May 25, 2009

Finding Your Motivation

          Without too much difficulty, most of us could list several reasons exercise is good for us – build bone and muscle strength, weight management, relieve stress, reduce blood pressure, increase the good-feeling endorphins, look better, etc, etc. Unfortunately, knowing and doing are not the same thing.  Exercise is something Americans avoid as much as possible.  Finding the right motivation to exercise can overcome that avoidance factor.

          - Start small and increase steadily.  If a long-time coach potato suddenly attempts to vigorously exercise every day for extended periods of time, they are going to end up sore, stiff and discouraged.  Start at a level you are comfortable with and build from there.

          - Allow yourself to start more than once.  The all or nothing approach can lend itself to quitting if you miss one day of exercise or stop a few minutes short of your goal.  Every day is a new day and another chance to begin again;

          Tell a friend.  Having a friend or buddy to walk or exercise with is a tremendous boost to exercise staying power.  Statistics tell us that people who exercise with a friend are more successful at exercising consistently. . Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!

          - Design a plan for yourself and write it down.  We may think “I’ll exercise more’ but if we write ‘I’ll walk two miles each day” it is more likely to happen.

          - Keep your exercise clothes, tennis shoes, extra coat for windy days, fitness club card, etc handy.  Make it easy for you to grab your shoes and go for a walk or head for the fitness club.  If you have to hunt for your exercise equipment or clothing, it is less likely you will actually do any exercise.

          - Make it fun.  I-pods and ear buds have made music even more mobile.  If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it.
          Keep a record. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Look at back at how well you have done and know that you can do the same (or more!) in the future.

          The USDA Dietary Guidelines for Americans spell out how much physical activity you need. They recommend:

          At least 30 minutes of moderate-intensity physical activity, above your usual activity, on most days of the week to reduce the risk of chronic disease in adulthood. Greater health benefits, say the Guidelines, can be reaped with a more intense program or one that is of longer duration.

          About 60 minutes of moderate- to vigorous-intensity activity most days of the week to help manage body weight and prevent gradual, unhealthy body-weight gain in adulthood.

          At least 60 to 90 minutes of moderate-intensity physical activity daily to sustain weight loss in adulthood.