Low energy. Busy schedules. Oversized expectations. Here are some common excuses (barriers?) You already know that regular exercise has several health benefits. It can lower blood pressure, improve sleep, reduce the risk of cardiovascular disease, boost brain function, and maintain metabolic health. Regular exercise has many health benefits. It can improve your sleep, lower blood pressure, and reduce the risk of heart disease. These expert- and scientific-backed tips will help you get motivated next time.
Buy yourself a new outfit.
A new sports bra, top, or pair of leggings can motivate people. You’ll want to show off your new outfit. The “enclothed cognitive” phenomenon describes how specific clothing can influence our mentality and physical experience. Wearing a workout outfit, you like will help you to get into exercise mode and feel confident.
Fitting for new shoes is easy.
If the tip above has yet to inspire you to shop, your five-year-old shoes may not only be worn out but their arch support and shock absorption could put you at risk of injury. If you’re avoiding working out because it hurts or is uncomfortable, new sneakers may help. What’s the answer? Heather Milton is a senior exercise physiologist with NYU Langone’s Sports Performance Center. She recommends getting fitted by a professional to find the best shoe for you, your feet, and your lifestyle. She says that today’s running shoe weighs less than 10 ounces. You can easily carry them in your bag.
Keep it interesting.
If your usual elliptical routine bores you senseless–why keep doing it? Take a scenic ride on a bike with a friend, or try a kickboxing group class. Motivation can be stifled by boredom or plateauing results. Milton recommends experimenting with things outside your comfort zone to keep your fitness commitment high (and variety is good for the brain and body). She says, “Try doing something that you find ridiculous.” You can play that old jazzercise DVD: “Having fun is important!” Richard Simmons’ workouts will make you laugh. Not to mention that laughing is good for the abs.
Be ultra-prepared.
It’s true; you’ve heard this before. But it’s also because it’s effective: Setting yourself up for success by preparing for a healthy workweek is a great way to start the week. Preparing your meals over the weekend is essential, but it is only half of the solution. Sean Wells, DPT and PT of Wells Physical Therapy, Naples, Fla., recommends packing three or four gym clothes on Sunday and a snack (protein bar, almonds) for the entire week. You’re working out at home. Your gear should be in plain view and easily accessible. You can place it on the floor or even a chair. Using a planner for your fitness goals is both motivational and organizational.
A little bit more pressure.
You just finished a 20-minute high-intensity run? Wells says, “Congratulations! Now keep going.” We can be motivated to begin a workout but not to challenge ourselves. This is when the real benefits are realized. Add three to five minutes when you feel you are finished or have reached your set time. It’s done (you can do this!). He says to spend a few extra minutes on the treadmill or walk for five more. You’ve come this far. A few minutes more are challenging but achievable. This adds to personal records and bests that you can be proud of. Each little push will bring you closer to your fitness goals.
Activewear is not just for the gym.
Yoga pants are not a new thing. You can wear them to brunch or anywhere else. Athleisure is no longer just trendy; it’s also commonplace. Gym gear is now more acceptable to wear outside of the studio. Milton suggests that you take advantage of this. She means wearing a sports bra underneath your sweater or yoga pants instead of leggings. You can squeeze in a quick spin class or home workout video with some spare time. She adds that it takes only 15 to 20 minutes to boost your energy to make it through the rest of the day.
Own it.
Many enjoy being told what to perform during a fitness class or video. That’s fantastic. If this format does not appeal to you, why force yourself into an exercise routine you dislike or have done so often you have lost interest in? According to research, taking control over the format and progression can be a huge difference. A study published in Psychology of Sport and Exercise in 2014 found that participants who were given the option to select the order of their exercise routines increased the number of repetitions and engaged more with the workout.
Do not worry about your hips. Instead, focus on health and happiness.
Intrinsic Motivation is when you exercise because you enjoy it, both physically and mentally. You do it because you want to. In contrast, extrinsic motivators exercise to look good for a wedding or reunion. Focusing on profound benefits such as feeling more assertive, increasing endorphins, and getting your heart pumped, rather than external expectations or goals, you’re more likely maintain a positive self-image and feel satisfied with fitness achievements. Slowly but surely, “I need to work out” will turn into “I want a workout.”
Make everyday activities into mini workouts.
It is essential to connect your everyday activities with traditional exercises. Think about every time you bend down to pick up something you dropped (a squatting motion) or lift a heavy box onto a shelf at a height (a pressing movement). Proper form in the gym and outside can make regular exercises easier on your body. Milton says, “I scrub my kitchen floor with a dish sponge. It sounds old-fashioned. It may take longer, but elbow grease will improve upper and core body strength.
Only think of positive memories.
Remember the time you finally broke your mile record? Focus on the feeling. Then there was the time you felt awful at the gym. Your back hurt; you were huffing after just three minutes. Let it go. Let it go.
