13 easy tricks to stay motivated to exercise
I usually write and blog about time management. I am realizing more and more that my efficiency is tied to my energy level (I must be getting older), so now I am thinking more about health and energy issues.
Being healthy and strong gives you the energy to get things done. Here are 13 workout inspiration tips that I use:
1 – Exercise with a friend. For me this serves 4 purposes. I seem to lack time to keep up with my friends; this helps. Break the boredom. You can push me. And above all I will be there if I commit myself, since I do not want to disappoint anyone.
2 – I keep an online record and set goals for myself. For me, I divide my workouts into 2.5K or 5K or 10K equivalents (roughly 12, 24, and 45 minute segments). I also keep track of my weights and number of reps etc. My goal is 2 -2.5K, 3 -5K and one 10K per week and 3 upper body which gives me 1 day off per week (my walks are just a bonus). I make a game of it. Games are fun.
3 – I’m definitely a big believer in cross training or doing different things. EG – I take Karate. Each lesson is an equivalent to 2.5K. I run, exercise, cycle, stair mill, squash, etc. Mixing it up also eliminates boredom and is healthier. it gives the muscles time to heal.
4 – Sometimes I listen to a CD or MP3 to get rid of boredom (although it may be bad to think that it is boredom). I often listen to audio books and I guess watching TV might work for some too.
5 – Make a bet with someone. This was my son’s idea who uses it with success.
6 – It’s all about momentum. Once you start, you will keep going. It takes 21 days to make a habit. At the same time, it’s one day at a time: don’t beat yourself up if you miss a few days.
7 – I like to work for objectives. I run a few 5K, 10K, 15K races and the odd half marathon a year. Last year I overdid it a bit and ran 3 marathons. I make it a game to improve my times. Preparing for a 5K or 10K race in the future can be a great motivation. Your first goal is to finish on your feet.
8- Develop some 4-minute exercise routines. I find that I don’t sweat enough to have to shower after a 4 minute workout. I find that they wake me up and make me more alert. It’s the little things that add up.
9 – Consider a personal trainer. I’ve done this a couple of times. At the very least, the gym you join will help show you the equipment and set up a program for you. Having that date and paying good money for it can get you out. Coaches also tend to push themselves harder than yourself.
10 – People think that I have great discipline. Not me, I use tricks. I put my clothes in the car the night before, so it’s the path of least resistance to just throw on a sweat suit and get out and drive to the Y. Once I’m there, I work out. It is about unsuccessful clothing.
11 – I read continuously, I talk to people, I stay encouraged. It always helps get me back on track.
12 – Do the smallest things. Park 4 spaces further from the gate. Pacing back and forth while talking on the phone. Take the stairs 2-3 floors (in hotels I request a room on the 3rd floor and always take the stairs, in a 3 day stay it can be 27 floors higher) etc. My office in Toronto is on the seventh floor. Why waste electricity for an elevator ride?
13 – I have a set of hand weights in the bedroom that I use to do a few repetitions from time to time before bed. I carry exercise bands (kind of like large elastic bands or tubes, available at any sports store) to use when I travel.
This is your most important goal. Health trumps money any day. (IE – without health, who cares what you’re worth)
I often say that exercising does not require extra time. If I exercise for 30 minutes, I am 15 minutes more productive and can easily sleep 15 minutes less. Just do it (and please don’t sue me Nike)