. The feeling of doing something new or different gets me interested again.
4. Structure and Planning
We have become a very time-poor people. Consequently if we want to accomplish anything we will need to plan it. Don't say "I'm going to exercise this week". Say "I'm going to exercise at 4.30pm on Wednesday for 30 minutes - and write it down. It might sound a bit obsessive but every Sunday I plan my whole week - what I aim to do at work, when I will exercise, etc. Without a structure things turn to chaos and I end the week feeling out-of-control and frustrated.
5. Surround yourself with like-minded people
It's tough enough to motivate yourself without having a bunch of couch potatoes pouring scorn on your intentions. Spend time with the right people (on-line or in the real world) and you'll find the motivation starts to come.
6. Focus on the feeling after the session
There's nothing better than blobbing out after a good exercise session. The feeling of satisfaction is something to be savored. Then there are the post-workout endorphins... and the good nights sleep...
7. Stop thinking: All or Nothing
"If I can't do this workout properly - then there is no point in working out". I used to think like this. Now I think that even a 5 minute walk is better than 5 minutes on the couch. Even 10 minutes of light weights is better than nothing. This is especially important when exercising after a period of sickness. You feel like you took one step forward but fell 3 steps backward. Go easy on yourself. Don't give up. Something is better than nothing.
8. What are your priorities?
When taking time to plan your week you will be forced to address priorities. If you are working 16 hours a day and (understandably) have no time for exercise - then you need to sit right back and take a long hard look at what you truly want out of life.
9. Remove the word "quit" from your mental vocabulary
Having goals is great. Lose x pounds of fat. Gain x pounds of muscle. Increased fitness. However there is something even deeper at play. If we lead sedentary lives then exercise simply must become a part of life. Period. Our bodies are made to be worked.
If I said to you "you must exercise for the rest of your life" -- how does that make you feel? Examine the feeling. If it feels like a prison sentence then perhaps you need to do some serious rewiring of your inner monologue. Imagine feeling vital, strong, and energized - into your 40s, 50s, 60s, 70s, 80s -- wouldn't that be a good feeling?
10. It's not just about looks
The skinny girl down the street might look good to you -- but her size is no indication of her health or strength. She may have unseen visceral fat (see normal-weight obese) or, sadly, could be inviting osteoporosis to come early.
Exercise is just as much about a healthy body as it is about looking good. My wife has reversed a number of health issues with the assistance of exercise. She is not model-thin - but rather - exudes strength and life. Having a strong and useful body often goes hand in hand with emotional self-empowerment.
This has been a long post. Good on you for bothering to read it! I encourage you to add your own ideas to the comments.
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Two points - number 7 didn't hit home until after the author said "especially after illness" My 9mo baby girl has been sick for the past week and unble to go to Kid's Club while I work out. So no workouts for me. (It was a really good excuse) Now trying to get back in the routine stinks.
Number 5 - My 13yo "baby(I say that with a smile)boy" Goes with me to the Y at least twice a week. It gives us time to talk without two little sisters to deal with and it's a great motivator for both of us. If you have a teenager consider them for a workout partner.
Reply#9 and #10 are so critical. If somebody is reading this comment, go back and read these 2 sections again.
ReplyMy husband and I both have a joint gym membership and recently he tends to motivate me to go by reminding me that we are paying for something we do not always use! These mini-guilt trips do work but it really comes down to setting aside a time or day when we will go to the gym and sticking to it.
When regular exercise becomes part of your routine it is harder to lapse.
ReplyChanging up the types of workouts is really key. I think too many people don't know enough in terms of what different things they can do, so they do the same things time and time again, get bored and quit.
ReplyThis is a very very good post. i believe that starting an exercise program and sticking to it is very much in the mind. People want instant result, however it is difficult increasing your fitness when you havent been exercising for a long time. I like it when you said not to only focus on your look because people often exercise purely for appearance. I think that appearance should be secondary to health.
ReplyI think planning an exercise routine with your friends or loved ones can help to encourage one another.
ReplyI hate doing it, plus it is boring. I do 16 minutes on my bike 2x's a day. I think about how good I will feel when I am (finally) all done.
ReplyStop watching TV commercials!
Most of the abs exercise machines which are advertised on TV commercials are just waste of time and money. So next time when you see a fitness TV commercial just switch off the TV or change the channel.
ReplyThis is a great article. Number 7-10 seams to be my problem but recently I made up in my mind that five minutes of working out is better then not working out at all. I really, really appreciate the advice and I'm going to impliment it into my life today!
Replyjust in short i say ur ideas are great and really admirable. love u guys for mentioning this ideas for the benefit of people.
ReplySome time i felt bore to exercise and always make myself a good reason motive and make myself go for exercise. Self discipline and motivation is important. no biday can force you to exercise.
Replymy exercise is always fun for me. I go out for at least an hour and bounce on a trampoline. Not only does it get my heartrate up after a little bit but it is fun. I love going to my trampoline classes and learning new tricks and routines too, and then I'll come home or go to open gyms and practice them and I'll get so into what I'm doing that hours will pass and I'll still be working out...I have also found that standing back tucks are a great ab workout :)
ReplyThis all makes a really good point. I am definitely a morning person, and by the end of the day when I say I will exercise, I am too tired to do so, and so it doesn't always happen. I am also a person that gets very bored when just sitting on the machines day to day as I have done before. Does anyone have any particular activities that they have found particularly enjoyable, that work out the entire body without doing the same boring routine day to day? I also don't have much spare time, so workouts that are 1 hour max would be helpful.
