Research suggests that people have finite stores of willpower, which are strained by several facets of life, such as eating a balanced diet or doing domestic duties. If you deplete your willpower in one area, you will have less to burn in others,” Rachel Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, explains.
If you are returning to exercise after a lengthy period of inactivity or if you have never exercised, discuss with your physician first. Then, employ several of the following techniques to maintain your commitment to a healthy lifestyle.
Discover an activity that you enjoy.
If you don't like your workout, you'll find it difficult to keep up with it over the long haul. Experiment with several forms of exercise until you discover one that works for you. Inquire of pals what type of exercise they love and whether you may tag along to give it a try. Wilson suggests starting with easy activities such as walking, riding, or enrolling in programs aimed at beginning exercisers. Bear in mind that "exercise" might refer to anything from playing with grandkids to just walking briskly without breaking a sweat.
Taking it one workout at a time is less intimidating than committing to an impossible goal that will cause you to quit. make daily fitness targets, which you will be able to monitor for between 4 and 8 weeks like walking 1,000 extra steps each day or increasing workout length. Once you've established a regular exercise routine, set long-term goals.
Make time for exercising.
Establishing and adhering to a documented fitness routine can hold you more accountable than simply thinking about exercising. Wilson recommends exercising early in the morning or late in the afternoon. Avoid leaving it till the end of the day, when you're out of time and steam.
Gradually raise the intensity of your workout as your endurance improves. Start with around fifteen minutes at a time, with a 5mins warm-up and then cool-down. Repeat this three or four times a week, increasing the duration by three to five minutes each week, until you reach 30 to 45 minutes of exercise at a time, with a goal of 150 minutes each week,” Wilson adds.
Exercise with a friend
You're far less likely to skip your workout if you commit to doing it with a friend. This also contributes to the enjoyment of exercise, making it something to look forward to rather than dread,” Wilson explains.
Keep track of your progress
Whether you use a smartphone app (such as MyFitnessPal or SparkPeople, both of which are free and approved by the United States government) or pen and paper, tracking your progress helps you stay motivated. It's a lot easier to track your progress over time. It assists you in being concentrated and motivated. Similar benefits can be obtained by wearing an activity tracker.
Utilize affirmations and positive self-talk, as well as greater rewards such as a massage or new training clothing. Whatever the reward is, as long as it makes you feel good and does not clash with your goals directly.
Change it up
Once you've identified an activity that works for you, challenge yourself by increasing the duration, intensity, or frequency of your workouts. If you've become tired of your workouts, consider swapping out for another class, or bringing a friend along for a workout, or even just moving the location from your treadmill to a scenic outdoor stroll.