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If sticking to an exercise routine was easy, everyone would be doing it. The beginning of the journey may be easier. With motivation at an all-time high, it can feel like there鈥檚 no goal you can鈥檛 reach. However, a lot of people tend to fall off the path when they don鈥檛 see results fast enough or can鈥檛 reach their health goals.
Ogechi Anyaoku, MD, an internal medicine physician with Adventist HealthCare Adventist Medical Group, says that staying motivated isn鈥檛 always easy. 鈥淭here is no one-size-fits all approach to getting enough exercise and staying motivated while doing it,鈥� says Dr. Anyaoku. 鈥淔ind something that you enjoy doing, set achievable goals and make sure you鈥檙e getting the exercise your body needs. On average, most people should be getting 150 minutes of moderate intensity or 75 minutes of high intensity or a mixture of both types of intensity each week. It is best to exercise on most days of the week but try to get at least three days in per week. It鈥檚 important to stay active to reduce your risk of developing cardiovascular disease and to prevent or manage health problems such as stroke, high blood pressure, type two diabetes, weight gain and anxiety, among others.鈥�
If you鈥檙e having trouble finding motivation, here are five ways to stay committed while on your path to getting more exercise.
Set Small, Achievable Goals
Setting goals is essential to tracking your progress and staying motivated along the way.
鈥淥ne of the biggest misconceptions is that you have to do it all at once,鈥� says Dr. Anyaoku. 鈥淚nstead, break it down into smaller goals that are achievable in a shorter period. Doing this will allow you to experience little victories along the way and confirm that you are accomplishing your goals.鈥�
When planning your goals, Dr. Anyaoku suggests the following tips to help you get started.
- Make it achievable. Your goal should be within reach and you should feel confident that you can achieve it.
- Focus on one goal at a time. Tackling too many goals at once can become overwhelming.
- Make it your own. A goal should be something that you鈥檙e excited about.
- Make it measurable and time-bound. This will help you track your progress and having a deadline will motivate you.
Bounce Back if You Get Off Track
As you navigate through your exercise journey, you may reach a point where you lose motivation or temporarily fall off the exercise bandwagon. Sometimes it may last a few days, while at other times it may last a few weeks. It happens to the best of us and it鈥檚 not always easy to get back into the groove.
鈥淚f this happens to you, don鈥檛 get down on yourself,鈥� says Dr. Anyaoku. 鈥淲hat鈥檚 important is that you get back into it as soon as you can. Be sure to start back up slowly so you do not get discouraged. Plan some time to exercise for the week and hold yourself accountable. Sometimes, looking back at the progress you made can also help you get back to it.鈥�
It鈥檚 also important to allow yourself to modify your goals as needed. There鈥檚 nothing wrong with pushing the end goal out a bit if you鈥檝e stopped and restarted.
Track Your Progress
You don鈥檛 always need a scale to tell you how you鈥檙e doing. Whether your goal is weight loss, having enough energy to keep up with your kids, manage a condition or master a new activity, it鈥檚 easy to track your achievements in a way that doesn鈥檛 involve obsessing over a number.
Dr. Anyaoku shares her tips and tricks for assessing your off-the-scale victories, including:
- Track a healthy habit. Keep a record of the healthy things you鈥檙e doing and track the consistency of it.
- Take an everyday activity test. Check in on activities you do every day like playing with your kids or walking up a flight of stairs and compare how you feel today versus a month ago.
- Do a benchmark test. Do a challenge and write down your results. Return to that challenge in a month to understand the progress you鈥檝e made.
- Assess your sleep. When you鈥檙e exercising regularly and putting better foods into your body, you鈥檙e more likely to get a good night鈥檚 sleep.
- Measure your body鈥檚 numbers. If you have high blood pressure, exercise can help lower your numbers to a healthy level. Keep track of this to show your progress.
Make Exercising Fun
Exercising can be boring and repetitive, but it doesn鈥檛 have to be. If you鈥檝e been doing the same exercises for a while, add variety by incorporating an activity you don鈥檛 normally include in your routine. Join a local volleyball or softball league, look online for exercise class videos, or take your dog on a hike. You鈥檙e more likely to stick with a routine if you鈥檙e having fun doing it.
If you鈥檙e looking for additional ways to spice up your routine, try these helpful tips:
- Join a class. Try a new exercise that you haven鈥檛 done before, such as aqua aerobics or kickboxing.
- Take the scenic route. If you have access to it, try taking a walk in nature instead of your neighborhood.
- Create a playlist. Exercise to your favorite tunes.
- Dress for success. You don鈥檛 have to spend a ton on exercise gear, but you should be wearing clothing that makes you feel comfortable and confident.
Find an Exercise Buddy
Not only will exercising with a friend or family member help motivate you to get out and get moving, but you鈥檙e also more likely to follow through if you know someone is waiting for you. Having someone to exercise with helps encourage and motivate you to achieve your goals.
鈥淔inding someone supportive of your health goals will make a huge difference in your journey,鈥� says Dr. Anyaoku. 鈥淚t gives you someone to encourage you when you need it, share your progress with, hold you accountable and make it fun along the way. They can also introduce you to new exercises that will challenge you and keep things interesting.鈥�
If you don鈥檛 have an exercise buddy in mind, consider joining a group exercise such as water aerobics, Zumba, pilates or cycling, among many others. These groups will give you the same level of encouragement, along with introducing you to people with common interests along the way.
Remember, getting on the path to better exercise is a marathon, not a sprint. It鈥檚 normal to lack motivation sometimes and when you feel like you鈥檙e in an exercise rut, these simple tricks are sure to get you back on track.
If you have chronic health problems such as heart disease, asthma, diabetes or arthritis, be sure to check with your doctor before starting a new exercise program.
To get started on your path to better health, visit .
