How to get motivated for Fitness
01. Give yourself a new look.
A lot of people find that getting a new shirt, or pair of leggings is all
they need to get in shape. You'll be excited to wear and show off something
new, which is definitely part of the novelty. However, there is also a
psychological phenomenon known as "enclothed cognition," which refers
to the uncanny influence that certain clothes have on our mental and physical
states. Wearing a workout outfit that makes you feel good can help you get into
the exercise mode, make you feel confident, and expect to have a good time.
02. Get new kicks fitted.
Those five-year-old running shoes not only look like they've seen better
days, but their worn-down arch support and shock absorption can also set you up
for injury, as if the preceding advice hadn't already motivated you to go
shopping. And if working out makes you dread it because it hurts or is
uncomfortable, especially in your feet and knees, getting new sneakers might
help. The response? Heather Milton, senior exercise physiologist at NYU Langone
Sports Performance Center, recommends getting fitted by a professional to find
the right shoe for your feet, style, and preferred activity. She asserts that
modern running shoes weigh "no more than 10 ounces, so you can carry them
around in a bag and pull them out at the ready. Thus, the excuse "I
didn't bring my shoes to work" is no longer valid.
03. Make things exciting.
Why continue doing your usual elliptical workout if it bores you to
death? Take a group kickboxing class or go on a scenic bike ride with a friend
to change things up. Both boredom and results that plateau can kill motivation.
Milton recommends trying new things outside of your comfort zone to keep your
fitness commitment strong. In addition, variety is good for the brain and body.
She advises, "Try something you think is ridiculous. It's important to have fun! While working
out with Richard Simmons, laughing at yourself will make you smile, and
laughing is good for your abs."
04. Be extremely prepared.
Because it works, you've heard it before: You are more likely to succeed
if you prepare for a healthy week. Preparing meals for the weekend is crucial,
but that is only one part of the equation. "Sometimes just getting to the
gym is the hardest part, but you're more likely to keep your commitments if
you're ready," says Sean Wells, DPT, PT, owner of Wells Physical Therapy
in Naples, Fla. "Pack three or four gym outfits on Sunday with a
snack—protein bar, nuts—for the whole week." Doing exercise at home? In
your room, arrange your gear so that it is easily accessible and ready for you.
05. Put in a little more effort.
Have you just completed a vigorous 20-minute run? Wells says
congratulations and to keep going. We may be sufficiently motivated to begin a
workout, but we may not be sufficiently challenged to reap the full benefits.
Try adding three to five more minutes when you think you're done or have
reached your initial time limit. That's all there is (you can do it!).
"Spend five more minutes walking or a couple more minutes on the
elliptical," he suggests. If you've made it this far, a few more minutes
are doable but difficult, adding up to personal bests and records that make you
proud. Additionally, each nudge brings you one step closer to achieving your
wellness objectives.
06. When you leave the gym, don your activewear.
Even if you're going to brunch rather than yoga, it's not unusual to
wear yoga pants out and about. Gym gear, on the other hand, has suddenly become
even more acceptable outside of the studio because athleisure clothing is not
only fashionable but also commonplace. Milton says, "Use this to your
advantage." She suggests wearing yoga pants rather than leggings or a
sports bra underneath your sweater. If you have some extra time, go to the gym,
take a spin class, or watch a workout video at home—you're already dressed! She
adds that engaging in physical activity only takes 15 to 20 minutes to give you
the energy you need to get through the remainder of the workday.
07. Do what you want.
During a workout class or video, a lot of people like to be told what to
do, which is great. But if you don't like the format, why force yourself to do
something you don't like or have done so many times you've lost interest in?
Taking control of your workout's format and progression, according to research,
can make a big difference. According to a 2014 study that was published in
Psychology of Sport and Exercise5, allowing participants to choose the order in
which they completed an exercise routine increased repetitions and overall
engagement with the workout. Although group classes and streaming platforms can
be wonderful, once you've mastered the fundamentals, you should try
experimenting on your own.
08. Put your happiness and health first, not your hips.
When you exercise because it makes you feel good emotionally and
physically, you have intrinsic motivation. It indicates that you do so on your
own terms and out of desire. On the other hand, extrinsic motivation means
working out so you can fit into a bridesmaid dress or look a certain way before
a reunion. Instead of setting goals based on your appearance or external
expectations, you are more likely to maintain a positive body image and feel
satisfied with your fitness accomplishments if you focus on the deep wellness
benefits like feeling stronger, increasing endorphins, and getting your heart
pumping. "I get to workout" will gradually replace "I have to
workout."
09. Make regular activities into short workouts.
More than you might think, the connection between regular activities and
exercise is crucial. Think about it every time you squat to pick something up
after dropping it or press a heavy box onto a high shelf to lift it.
Maintaining good form both inside and outside of the gym can make these
everyday activities less taxing on your body over time. Milton claims, "I
actually scrub my kitchen floors with a dish sponge, which sounds
archaic." Although it may take longer, exerting a little effort increases
upper body and core strength."
10. Only think about memories that are good.
Do you remember when you finally set a new mile time? Concentrate on
that emotion. The lights were too bright, your back hurt, and you were huffing
and puffing after three minutes of cardio, so you left that time you went to
the gym. Let go of that one. According to a 2015 study conducted by the
University of New Hampshire, focusing on positive fitness memories can
encourage you to become more active right now, whereas focusing on negative
exercise experiences can make you feel discouraged.