ReplyI know that exercising in a gym can be boring for many people, so I think another strategy is to play sports or do active things with your friends.
Playing basketball is exercise, swimming in the ocean is exercise, hiking is exercise, walking is exercise.
Next time you go to starbucks with your friend talk a walk with your coffee or tea instead of just sitting there. 30-40 minutes of walking is about 200 calories for most people. 3 times a week and the calories will add up.
By the way, I think walking is an under-rated form of exercise.
ReplyI noticed that I've been gaining weight but not eating much just lost of energy not working out as much as I did back then. I know now that me not motivated as much really put a tow on myself esteem. Me not looking healthy and not feeling healthy has made me think I'm not good enough to push myself to the limit of looking my best. So now I am gonna prove to myself and everyone else that I am gonna succeed my goal to lose this weight. I am gonna eat right and exercise often now.
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Cheers, Geoff
Great Post! As far as weight loss and fitness are concerned, there are many obstacles and motivators. I think that you provided a well rounded list of what is needed for success.
ReplyThanks for the great advice. Surrounding yourself with the right people can help you attain your goals. Try to meet new people who have the same goals or who enjoy doing the same activities as you..it makes the process way easier.
ReplySome simple tips based on my personal experience:
Reply1. Keep a gap of at least 2-3 hours between your last meal and bedtime.
2. Keep your last meal light.
3. Brisk walk for about 30 minutes each day; your pulse rate should be up by about 60% - say to 110 or so - check with your doc please before you do this!
4. Drink more water each day.
5. Do not go on a crash diet - just reduce a little - you will be motivated with the results you see in a couple of weeks.
6. Keep your breakfast heavy and healthy. Stay away from fried stuff if you can
7. Lunch can be milder - but stick to green veggies mainly. Fish and poultry stuff is ok - but minimize on red meat.
Thanks for these tips.
Proper exercise has SO many great effects on your body and mind... keep up the great articles!
ReplyYour tip about surrounding ourselves with like minded people sounds very good. How often when we feel lazy to exercise, our friends can encourage us or even force us to do so. So it can really help in keeping up with our regular exercise schedule if we have someone to constantly force or even bully us to exercise!
ReplyGreat post! Finding the motivation to start working out is the hardest part. I especially like #7 because it doesn't have to be "all or none"...little steps toward getting healthy are just as important.
ReplyI like this list. I think the biggest obstacles for a lot of people are mental and this list highlights a few of the obstacles.
It really takes a little introspection to figure out what's holding you back, but if you can figure out what's holding you back then it's easier to come up with a plan to reach your goals.
ReplyOf course now they have brought out the Wii fit and have also added a snowboarding game to it. Exercise can be fun too.
ReplyNice fitness tips..I got a lot of explanations to give my clients when they fret about exercising....
ReplyThis is interesting. I will apply those tips.
-Alexis
ReplyChange your attitude, don't make it work - make it fun and play
ReplySo this is the first time I have ever participated in anykind of blog. It seems as though everyone is alread engaged in some sort of plan. I am not too over-weight but I am terribly unhealthy... Any suggestions as to where an how to get things rolling?? Any suggestions greatly appreciated.
ReplyThanks!
Love the ideas, these will definitely be put to good use! Thanks for sharing.
Rose.
ReplyI've been trying to get away from the whole 'all or nothing' thing. I find myself doing pushups inbetween commercials on TV or after reading a chapter in a book. It's not a lot, but forty pushups between every chapter can add up to something.
ReplySome very good info and like the person who weighs 450 helps me to stop feeling sorry for myself and get focused and get moving consistently. 450 I know that you will do it -- you are on your way. Thanks for your movitivation!
ReplyMy biggest issue is boredom. Sadly I don't have much to make exercises fun, I guess varying it would be the best option. This article gave me some motivation boost! Hopefully, I can slimmer down my 38 inches hips back to a nice 35½ or 36! :)
ReplyNumber 3 is a must for me. I have to mix it up with heavy resistance days, lighter days, high rep, low rep and different types of cardio. It's so nice the warmer weather to get outside for a change too. Sitting or walking/running on a machine makes for a very long workout! Don't be afraid to have fun and be silly too! Once in awhile with my bootcamp classes we'll spend the last 15 minutes playing an intense game of tag like a bunch of 6 year olds. We run our butts off and fall over laughing at the same time!
ReplyThese are all great ideas. I also have a gym at home and make sure I eat a clean diet, and no portions of carbs bigger then a cup. I work out 45 min off cardio 5 days a week and weight circuit 3 days. after cardio cleaning the house and making dinner etc I try and power nap for 30 min to 1 hr. I have 3 kids and I am an x-ray technologist. My kids not young so I am able to nap. I work a 16 hour shift and a few
Replyevenings just so I have few days off. I also
work in the surgical suite so I need to be on my game. sleep/excerise should be number 1.
This is a great post! All these are very true! Im 22 and was obese at one point and got an elliptical trainer in my home and have been using it 5 times a week since january and the results have been amazing! The best point to me is the way you feel after you exercise even if you exercise for just ten minutes is a great motivator. Focus on that and start eating half of what you would normally eat and you can lose weight fast and easy. Its all about mentality. Goodluck!
Replyso true..amazing article...never say I cant't do that.Most importantly, a true lover of workout and health freak knows the soothing feeling they have after finishing the workout...That can drive them to continue the routine always...
ReplyI was just searching around about this when I discovered your blog post. I'm simply visiting to say that I truly liked seeing this post, it is really well written. It is a very nice idea's you have to get others exercising.
ReplyGreat points have been illustrated here which will help to many people...once again thanks for the ideas...
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