You may want to try and incorporate some extra steps throughout the day doing what you are already doing. Purchase a pedometer (you can get them for $5-$10 at Walmart) and slowly work your way up to 10000/day. You can increase your number of steps by standing and going for a walk a little more often at work, park further away from the main entrance, take the stairs instead of the elevator, etc. This way you have already burned some extra calories throughout the day without making any extra time to exercise. Once you have worked your way up to 10000 steps/day, you can start working on portion control and incorporating some healthier foods choices to your meals and snacks.
Staying Motivated For Fitness & Exercise
Motivation is key to sticking with an exercise routine. Set goals, find a workout partner, change up your routine or learn a new sport. Your exercise plan doesn’t have to remain the same, so by adding variety and a support system you can reboot your desire for fitness.
1 AnswerDr. John Preston, PsyD , Psychology, answeredIt can help to exercise with other people. We often feel more responsibility to others than we do to ourselves, so one way to stick to a new exercise plan is to join other people in exercising. If you’re not much of a joiner, you can walk with a friend or your partner three times a week after work. Or if you enjoy being around new people, you can join a class at a local gym, yoga studio or community center. Search online, in the classified ads, and on community bulletin boards for activity groups that might be seeking new members.
Find out more about this book:Depression 101: A Practical Guide to Treatments, Self-Help Strategies, and Preventing Relapse
3 AnswersDr. Henry S. Lodge, MD , Internal Medicine, answeredWe are not tired at the end of the day because we get too much exercise. We are tired because we do not get enough exercise. We are mentally, emotionally and physically drained from being sedentary. Being exhausted by seven o’clock each night is not living; it is merely surviving large stretches of the only life we’re likely to have. Besides, study after study shows that we are more productive and happier -- on less sleep -- when we’re fit. If you put any value at all on your quality of life, the time you spend exercising becomes a bargain. The reality is that your life is so full in these years that you can’t afford not to exercise. The only real issue is that it’s tough to keep up the motivation to exercise when life is crowded with obligations and stress. So rely on structure more than motivation. Carve out the time to exercise, make it “protected time” and guard it fiercely against intrusion.
Find out more about this book:Younger Next Year for Women: Live Strong, Fit, and Sexy - Until You're 80 and Beyond
7 AnswersDr. Joshua C. Klapow, PhD , Psychology, answeredLet's face it: Many people who start an exercise program do it because they need to improve their health, rather than because they see it as fun. Once you develop the exercise habit, you will enjoy it, look forward to it, and even crave it. But exercise may not be so rewarding when you first start. This makes it critical that you give yourself treats as an incentive to keep going. Here are a few suggestions:
- Enjoy a low-calorie snack after your workouts.
- Treat yourself to new workout shoes, apparel, or equipment, once you have stuck with it for a few weeks.
- If you don't always have enough time to relax after your workout, treat yourself to some time in the sauna, steam room, or Jacuzzi after exercising. Or, at least try to arrange an uninterrupted shower or bath at home.
- Give yourself a "cheat night" on your exercise plan when you stick with your workout schedule for a whole week.
- Put gold stars on a monitoring chart after each workout. As we've said before, this sounds silly, but it works.
Find out more about this book:Living SMART: Five Essential Skills to Change Your Health Habits Forever
3 AnswersDebra Fulghum Bruce PhD , Healthcare, answeredMany times exercise classes or even walking the neighborhood with a special group of friends helps you to stay with your program as opposed to exercising alone. The social support of friends or classmates encouraging you as you get through the daily routine can help your compliance to the program, as well as make it more fun. Check with your local “Y” or fitness center for group exercise classes. Depending on the type of pain and your personal preference, you may find classes in low-impact aerobics, stretching, step aerobics, jazzercise, and more.
1 AnswerNational Academy of Sports Medicine answeredMany people start exercising when something tragic happens in their life, like being diagnosed with a major illness, death or dying. There are other reasons for people to start exercising such as concerns from family and friends but generally it takes a big, devastating or life-changing event.
5 AnswersMr. JC Pinzon , Fitness, answered
Group exercise has many advantages. The instructor plans the class and all you do is show up and follow the instructions. You won't spend any time trying to figure out what to do. One of the benefits is the fact that you can make friends that can give you motivation, support and camaraderie. It is important to have people around you doing the things that you need if you want to reach your goals. Exercising in groups also make the time pass by faster as well. Most gyms offer classes free or for a low fee saving you money. Attendance is also higher when you exercise in groups. Group exercise is a great way to work out when you need motivation, your time is limited and your budget is low.
Exercising with others is a great motivator and something that many individuals, especially those who are sedentary, should do! Having a friend or workout buddy will assist in completing your exercise. The best benefit, this individual will push you in many ways. Below are a list of benefits and the list can surely go on!
- Your workout partner will push you to exercise on a day when you may not have the motivation
- A partner will help you workout for 45 minutes as compared to 30
- You may try new forms of exercise such as group exercises classes, especially if you have someone to go with
- Instead of only completing 8 repetitions, you may be able to complete 10 with that extra push!
As you can see, exercising with others has benefit and the biggest benefit will be you staying active and living a healthy lifestyle!
2 AnswersDr. Charles J. Sophy, MD , Adolescent Medicine, answered
A good strategy to encourage your loved ones to exercise is to, first, study what form of exercise appeals to them, then inspire them by consistently setting the example, accompanying them to the exercise, and experiencing the benefits of exercise together.