Fitness TIPS for staying MOTIVATED: 1. Set goals Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. Its easy to get frustrated and give up if your goals are too ambitious. For example, if you havent exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk. 2. Make it fun Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If youre not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesnt have to be drudgery — and youre more likely to stick with a fitness program if youre having fun. 3. Make physical activity part of your daily routine If its hard to find time for exercise, dont fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night. 4. Put it on paper Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated. You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that youre making progress. 5. Join forces with friends, neighbors or others Youre not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club. 6. Reward yourself After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise. 7. Be flexible If youre too busy to work out or simply dont feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. Now that youve regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping. -COURTESY of MAYO CLINIC
Posted on: Thu, 24 Oct 2013 05:06:21 +0000
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