Tips for those who want to improve their fitness in the New Year, or are just looking for inspiration to stick to your current exercise plan.
Regular exercise is a great way to keep fit, have fun, and enjoy the endorphin boost that accompanies it! However, if you don't already exercise, it can be difficult to begin. Don't worry – beginning and maintaining an exercise plan is simply a matter of teaching yourself a new habit. As a former exercise-hater, I promise you that you, too, can learn to enjoy exercise!
How to Begin:
- Make it possible: you can't exercise if you have no equipment. Whether this means joining a local gym, purchasing some free weights and exercise DVDs, or merely picking up a new pair of running shoes, you need to do it before you can begin.
- Make yourself accountable by telling your friends and family. When I signed up to run a 10k, I told so many people that it would have been impossible for me to duck out of the race without at least minor embarrassment.
- If you haven't ever exercised regularly, or if it has been a while, you'll want to start off slowly! Don't set yourself up for failure. Instead of scheduling five or six workouts a week, start off with three, and build from there.
- Do your research. Look up weight-lifting and cardio programs online (good ones can be found from free sites like FitSugar or from online fitness magazines like Fitness, Men's Fitness, Shape, or Runner's World) so that you don't injure yourself at the gym. The same goes for looking into equipment like running shoes and exercise DVDs.
Remain Consistent:
So, you've been exercising consistently, but you're starting to lose motivation? Here are some ways to keep yourself consistent.
- Schedule: Mark your workouts on your calendar/day-planner the way you would with any other appointment. You wouldn't simply miss lunch with your sister or a dentist appointment, so why would you skip your spin class?
- Enlist a friend: Exercising with a friend can help take your mind off things and can be a good way to fit socializing and exercise into a busy life. If you don't know many people who are exercise enthusiasts, consider joining a running group! Many running stores operate running groups, which can be a great way to meet like-minded individuals.
- Multi-task: Watch TV, listen to your new favourite songs, or read a book while on a reclining bike to make your workouts go by more quickly.
- Examine your nutrition: Perhaps your flagging motivation is due to your diet. If you are eating a nutritionally poor diet, you will suffer. Your body needs healthy fats, whole grains, a variety of fruits and vegetables, and adequate protein in order to power you through your workouts. Even if you are already a healthy eater, you may find you need to eat more calories in order to prevent fatigue. Be careful not to overeat, however, as that would undo your hard work. Learn more about caloric needs here.
- Reward yourself: If you go to all your scheduled workouts in a week, give yourself a treat! Whether its something easy and cheap, like taking some time to catch up on your favourite TV show or taking a relaxing bath, or something a little more extravagant, like buying yourself a new pair of shoes or electronic device, taking some time for yourself will help to motivate you.
- Remember your reasons: Whether you are exercising to be able to run a race, fit into your old jeans, or just have more energy, keep visual reminders of your motivation close! Put up pictures on the fridge of races, or hang your jeans on the outside of your closet.
- Don't get discouraged: Learning a new skill, like kickboxing or running, or forming a new habit, like exercising consistently, doesn't happen overnight. You will have ups and downs, and missing a workout does not mean you've failed. If you are attempting to lose weight, don't focus on the scale - your weight fluctuates from day-to-day (based on water retention etc), and you may gain weight or remain consistent while looking fitter (because muscle is more dense than fat, and so takes up less room on your frame). Focus on your cumulative efforts rather than individual sessions, and remind yourself that you are doing something great for your body
Want more?
- Read about royal bride-to-be Kate Middleton's Fitness Routine
- Confused about types of yoga? Learn the difference between Hatha, Ashtanga, and Vinyasa here.
Copyright Caroline Garrod. Contact the author to obtain permission for republication.
Caroline Garrod - Caroline is currently working on her Bachelor of Arts (Honours) in History from Queen's University in Kingston, ON. An avid reader and ...
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