By Jessica Heller, D.C., C.S.C.S.
Special to NurseZone
"I can’t find the time. It costs too much."
"I don’t know what to do."
"I’m just too tired."
According to a recent study done by the federal Department of Health and Human Services, about one in four American adults engage in little or no regular physical activity. There are a multitude of different excuses not to exercise. So, how do you find the motivation to do what you know is good for you?
Here are some tips to help you get off the couch and on your way to fitness:
Finding Time
You find the time to get other things done that help you look and feel your best: getting a haircut; getting your nails done; doing your makeup. You also seem to find time for more “scheduled” events, such as meetings, appointments and your children’s activities. So, the answer to the “I don’t have time” excuse is to put exercise into your schedule just like anything else. Write it on the calendar, enter it into the PDA or Outlook, whatever it takes to make exercise a “to do” and not an optional activity. It will also remind everyone else who sees your planner that you are supposed to be working out.
Also, keep exercise convenient. You won’t go to the gym if you join one that is clear across town. Pick a health club near your workplace so you can use it either before or after work or during your lunch hour, or invest in some exercise equipment for use at home.
You can also get in some exercise at work. Use the stairs whenever possible, use your breaks to take quick walks and keep a pair of dumbbells at your desk for some quick resistance training sets.
Finding Energy
It’s a catch-22: you have no energy to exercise, but regular exercise gives you more energy. The only way over this hump is to make exercise a habit, like flossing your teeth regularly. It’s not an option to do it or not do it, it’s just part of your daily routine. Put up post-it notes in places you will always look (such as the bathroom mirror) with sayings that will remind and motivate you to exercise.
Another option is to work out in front of the television. Now, I’m not a big fan of watching the tube, but some people just can’t go without it and need it to decompress, and no matter what, they can’t be convinced that watching television is an unnecessary vice. If you fall into this camp, use the time in front of the television to workout. Put a TV in front of your stationary bike or treadmill and exercise through your show.
For those who like reading, instead, pick a book that you will only allow yourself to read while you are working out.
Uncooperative Weather
This is not even an excuse. On hot days, go early in the morning or later in the evening. When it’s cold, dress in layers. Stay indoors and exercise, or buy a few exercise DVDs for days when it’s windy or wet. Keep your exercise options varied and open, and the weather won’t affect your plans one bit.
Using Fear to Your Advantage
Not exercising at all is the equivalent of smoking a pack of cigarettes a day. Use the thought or visuals of spending your elder years connected to machines to survive, or taking a plethora of medications to get you through the day, as inspiration.
Using Others as Motivation
Get a high-energy dog as a pet. They will need a lot of walking and playing, and you’ll benefit in the process.
You can also find a few people who will commit to exercising with you. Once you give your support to others and they agree to support you, it will be easier to stick with your workouts.
Use Yourself as Motivation
Start a journal, with a picture of yourself on the front page. Use the journal to keep track of your workouts and how you felt afterward, as well as keeping track of your fitness goals. Take a new picture on a monthly basis. You will literally be able to see your progress.
You can also plan rewards for yourself for when you reach your goals. For example, you may reward yourself with a spa day after you lose that first ten pounds. The rewards can be anything you want, as long as they are not edible.
Get Your Family Involved
Let your family know what your fitness goals are, so that they can support you along the way. If your son doesn’t know you want to lose weight, he won’t know it doesn’t help you for him to eat a bowl of ice cream in front of you.
You should also integrate activity into your family’s life so that it doesn’t seem like so much of a task, and it will help the rest of your family stay healthy as well. Find activities you can do together, such as going swimming or canoeing, going to the park, biking or playing Frisbee together. Make it a goal to include 45 to 60 minutes of activity at least three times a week. Try to schedule consistent days and times for these activities, so they become a habit. If you can’t get in sustained activity, break it down. Go for a 15-minute walk each day on the weekends, and gradually try to increase it to an hour over time.
Enroll your children in extracurricular activities that require exercise, such as karate or dance.
Not exercising should not even feel like an option. There are many ways to get around the “reasons” you may have for not being active. Find what works for you, and get moving!
Dr. Heller is a chiropractor with additional education and training in strength and conditioning, both for athletes and non-athletes. Her post-graduate education has focused on extremity injuries, women's health and nutrition. She also has extensive experience in teaching aquatic exercise classes. Accesswww.healthritellc.com for more information.
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