Means of motivation for fitness
As Americans, our time spent sitting has steadily increased over the years. Sitting in the car
for the commute, sitting in the cubicle, sitting in meetings. At the same time, we are supposedly
more mobile than previous generations, traveling more, covering more miles.
Many of our modernizations and mechanizations have brought great benefits to us. But
modern life probably hasn't helped make us more active—in fact, it has probably conspired to help
make it just the opposite.
The obvious challenge is that by sitting, we are not moving. Not burning calories, not
increasing our cardiovascular abilities, nor balance and flexibilty, nor health and wellness.
And so the key seems first to recognize the need to get active, then to act (or "pro-act")
accordingly. Finding the time is important and finding the motivation helps make it happen.
First things first (priority and schedule)
Despite our best intentions, we sometimes find ourselves at the end of a long day with little
energy for physical activity. Or we were all set for that four-mile route out to the high school
and back, but by the time the meeting got out it was practically dark.
Try
scheduling (on your calendar, so you have it blocked and
others see it) some physical activity in the first half of the day, before work or at lunch. That
doesn't necessarily mean a 5 a.m. cycling class at the health club. It could be a 45-minute power
walk with the dog (who will thank you for it!), your spouse, or both, to talk about the day ahead.
Or a medium-intensity bike ride to clear the brain for the day's activities.
Scheduling in some physical activity during lunch time—a walk around the corporate campus, a relaxed run on the treadmill—will have you energized for the second half of the day, and your workout out of the way.
Incorporate (break it up and break it down)
Physical activities can often be
broken into smaller parts, and don't have to be done all in
one block. Often times we can do chunks of things throughout the day that together add up to our
movement and physical activity needs. Overall, it's a matter of awareness (and sometimes a bit of
creativity).
For example, you could take a couple of 15-minute breaks in your office and stretch, or make a point of parking several blocks away from the office and walking the 20 minutes before and after work (or getting off the bus several blocks before the office). Or try taking the stairs to meetings and walking a couple floors past where your meeting is scheduled, and then walk back to the meeting destination (just don't be late!).
More and more people are buying inexpensive
pedometers and finding more ways to get
more steps into their day—an easy way to incorporate a
walking program without scheduling seperate time. For some, it is as much a mental and creative
challenge (how can I get just 400 more steps into my day to hit 10,000?) as it is a physical one.
Integrating steps into your daily activities is a great way to keep active and feeling great.
Stay motivated
If after some time you start feeling bored with your routine, or frustrated because you're not
seeing the progress you did when you first started, you're not alone—everyone hits fitness
plateaus. The best way to move beyond them and on to new peaks or goals is to simply
add variety or challenge to the mix. First and foremost,
participate in
activities that you enjoy. Some other great ways to freshen
up your fitness plan include:
- Exercise with a buddy. Whether meeting for a morning walk or circuit training at the gym, establishing a routine with a friend can help keep you committed, add motivation to push on toward your goals, and lend the kind of social fun and support that make a workout fly by.
- Hire a personal trainer. A professional trainer can tailor an exercise plan to your personal goals, style, and schedule. Look for a trainer certified by a nationally recognized certifying organization, like the American Council on Exercise, American College of Sports Medicine or the National Strength and Conditioning Association. Ask for and contact their references, and choose someone whose style and personality will motivate you.
-
Try a class. Add variety to your workout week with classes offering both
a change of scene and a different, complementary approach to fitness. Scheduling the class also
gets it into your calendar for the day at a specific time.
-
Fire up your MP3 player. Without much online hunting, you can find a wide variety
of music mixes, professionally guided workouts, and motivational tools to download and take with
you. Whether it's an iTunes mix of your favorite songs, the "books on tape" thriller, or a podcast
of the day's news, the time can fly by. Make sure you use your player only in safe environs.
- Look into online tools and communities. Plenty of online progress trackers are available, and you can also team up with workout buddies, both virtually and in real-time, to share ideas and encouragement.