Posts Tagged ‘exercise motivation’

5 Ways to Motivate Yourself to Exercise

exercise motivationWe know exercise can help us lose weight and will be better for our health in the long run, but we still can’t seem to get ourselves motivated to exercise for the recommended duration, frequency and intensity outlined by the Centers for Disease Control (CDC).

Current guidelines recommend about 2.5 hours per week of moderately intense aerobic exercise (such as a brisk walk or jumping jacks) and at least 2 days a week of muscle-strengthening activity. Check out fitness guidelines for health as outlined by the Centers for Disease Control and Prevention (CDC) and American Heart Association (AHA).

Here are 5 tips to help get yourself motivated to exercise:

  1. Break it down. The recommended 2.5 hours per week works out to about 30 minutes a day, 5 days a week. You can break that down further by doing three, 10-minute sessions each day. Remember to combine aerobic and muscle strengthening activities for optimal benefits.
  2. The power of one. The journey of 10,000 miles (or the loss of 30 pounds) begins with one step. Or pushup. Or lunge. If you’ve been inactive for a while or have old injuries, trying to pound out a 30-minute jog may be a setup for failure. Also, ask your physician about modified exercises to help ease into a new routine.
  3. Put it on your calendar. Set appointments with yourself and treat it as you would any other meeting or appointment.
  4. Phone a friend. Working out with your partner or friends will help make exercise more fun! Unfortunately, most of us are more willing to let ourselves down than others, so having a support system in the form of an exercise buddy will force you to keep yourself more accountable.
  5. Less trips to the doctor. According to the AHA, heart disease and stroke are the nation’s # 1 and # 5 killers, and exercising for the recommended amounts of time can improve your overall cardiovascular health and reduce your risk of a myriad of health issues. Trade in the time you’d spend at the doctor’s office for a few minutes of exercise!

Related Resources

References

American Heart Association Recommendations for Physical Activity in Adults
Centers for Disease Control and Prevention Physical Activity Guidelines