![]() ![]() While these can be motivating, they don’t tell you what you need to do right now, and in the days and weeks to come, to accomplish them. Many people set huge outcome-oriented goals, such as losing 20 pounds, getting six-pack abs, or running a marathon. “Taking shorter walks throughout the day, as opposed to one longer walk that takes 30 minutes to an hour, has been shown to have very similar benefits,” says Harris. “Instead, give yourself a more realistic range, like three to five days a week.”Īre you skipping your workout because you don’t have time for the full routine? Break up your physical activity into a few shorter 10-minute spurts throughout the day. “If you set a goal of working out five days and only go four times, that’s often perceived as a failure,” says Dr. Giving yourself a workout range for the week can also be helpful. “Schedule a few days a week and put it on your calendar like any other important appointment.” “Don’t start off by trying to make radical changes,” says Dieffenbach. Once you have a workout (or even a few) that you want to try, give yourself a slow and steady break-in period. Put It on Your Calendar as You Would Any Other Appointment Or if there’s a physical skill you’ve always wanted to be able to do, such as self-defense, you may love suiting up for kickboxing or jiu-jitsu. On the other hand, if you excelled in sports as a kid, joining an adult basketball or soccer league may be a huge confidence booster (as well as deliver all the health and fitness benefits of a workout). But, there’s no need to struggle through a Zumba class because you hate memorizing the combinations. Unless it’s an activity recovery day, every workout should push you in terms of endurance or muscle building. That doesn’t mean the activity will necessarily be easy for you. “So I’d encourage people to not only seek out things they find pleasurable and enjoyable, but also things that they’re confident doing or would like to become more proficient in.” Harris, PhD, an a professor and the program director of sport and exercise psychology at Georgia Southern University School of Health and Kinesiology in Savannah and Statesboro. “We know from motivation research that humans have a desire to be ‘good’ at something,” says Brandonn S. ![]() Do you like immediately seeing the results of your efforts? Then workouts associated with an app that tracks your progress, like Strava for running and cycling, may be very motivating. Do you like competition? Then working out with a friend who challenges you or taking a group fitness class may be helpful. Then look for activities that meet one or more of your criteria,” she says.Ĭonsider your personality, too, suggests Dr. Dieffenbach. “Begin by really thinking about the things you enjoy - nature, group settings, playing sports, quiet time, or being challenged. Finding a workout you genuinely like will make you that much more likely to stick with it over time, says Kristen Dieffenbach, PhD, an associate professor at West Virginia University’s College of Physical Activity and Sport Sciences in Morgantown. Just because all your friends love spinning or CrossFit doesn’t mean you do, too. Find a Workout You Enjoy and Look Forward To We asked sports psychologists and other fitness pros to share their top tips for finding a workout you’ll actually enjoy and sticking with it for the long haul. That’s why intentional, strategic habit changes, based on your personality, schedule, likes, and dislikes can make all the difference in whether or not you stick to your workout plans or get thrown off track. But the truth is, you may have all this knowledge and still find yourself wanting to hit the snooze button when it comes to those early morning workouts - or your couch if you’re an afternoon exerciser. Moving your body more is also associated with a reduced risk of depression.Īnd exercise may help people who already have depression. ![]()
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