You know the routine. You’ve been busy all day either attending school, working or taking care of the kids. The last thing on your mind is going through a workout. All you want to do is relax and unwind. If you’re overweight the effects of a busy day can wear you down even more than your thinner counterparts.
So how do you make exercise a daily priority?
I have tried to make it a part of my daily routine as so many experts have recommended. For the most part it does help, but I’ve found that it just became one of my many tasks that I didn’t want to do. Currently I workout 4 days a week 30-60 minutes per session. I have been able to stick to it because I have made exercise a part of my unwinding and relaxing time. Now I look at it as time just for me to do what I want to do and not what I have to do.
The secret is to make it fun and competitive.
Find a physical activity that you enjoy doing like walking, running, biking or even lifting weights and set a realistic goal for that session. It could be anything from the amount of calories you burn to how fast you can complete a set distance.
For example my exercise of choice is running. I have 2 routes a 5 kilometer one and a 10 kilometer one. On each run I set a goal time to beat. (23 or 50 minutes). It’s an awesome feeling to beat or even reach that goal. It keeps me motivated and I look forward to beating that new time on my next workout session.
Cutting out the excuses
There are so many excuses that can trip you up. “I’m too tired, the gym is too far away, my favorite TV show is on or it’s raining outside” are some of my favorites. All of these can stop your momentum, but can be easily overcome. Here are some simple ways to counter those excuses:
1.) Change into your workout clothes right after dinner.
2.) Set a time to meet with a workout buddy. You’re less likely to skip it if you have someone else waiting on you.
3.) Use your Tivo, PVR or VCR and record your favorite TV shows and watch them on your rest days.
4.) Who says you need a gym to workout. Put on a workout video, run the stairs or do some body weight exercises.
5.) Work out in the morning as a great start to your day.
My favorite excuse is I’m too tired to workout. There is no better cure for low energy than a good 20-30 minute walk/jog. Motion creates energy and increases the oxygen flow to your brain, essentially waking it up.
Regular exercise can improve your overall health, add years to your life, improve your self-confidence and make you look and feel better. So good luck and get moving.
You can make it a daily habit around the house too. For example, sometimes I stand when watching one of my favorite programs on T.V. rather than sitting as it engages more muscles. Or do push ups or crunches at every commercial.
You’re right. Exercise should be fun not torturing your body. Find something fun to do and challenge yourself with your friends. As for me, I usually go for wall climbing.
If you get up early, you are likely to feel like doing some excercises. Its healthy too.
I think standing during a tv show is great advice. You could even do some high-knee walking on the spot to work your cardiovascular system. And then during commercials go over to the stairs and do some step-ups and avoid the marketing that tells us we need more processed foods.
Thanks for this post. I struggle with motivation on a daily basis. Glad to see I’m not alone.
Kira
I think it’s all a mental game. I use a little trick when I find it difficult to get myself to the gym: I get all my stuff ready, put it in the car, get in the car and start driving. As soon as I’m at the gym my mentality changes and I’m ready to work out.
It’s all about getting starting. Momentum will take you through the rest.
Thanks for the post!
Your comments are well said. Regular exercise is extremely important to your health. The secret is to find an exercise thay you like to do on a regular basis.
If your having troubles with motivation or having fun with your workout Hire a personal trainer they will keep you having fun, fresh, and motivated during your workouts. When I train clients it is my Role to educate them and at the same time make it fun.
I look at exercise as something that needs to be done each week. I think of it as a job, you need to go to work each days to pay the bills and you need to exercise to keep your body fit and healthy.
It not the exercise part that is problem for me though, I love working out especially with weights. Its the dieting that I find the hardest part, because I absolutely love eating delicious tasting junk food.
.-= Keith @ My Body Fat´s last blog ..My Second Weekly Weigh In Of 2010 =-.
I have that same problem. Food is my weakness and the worst foods are always the most convenient.
I don’t necessarily think of working out as a job (mostly because I don’t really like my job) but more as time for me to escape all the responsibilities of everyday life. It’s time where I can just concentrate on me and taking care of my health (for a change). Thanks for the comment.
I exercise almost every day. For me the key is workout first thing in the morning, and also to make it fast, painful, and over quickly. I do (2) Sets of Tabata, which is high intensity for 4 minutes. So 8 minutes later, huffing and puffing like mad, but done for the day!
.-= James´s last blog ..Dec 7- Visit Waterfall Villas For A Great Raw Food Retreat! =-.
Wow James 8 minutes is a really quick workout, but if it’s effective I guess the time spent doesn’t really matter? What is Tabata by the way?