We bet that by this time you have forgotten your New Year’s Resolution. You might have told yourself that you’ll meditate more but you rarely do anymore. You might have vowed that you’ll stop eating junk food and drinking soda but you reach out for chips and Coke every chance you get. You might have committed not to be late on multiple occasions but you still always arrive on a later time slot than agreed upon. You might have told yourself that you will finally stick to a workout routine and lose all the weight you’ve accumulated this past year. This last resolution you’ve been writing in your journal every single year but you just can’t quite make it happen. How will it be different this year?We know how much of a struggle it is but it’s not a lost cause. You can definitely make healthy changes to your lifestyle if you decide that you will. The power is in your hands and once you believe that you could make it happen, it will happen. Plus, it’s not a journey or that you have to walk on alone. There are other people you can always rely on to lend you a helping hand, expert advice, or simply be your support system as you work hard to achieve your fitness goals. And if it comforts you, many people also struggle to maintain fitness programs. They stop when they are too busy, when they feel bored, or when they don’t see any results. The key here is to stay disciplined with the help of motivation, of course. We list down some tips on how you could stay motivated so that you can follow through with your fitness commitment.
1. Know what your goals are.
Do not change the goal; adjust the means. To not feel overwhelmed, you start simple. Write down goals and classify them as small and big. Your goals must be specific, measurable, realistic, and achievable within the timeframe that you set. Do not make your goals too ambitious that you would get frustrated when you don’t see the result right away.If you haven’t exercised for a long time, start slowly by setting a goal to walk at least 15 minutes a day for five times a week. This will give you the momentum to go out there and finally break a sweat. Your next goal would have to be at least 30 minutes of walking every day the next week. Then, the next step could be changing the pace and jogging in your vicinity instead of just walking.Mayo Clinic cited the Department of Health and Human Services that recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week or a mix of both moderate and vigorous activity. Of course, you can adjust accordingly depending on your fitness goal and level. You should eventually be able to add strength training exercises so that your muscle groups get the exercise that they need.
2. Make your exercises fun and enjoyable.
Don’t just fall into a routine and make your fitness journey boring. You can always breathe new life into it by engaging in a sport or activity that you have fun playing. For example, you may go to the gym thrice a week, jog twice a week, and then play badminton with your friends every Saturday. Try something new to enjoy a workout. You could join a club or a team to motivate you more. You may attend a dance class or learn how to do martial arts. You can also work out at home if you don’t like going out and exercising with others. The Internet is a treasure trove of information when it comes to workout videos—from yoga to high-intensity interval training or weightlifting. You may keep your weights in your garage with free floor space. To achieve this, install smart storage solutions such as overhead storage racks or wall shelves from FlexiMounts so that your belongings are secured and off the floor.Exercise isn’t necessarily boring. It has to have an element of fun for you to stick to it.
3. Inject movement in your everyday routine.
Stop making excuses that you don’t have time to exercise. You can always insert workouts in your schedule as you do with other activities.Aside from that, it’s easy to incorporate movement into your everyday life. For instance, when you go to work, take the stairs instead of going to the elevator. Walk or bike to a store instead of taking an Uber or using your car. Park your car away from the store that you’ll be forced to walk on your way back. While you wait for your kids from school or soccer practice, walk around or go up and down the sidelines. During a lunch break, take a walk.You can also add movement even if you just stay at home. Stretch every now and then. Climb up and down your stairs. Take a quick break and do push-ups, squats, or sit-ups. Take your dog out for a walk. Use a desk bike or an under-desk treadmill while you work or watch TV.Prolonged sitting has a negative effect on your health in the long run so make sure to not fall into the trap of sitting for hours without any movement.
4. Put everything on record.
Carve it into stone by writing down your goals. Once you see benefits and see what’s written on paper, you might be more motivated to achieve your fitness goals.You could also have a separate journal or diary specifically for exercise. You could write down what you did at one particular exercise session, how long it was, and what feelings arose after the workout. Putting everything in a record will help you track your progress and work tirelessly to achieve your goals.
5. Be kind to yourself.
There will be days when you simply can’t push your body to exercise. Don’t be too hard on yourself when you are not able to push through with an exercise you have in mind. Take a day or two of rest because it might be just what you need to do. What is important is that you could return to your old routine once the slump is over. Then, for every milestone, don’t hesitate to reward yourself because you deserve it.