Category: How to motivate yourself to exercise

How To Exercise Without It Feeling Like A Chore

 

iStock_Couple withsurfboard

Want to know a simple way to stay active in your spare time — and burn extra calories without it feeling like a “chore?” It’s easy! Increase your leisure time activity!

Leisure time physical activity is generally considered any exercise, sport or recreational activity that is not job related; is not a household task; and is not fulfilling a transportation need.

Currently, the average adult in the United States spends 90% of their leisure time sitting. While that statistic sounds a bit scary, it’s very simple to stay active and not fall under the “average.”

Increasing leisure time activity not only helps you stay active — it can help you with your weight loss efforts, and can positively impact heart health and longevity.

SIX WAYS TO INCREASE YOUR LEISURE TIME ACTIVITY:

1) Find something you like. No amount of coaxing, coaching, or fancy accountability programs will motivate you to stick to something in your leisure time that you are not interested in.

Choose activities you enjoy and that rejuvenate you. Some examples include: playing with your kids, walking your dog, hiking with friends, walking by the water, cycling,  or strolling through a botanical garden. These can all be considered leisure time activities.

2) Turn off the screen. Pay attention to how many hours you spend watching TV and/or surfing on the internet. Try turning off the screen for one day on the weekend. Use that time for physically active recreation.

Sometimes it’s difficult to unplug for a whole day. If that’s the case, decide how much time you need for your task, set a timer, and log off when you’re done. Then, go do something more physically active.

3) Exercise with purpose. Local walks/runs for charities are great leisure activities that also raise money for your favorite causes.

4) Ditch the car. Take advantage of any opportunity to leave your car parked and walk.

5) Track your progress. Step counters are a great way to measure an increase in activity. Seeing the effects of walking to the movies, throwing the ball with your kids, or taking the dog to the park will inspire you to keep it up. Whether you are athletic or not, a monitor can also motivate you to be competitive with yourself — which can lead to an increase in activity.

6) Try something new. Have a desire to try a new activity? Commit to trying it one time. Who knows? You may hit the jackpot and find something you want to keep up regularly.

Some examples would be horseback riding, a golf lesson, visiting the museum, surfing, paddle boarding, hiking in a park and having a picnic, or strolling at a mall you’ve never been to.

No matter what you choose, keep it fun. It is leisure time after all!

Here’s to staying active!
Jennifer Ledford

How do You Stay Healthy With Leisure Time Activities?

Keep Active with Leisure Time Activity!

 

Want to know a simple way to stay active in your spare time — and burn extra calories without it feeling like a “chore?” It’s easy! Increase your leisure time activity!

Leisure time physical activity is generally considered any exercise, sport or recreational activity that is not job related; is not a household task; and is not fulfilling a transportation need.

Currently, the average adult in the United States spends 90% of their leisure time sitting.  While that statistic sounds a bit scary, it’s very simple to stay active and not fall under the “average.”

Increasing leisure time activity not only helps you stay active — it can help you with your weight loss efforts, and can positively impact heart health and longevity.

Six Ways to Increase Your Leisure Time Activity:

 

1)  Find something you like!  No amount of coaxing, coaching, or fancy accountability programs will motivate you to stick to something in your leisure time that you are not interested in.

Choose activities you enjoy and that rejuvenate you.  Some examples include: playing with your kids, walking your dog, hiking with friends, walking by the water, cycling or strolling through a botanical garden. These can all be considered leisure time activities.

2)  Turn off the screen!  Pay attention to how many hours you spend watching TV and/or surfing on the internet.  Try turning off the screen for one day on the weekend.  Use that time for physically active recreation.

Sometimes it’s difficult to unplug for a whole day.  If that’s the case, decide how much time you need for your task, set a timer, and log off when you’re done.  Then, go do something more physically active.

3)  Exercise with purpose!  Local walks/runs for charities are great leisure activities that also raise money for your favorite causes.

4)  Ditch the car.  Take advantage of any opportunity to leave your car parked and walk.

5)  Track your progress!  Step counters are a great way to measure an increase in activity.  Seeing the effects of walking to the movies, throwing the ball with your kids, or taking the dog to the park will inspire you to keep it up.  Whether you are athletic or not, a monitor can also motivate you to be competitive with yourself — which can lead to an increase in activity.

6)  Try something new.  Have a desire to try a new activity?  Commit to trying it one time.  Who knows? You may hit the jackpot and find something you want to keep up regularly.

Some examples would be horseback riding, a golf lesson, visiting the museum, hiking in a park you haven’t been to and having a picnic, or strolling at a mall you’ve never been to.

No matter what you choose, keep it fun.  It is leisure time after all!

Here’s to staying active!

Jennifer

 

 

How To Motivate Yourself To Exercise

Struggling with lack of motivation for exercise?  If you are, you’re normal! Believe it or not, it’s simple to overcome. The trick is doing a quick evaluation to figure out what motivates you.

This simple formula will motivate you to exercise for life!

Your first step is to take inventory. What are the top 2 reasons you want to exercise?  There is no right or wrong answer. We are all motivated a little differently. For example, not everyone is motivated by health.

 

That doesn’t mean you don’t want to be healthy.  It just means you may be motivated by a different “why,” like staying healthy to support your family; or being able to live independently when you are in your golden years.

It’s critical that you discover what you value most in your life.  Once you determine why you want to remain healthy and strong, it is going to be much easier to motivate yourself on those days you just don’t feel like it.

Below is a list of the top reasons people are motivated to exercise.  These examples are based on my own experience as a personal trainer for over 22 years.

Take a few minutes to look at this list.  Use it to help you discover what your own personal reason for exercise is. You may come up with an answer that’s not even on this list.

Write down reasons from the list that resonate with you and any others you come up with on a sheet of paper.  Remember, there is no right or wrong answer.  It is what is!

Top motivators to exercise

 

1)   Maintain or improve your Health

2)   Increase life expectancy

3)   Lose weight

4)   Improve functional fitness

5)   Stay healthy for your family

6)   Travel with ease

7)   Improve appearance

8)   Have more energy

9)   Sleep better

10) Recreation/Fun

11)  Social activities/Meet people

12)  Remain independent and self sufficient

13)  Walking your dog or taking care of a pet

After going through this short exercise, you may be surprised with what you come up with. You may find you have been trying to motivate yourself with all the wrong reasons. Or, you discovered that it is worth it to you to stick to your exercise routine and you are motivated again!

If you discovered you have been trying to dangle the wrong carrot in front of yourself, that’s great news! You now have a brand new list with the top two things that will motivate you to exercise. Anytime you feel like “blowing off” your exercise you just go back to your list and read your reasons out loud to yourself. This will give you the motivation to get moving!

Make sure the exercise you choose serves your purpose.  For example, if your purpose to exercise is to be able to meet people, then I would recommend you look into joining group activities that are at your fitness level and seem fun to you.

The most important thing to remember to be true to yourself and the priorities for your own life. It’s human nature to get unmotivated from time to time. However, when you are clear on your purpose and following the true desires of your own heart, it’s much easier to motivate yourself to just do it. You’ll be able to finally motivate yourself to exercise.

Next week we’ll be talking about the most common obstacles that prevent you from exercising and how to beat them!

I’d love to know what your top motivators are! Please let me know in the comments below. 

To your health and wellness!

Jennifer