Tips to Stay Motivated to Exercise

It’s only a few weeks until Groundhog Day – have you already forgotten about your resolution to exercise more in the New Year? There are tons of reasons why New Year’s Resolutions often fail. Instead of thinking of excuses why you can’t do something, why not try to figure out what kinds of activities or habits can motivate you to keep striving for your goals.

Here are some tips to get you started:
1. Set specific goals. Instead of saying “I will exercise more”, try “I will do 30 minutes of cardio 4 times each week and 30 minutes of strength training twice a week.” Then write down the steps you will take to reach that goal. Make small changes each week until you reach your goal – then stick with it!   (CBG tip: I think training for a specific event or race can be a great motivator. Check out Tina’s recent post on training for a half marathon. Also, keep in mind that there are a lot of sprint triathalons coming up in the spring)  Pic is of city guy G. doing NYC triathlon.

2. Set realistic goals. If you are just starting an exercise regimen, start slow. You are not going to be able to run 10 miles if you’ve never even done 1 mile before. Try a brisk walk first, then a walk/jog – increase the time/mileage slowly as you get more comfortable with exercising.

3. Find an activity that you like. If you do not like the activities you choose, you’ll be less likely to stick to your plan. Find something that you enjoy – maybe you really like Zumba classes or find that swimming is your thing. If you would rather be outside, find time to go to the park for your workout instead of dragging yourself to the gym all the time. Take some time to try a variety of activities and stick to the ones that will keep you going back for more!

4. Figure out what gets you motivated. Find a buddy to go to the gym with or create a work out mix on your iPod to get you pumped up. If your gym has TVs attached to the cardio equipment, go when your favorite show is on!   (CGB tip: perhaps the hottie at your local gym could be a motivating factor…)

5. Allow yourself to rest. Working out too hard for too long every day is just going to make you tired and you’ll be more likely to give up on your goal. Listen to your body and allow yourself a rest day after a hard workout. If you lifted weights and are very sore the next day, give your body some time to recover and see how you feel in a couple of days. Aim to exercise for at least 30 minutes on most days of the week.

6. Know the difference between soreness and pain. When first starting an exercise regimen, you WILL be sore. This will happen as your body adjusts to frequent activity. Though it’s normal for muscles to be sore, it is NOT normal to be in pain. If you do injure yourself, give your body some rest and see a doctor if the pain persists.   

7. Don’t get discouraged. Busy weeks will sneak up on you and unexpected events will happen. Do the best you can on hectic days. If you don’t have time to go to the gym or set aside 30 minutes to work out, break it into smaller sessions. Take a brisk 10 minute walk after lunch and then again after dinner. Take the stairs instead of the elevator. Do jumping jacks, pushups and crunches for 5 minutes before you shower in the morning and then do toe raises and squats while brushing your teeth or blow drying your hair.

8. Reward yourself. Pick something that you will enjoy, but not contradict your goal. Try a manicure or a movie with a friend as a reward.

CBG tip: pack your gym clothes with you when you go to work. This way you’ll hit the gym on your way home, because as we all know, once you get home, the couch can act like a magnet!

I would to thank Tina Gowin, Nutrition Fellow at NewYork-Presbyterian Hospital for writing this article. Tina is a avid runner – it is always a good idea to take advice from someone who practices what they preach!