Motivation to exercise can be pretty low as 2022 begins. Long before the COVID-19 pandemic, getting in shape was the most common New Year’s resolution.
In 2022, the commitment to physical well-being is more important than ever since many people are starting the year with extra pounds that are known as the “quarantine 15”. That’s a reference to the 15-pound minimum people have gained since they’ve been cooped up at home, overeating, sitting longer and avoiding regular exercise.
The good news is that there are proven motivators that can help you stay active.
Here are the top five motivators to exercise:
Simplicity/Convenience
Not having enough time is usually the number one excuse for not exercising. That’s why the most important motivator is to keep the routine as simple and convenient as possible. If you don’t have a long stretch of time during the day, break up your exercise routines. All you need is a minimum of 20 to 30 minutes of moderate to vigorous activity daily to meet the American Heart Association’s (AHA) minimum physical activity requirements. For strength training, you don’t have to go to the gym. A few weights and 20 minutes of exercise at home three times a week can help you maintain bone and muscle health as you age.
“Our creed is ‘never slow down,’ even for people in their 70s and 80s,” said Mark Caruso, M.D., a Baptist Health Medical Group physician with Baptist Health Primary Care. “We are big supporters of exercise for people of all ages. As one ages, combined aerobic and weight training is beneficial for bones and helps prevent osteoporosis.”
workout buddy
If you don’t feel motivated enough to exercise, then find a friend, family member, or co-worker who can inspire you to get moving or hit the gym. Of course, your exercise partner should be someone who works out regularly and is motivated most of the time. Having a friend or colleague to start jogging, walking, or other activities with is almost always a successful strategy. “I know people who start exercising and after a while they’re like, ‘Wow, I never thought my aches would go away and I’d feel so energized,” says Fabiola Yasky, exercise instructor for Baptist Health South’s community health department. Florida. “Many people don’t understand that exercise can help both young and old recover from injuries and feel invigorated.”
digital tracking devices
They come in a wide range of colors, shapes, and features. These digital devices help you monitor your progress, such as the distance covered by a runner and your heart rate during intense exercise sessions. “Using a personal fitness tracker will help you stay aware of your activity level,” says Georgia Saborio, exercise physiologist and supervisor of Baptist Health South Florida’s employee fitness department. Some clip on and some are small enough to fit in your pocket. They often work in conjunction with your cell phone apps and websites to help you view your activity, set health and fitness goals, and share your accomplishments with family and friends, and for most people, they provide that extra dose of motivation to get off the couch,” says Saborio.
Make it fun and positive
If you lack the drive to keep going, then you may need to add a little fun to your routine. Boredom is a common reason for not sticking with an exercise program. Physical activity doesn’t have to be boring. Follow your favorite hobbies and do something different from time to time. And it’s okay to watch your favorite TV show or listen to music while riding a stationary bike or walking or running on a treadmill at home or at the gym. You can diversify your routine by going outside for a bike ride on some days instead of walking or jogging.
You can also try positive thoughts. One study found that participants who had positive self-talk performed better than others on a cycling test. “Researchers reported that no matter which positive phrase the volunteers chose, they stayed motivated longer than people who hadn’t chosen a form of positive self-talk,” Saborio said.
Set specific goals
You don’t start an important job without a strategy. detailed guide or a written plan. The same should apply to an exercise program, especially for those who most need physical activity, such as overweight or obese individuals, or those who have certain risk factors such as high blood pressure, undesirable cholesterol levels, or diabetes.
The biggest mistake people make is that they don’t have a specific plan with detailed goals. Those who have quit exercise programs often do so because they don’t have the proper coaching, motivation, or goals. Solutions include finding a program at a club or gym, getting advice from your primary care doctor, finding a personal trainer through your workplace or a nearby gym, or finding a friend who works out regularly. as mentioned above, under “Workout Buddy”.
“As an instructor, I have older people who come to train with me because a doctor has told them they have to exercise,” says Yasky. “I have younger people who start exercising because they want to look better. But both groups end up surprised that they can do it, and realize how good it feels.”
