You can’t argue with the fact that deciding to exercise regularly is one of the best decisions that you could ever make. “True in theory” – you say, “but where on earth do I get the motivation from?”

Sure, there are many obstacles that you can allow to block your way. But why deprive yourself of a much better quality of life? So, those who say “Exercise is too boring”, or “I’m in no shape to exercise” or “I simply don’t have the time” – clear your mind, leave it open to re-set these thoughts, and read on.

Exercise?
Firstly, let’s get comfortable with the term “exercise”. Perhaps you equate this only with jogging, power walking, swimming, rowing, squash, cycling and stair stepping – all of which could be pretty intimidating. There is good news: other more gentle activities such as dancing, mowing the lawn, gardening and light sporting activities, also qualify as exercise.

According to a recent article in the journal The Physician and Sports Medicine, moderate physical activities are definitely worthwhile and are highly effective in managing weight, promoting health and reducing stress. Furthermore, there is increased respect for the process of exercise or physical activity – doing something daily, regardless of the amount of fitness produced.

This is great news and makes the whole idea of health through physical activity so much more attainable.

Top motivational tips
I’m sure you believe you’ve read all the motivational tips out there, but here are some you possibly haven’t considered:

1. Matching your chosen activity to your personality
In the article mentioned above, Dr Bryant Stamford, PhD, describes the following personality types:

1. Competitive folk choose activities that satisfy their nature such as tennis, squash or a team sport.
2. The playful type might choose dancing (any type), in-line skating, ice-skating, water skiing or horse riding.
3. Those who have a strong work ethic might want to double up their exercise with getting the job done. Try mowing the lawn, gardening, doing housework or washing the car.
4. The Loner might prefer to exercise in the privacy of their home, or take a walk in the park, hike a trail, or try tai chi, yoga or the martial arts.
5. The Socialite might try walking through shopping malls. A golf foursome, group hikes or group bicycling are also good choices. They might also join a gym to exercise and socialize.
6. The Goal-oriented type might choose traditional fitness activities or take up power walking or running, where they can set new challenges and walk or run further and faster
7. The confirmed Couch potato might be reading this and quivering, but don’t despair! Make a commitment to do something, no matter how apparently trivial, everyday (e.g., climb six flights of stairs, walk to the cafe).

2. Create your personal “reasons list”
Keep a piece of paper and pen handy for several days. Jot down every reason you can think of that you want to get healthy, get fit or lose weight through consistent exercise. Make the list comprehensive and extensive – this may not seem important, but it is critical to be able to read this list when your motivation is waning. It’s a powerful way to quickly get “re-motivated”.

3. Prioritise exercise on your “to do” list
Reserve a time slot for exercise at least three times a week and don’t let anything interfere. Not setting a time leaves you vulnerable to trying to find the time, which typically doesn’t work. The best time to exercise is the most convenient time for you.

4. Don’t let others lead you astray
Inform everyone of your exercise time. When approached to do something else, invite others to either exercise with you or come back later.

5. Plan ahead.
Be prepared to exercise. If you exercise first thing in the morning – get your clothes out the night before, or have your gym bag packed for the next evening. It decreases the inertia of getting moving when demands arise.

6. Have fun.
Customise your approach to make exercise more enjoyable. For instance, read, watch TV, or listen to your favourite music while pedaling on a stationary cycle or doing the health walker.

7. Strongly consider exercising first thing in the morning
This energises you for the day. Even a 30-minute walk each morning will do the trick.

8. Team up
Exercising with others can motivate you when you’re feeling lazy or lethargic. But it can have a down side. For example a less motivated or less optimistic partner could be demotivating. An option would be to have an “exercise date” once or twice a week that is special or to join an exercise class. Choose the approach that works for you.

9. Be patient with yourself
Some days you will be more motivated or have more time than other days. When possible, do more (but don’t overdo it). When you can’t, do less, or do something different.

10. Reward yourself
One real life example, is a woman who puts money into a piggy bank every time she exercises. She gives herself the freedom to spend this money on things she normally wouldn’t buy for herself at the end of the month. You could select a small amount per workout – it’s the principle that counts.

So don’t take the approach of Robert M. Hutchins, who said: “Whenever I feel like exercise I lie down until the feeling passes”.

You’ll never look back when you realize all the benefits that are available when you exercise regularly. See you out there!

Sources:

– Kathleen Mc Quaide, Sport Science Institute of South Africa, updated 2011 – Edited by Salvagente

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What kind of exercises keeps you going?

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