13 easy tricks to stay motivated to exercise
I usually write and blog about Time Management. More and more I realize that my effectiveness is linked 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. The following are 13 inspirational exercise tips I use:
1 – Exercise with a friend. For me this serves 4 purposes. I seem to lack time to keep up with friends, this helps. Break the boredom. It 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 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 the number of reps, etc. My goal is 2 -2.5K, 3-5K, and a 10K per week and 3 upper body, so it gives me 1 day off per week (my walks are just a bonus). I make it a game. Games are fun.
3 – I’m definitely a big believer in cross training or doing different things. EG – I take Karate. Each lesson is a 2.5K equivalent. I run, exercise, cycle, stair mill, squash, etc. Mixing it also eliminates boredom and is healthier. gives muscles time to heal.
4 – Sometimes I listen to a CD or MP3 to break boredom (although it may be bad to think of it as boredom). I often listen to audiobooks and I guess watching TV can work for some too.
5 – Make a bet with someone. This was my son’s idea who uses it successfully.
6 – It’s all about momentum. Once it starts, it will continue. It takes 21 days to make a habit. At the same time, it is one day at a time; don’t punish yourself if you miss a few days.
7 – I like to work for goals. I run about 5, 10 and 15 km and the occasional half marathon a year. Last year I spent a little bit and ran 3 marathons. I make it a game to improve my times. Working towards a 5K or 10K race in the future can be a great motivator. Your first goal is to finish standing up.
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 – Think of personal trainer. I have done this several times. At the very least, the gym you join will help show you the equipment and set a schedule for yourself. Having that date and paying good money for it can get you out. Coaches also tend to try harder than you do.
10 – People think I have great discipline. I don’t, I use tricks. I put my clothes in the car the night before, so it’s the path of least resistance to put on a tracksuit and go out and drive to the Y. Once I’m there, I exercise. It’s all about the little habits of success.
11 – I constantly read, I talk to people, I stay encouraged. It always helps me get back on track.
12 – Do the smallest things. Park 4 spaces further from the door. Walk around while talking on the phone. Go up the stairs 2-3 floors (in hotels I request a room on the third floor and I always go up the stairs, in a 3-day stay, that can be 27 floors higher), etc. My office in Toronto is on the seventh floor. Why waste electricity in an elevator? To walk.
13 – I have a set of hand weights in the bedroom that I use to do a few reps every now and then before going to bed. I carry work bands (something like big rubber bands or tubes, available at any sports store) to wear when I travel.
This is your most important goal. Health trumps money any day. (I mean, without health, who cares what you’re worth)
I often say that exercising doesn’t take more 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)