Have you ever started an exercise program and then end? If your answered is yes, you are not alone. Many start training programs, but they can quit when they get strangled, they do not like it or the result is too slow. Here are seven tips to help you stay motivated.
1. Set goals
Start with simple goals and then move on to longer goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.
For example, if you have not exercised for a while, a short-term goal may be to go 10 minutes a day five days a week. An intermediate goal may be to go 30 minutes five days a week. A long-term goal can be to complete a 6K walk.
For most healthy adults, the Ministry of Health recommends at least 150 minutes of moderate aerobic activity or 75 minutes of powerful aerobic activity per week, or a combination of moderate and powerful activity. Intend to include weight training exercises of all major muscle groups in your exercise routine at least twice a week.
2. Make it fun
Find sports or activities that you like, then vary the routine to keep your toes. If you do not like your workouts, try something else. Join a volleyball or softball league. Take a ballroom dance class. Check out a health club or martial arts center. Discover your hidden athletic talent.
Keep in mind that training does not have to be boring, and you're more likely to stay in an exercise program if you have fun.
3. Make physical activity a part of your daily routine
If it's hard to find time for exercise, do not fall back on excuses. Plan your workout as you would any other important activity.
You can also slide in physical activity all day. Take the stairs instead of the elevator. Walk upside down as you watch the kids play sports. Take a walk during a break at work. Pedal a stationary bike or do weight training exercises while you watch TV at night.
Research has shown that sitting for long periods may adversely affect your health, even if you get the recommended number of weekly activities. If you sit for hours a day at work, aim to take regular breaks during the day, such as going to the water fountain for a drink of water or undergoing telephone conversations.
4. Put it on paper
Hope to lose weight? Increase your energy? Sleep better? Manage a chronic condition? Write down your goals. Seeing the benefits of regular workouts and writing your goals on paper can help keep you motivated.
You can also find what helps keep a training diary. Record what you did during each workout, how long you exercised and how you felt afterwards. Recording your efforts and tracking your progress can help you work towards your goals and remind you that you are making progress.
5. Join forces with friends, neighbors or others
You're not alone here. Invite friends or co-workers to join you as you work out. Exercise with your partner or other loved ones. Play soccer with your children. Organize a group of neighbors to take a training session at a local health club.
6. Reward yourself
After each exercise, take a few minutes to enjoy the good feelings that the motion gives you. This kind of internal reward can help you make a long-term commitment to regular exercise.
External rewards can also help. When you reach a longer target mode, appreciate a new pair of running shoes or new songs to enjoy while exercising.
7. Be flexible
If you're too busy to work out or just do not know it, take a day or two off. Be careful of yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you have restored your enthusiasm, move you! Set your goals, make fun and pat yourself on the backside from time to time. Remember, physical activity is for life. Review these tips when you feel your motivation slides.
No comments:
Post a Comment