Motivational Strategies to Keep You Moving

  

The benefits of physical exercise are well-known:  improved weight management; increased energy; mental clarity; and decreased risk for and/or better management of medical conditions such as diabetes, hypertension, and cardiovascular disease.  Physical exercise has also been shown to improve mood, even helping you to manage depression and anxiety.  While there are many benefits to exercising regularly, starting an exercise program or keeping up with one can be challenging.  Here are some things to consider when beginning an exercise program or if you’ve struggled to continue with a workout routine.  One important point:  Always consult your physician/health care provider prior to starting any type of exercise program.

1. Keep it simple.  Your workout or exercise routine doesn’t have to be complicated or expensive (e.g., expensive equipment, gym membership) to be effective.  Taking a brisk walk, for example, will give you significant health benefits.  In fact, studies have shown that individuals who had “easy access” to exercise (e.g., exercising at home using simple equipment such as resistance bands) were more likely to stick with their program compared to those who needed to get to the gym.  While there is nothing wrong with going to the gym, the point is you don’t need to get to the gym in order to exercise.

2. Take it slow.  My motto is “slow and steady wins the race.”  Now I don’t necessarily mean the actual pace of your exercise routine.  What I’m referring to is not “jumping in too fast” to exercising, especially if you haven’t been doing so previously.  In other words, don’t do a vigorous workout the first day you decide to exercise.  I’ve seen too many people go “all out” their first day, only to be laid out in bed for the next few days (or even weeks) too sore to exercise!  Take it easy, get your body used to moving for the first week or two, and then begin challenging yourself.

3. Plan for consistency.  One of the best ways to maintain your exercise program is to schedule it in your day.  It doesn’t matter when during the day; that would depend on your energy level, schedule, and preference.  The main point is to make an “appointment” to exercise and keep it.  It’s also easier if you can keep the appointment around the same time (e.g., exercising in the morning).  By doing this, you’ll train yourself to be in a routine.

4. Set meaningful goals.  Ask yourself WHY you are exercising.  Yes, we all want to look good, but are there other benefits that may be more meaningful to you?  You’ll stick with your program if it has significance for you.  For example, I exercise for the health benefits, such as feeling good, not to mention lower blood pressure and cholesterol levels.  I also want to be there for my family, including being able to play with my young children.  Your goals should be about you rather than “I’m doing this because my partner, spouse, or someone else says I should.”

5. Get support.  It’s easier to sustain your motivation when you are in a supportive environment.  Find a friend, an “exercise buddy,” or join a support group that will cheer you on and encourage you when things get a bit tough.  There are websites or social networking sites that allow you to get support virtually.  You may also consider organizing a group of friends or co-workers to take walks with you.
6. Establish accountability.  This is related to getting support.  Inform others of your goals.  This establishes accountability because now we have others to “report to.”  We usually don’t want to let them down or feel embarrassed when we give up, so we’re more motivated to stick with our program.

7. Change your routine from time to time.  If you’re doing the same activities or exercises over and over again, you will be more apt to get bored and give up.  Research has also shown that your body adapts to exercise at a certain point, usually after a few weeks of doing it consistently, and you may no longer see/feel the benefits.  In addition, your body is more susceptible to injury if you are doing the same exercises without any changes.  The changes don’t have to be significant.  It could be changing the pace (walking instead of sprinting), frequency (twice a week rather than three times), or exertion level (lighter weights in place of heavy lifting).  You may even consider trying a new sport or activity to give you a change of pace.

8. Give yourself rewards.  How are you going to sustain your motivation?  All work and no rewards will certainly get you to give up.  Reward yourself for your accomplishments, no matter how small.  Set up “smaller” goals on the way to achieving the “bigger” ones.  For example, if your goal is to lose 20 pounds, set a reward system for every five pounds you lose.  Or, you can reward yourself weekly for exercising a certain number of days during the week (e.g., “I’ll give myself a reward for exercising at least three times a week.”).  Remember, the point is to sustain your motivation, so rewarding yourself at shorter intervals is more effective than waiting weeks (if not months) for that big accomplishment.

9. Identify possible obstacles and plan for them.  If you have started and stopped following an exercise program in the past, you probably are aware of the situations and events that can (or have) derail your efforts.  In the past, I’ve stopped exercising when I’m working overtime, too tired, too stressed (even though exercise helps with this), going on vacation, the holidays, or being ill.  Then once I stop, I lose the “momentum” and it’s harder to start again.  While I don’t advise exercising while ill or injured, I do recommend identifying situations that have or can potentially interfere with your efforts and planning on how you will handle them.  For example, when I’m crunched for time, rather than do my usual 30-45 minute routine, I’ll do a workout that takes no more than 20 minutes to complete.  Now, this is something that I’ve planned ahead of time as my “crunched-for-time” routine.  I also have a “relaxing” routine which consists of simple stretching or yoga if I’m tired or a bit stressed.  I figure, every bit of movement counts.

With these supports in place, you’ll have better success with keeping up with your exercise program.  Remember to consult your physician or health care provider before you start an exercise program.

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