You know you need to work out, but you're having trouble getting up the enthusiasm. Here's some tips to help out.
Step 1
Have fun. If you hate running, don't go to the track for exercise. Find something you like. The list of different kinds of exercises are nearly endless. The only really important thing is to get your body moving and your heart rate up.
Step 2
Be A Kid Again! Not sure what would be fun? Think about what you enjoyed as a young child. For instance, if you loved Little League, find a softball league in your area. If you spent hours in the pool, maybe you'd enjoy water aerobics, water polo, or join a Master's swimming league.
Step 3
Live the Dream Do you have things you always wanted to try, or accomplish, but never got around to it? Make a list of things you would like to do: Ice-skate backwards, win a fencing match, study karate, ballroom dance, and so on. Even if you are not physically ready to do it, consider it. You might not be ready to run the Boston Marathon, but you can start walking, and have that can ultimately be a goal.
Step 4
Don't be afraid to look stupid. Imagine you have two friends: one who always says: "You're doing it wrong. You look like an idiot," and one who says "Keep it up, you're awesome, you're doing fine!" Which one really wants you to succeed? Listen to the positive voices, not the negative ones.
Step 5
Change it up. Even if you have a routine you enjoy, mix it up from time to time. Try entirely different exercises. You can check out a tape at the library and try yoga or kick boxing for an afternoon. This will not only keep you interested, it will break your muscles out of their routine and help produce better results.
Step 6
Make an appointment. For many people, going to a class or seeing a trainer at a certain time is helpful. Even if you exercise alone, make an appointment with yourself. Write on your calendar "8:00 run in park for thirty minutes"
Step 7
Get a buddy. Exercising with a friend introduces a positive kind of peer pressure. You will be more likely to go to the gym if you know someone is waiting there for you. Certain studies have shown that being watched by someone improves your performance. Talking and laughing while exercising will also keep you from being bored. If you really don't want to exercise with anyone, you can have an indirect support group, simply by talking with your friends about your fitness goals, or by joining a group (such as TOPS or Weight Watchers) either in real life, or on the Internet.
Step 8
Pay Up Front. Don't go overboard, but if you can pay for an exercise class one at a time or in a block, pay for the entire block. Buy a nice ski helmet. Knowing that you will be wasting money if you don't show up or use the equipment may motivate you.
Step 9
Get appropriate clothing. If you don't have the appropriate clothes for the excercise, it can be irritating, uncomfortable, frustrating, or even unsafe. If you exercise outside after dusk, be sure you have reflective clothing to prevent traffic accidents. Also be sure the clothing looks nice; if you don't like the way your clothing looks, you may feel uncomfortable, and less likely to exercise.
Step 10
Pack Ahead of Time: An iPod, athletic shoes, a towel... whatever. Walking around the house trying to find stuff is a good time to lose your resolve. Put everything together in your gym bag. When you finish working out, take out things that need to be laundered and replace them immediately.
Step 11
Have Patience. Real change takes about 6-8 weeks to be seen and become an actual habit. After this amount of time, the routine often becomes easier.
Step 12
Use Visual Cues. It may help you to have a visual reminder of what you are trying to achieve. If you are trying to get back to the size you were when you got married, put a picture of yourself on your honeymoon in your wallet. If you are trying to be healthier for your grandkids, put a picture of them in your gym bag.
Step 13
Have a Goal. What do you want to achieve? Make it specific, make it meaningful, make it obtainable. Be sure to have short-term benchmarks along the way. It's OK to change your goals if the original plan doesn't work, but have a goal. Regularly evaluate how you are doing on your goals.
Step 14
Join a Team. This combines several of the above principles. If you can find a sport you enjoy, you may find working out very easy.
Step 15
Bring Your Dog Dogs need exercise, socialization, and fun by exercising as much as you do. Make regular time for walking your furry friend, and you will both benefit. In time, your dog might start begging for walks--something a treadmill will never do! (Do not buy a dog specifically to use as an "exercise machine", however, as ownership is a great responsibility.)
Step 16
Reward Yourself. Have a healthy reward when you reach a goal. Buy yourself that cute pair of bike shorts. Go for a weekend hiking trip, ski holiday or Hawaiian SCUBA diving trip. Soak in the sauna for your "workout" that day. Buy a new yoga video. Whatever works for you to celebrate in line with your healthy lifestyle!
Step 17
Bring Music. Listen to music that will get you pumped and want keep on working out. It can also distract you and help you zone out if you're doing an exercise you don't like as much as some others.
Step 18
Give Yourself 10 Minutes on a Bad Day. Sluggish day? Want to give up? Make a bargain with yourself: Do your workout for 10 minutes and see if you perk up and get into it, or whether you should take it easy for the day. Sometimes fatigue dissipates as you warm up, but sometimes you really should take a break. But giving yourself 10 minutes will help prevent you from giving up too soon.
Tips
- Getting started is definitely the hardest part. Healthy Monday is a non-profit national public health campaign that encourages people to use Monday as the day for all things healthy. So use Monday to start exercising and in doing so, you'll have 52 chances to get motivated to make a change in your life.
- If you like, listen to music while you work out. It can help the time go faster, be motivating, and help you keep a rhythm to your workout.
- Before and after a vigorous workout, stretch and do a warm-up or warm-down. Warm up briefly first; remember, never rigorously stretch cold muscles.
- Get in shape not only for yourself, but for people around you.
- Keep trying new things. Any exercise can get dull if done repeatedly.
- You can be fit without laborious workouts like running, rowing, and lifting heavy weights. Try walking, yoga, badminton, Pilates, square dancing, and other low to medium intensity activities.
- Telling your friends that you workout can help to motivate you since now your friends have an expectation that you workout regularly.
Warnings
- A little economic pressure can be a good thing, but don't go overboard! It is rarely a good idea to spend a ton of money on exercise equipment and clothes all at once. You could always find out you don't like SCUBA diving after all.
- Avoid trying to reach past goals, such as fitting into your high school jean size or running as fast as your college 500 meter record. Set today's goal based on the here and now.
- Don't compare yourself to others. Everybody is different, so don't compare yourself to your favorite celebrity or sports star.
