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Keeping up the motivation to exercise
consistently can be difficult. In fact, a recent report
by the AARP noted “By the time they reach 50, most
Americans know what they should be doing to stay healthy
and fit. They know they should be active. And they
understand that this activity will help control their
weight, strengthen muscles and bones, improve balance
and help prevent or alleviate many of the problems and
conditions associated with aging. But few Americans are
acting upon their knowledge of the need to be physically
active...Sadly, many midlife and older adults pay a
harsh price in terms of disease, disability and
premature death.”
Several studies have shown that people
who begin a new exercise routine stop working out
consistently at around 6 months. After a year many have
completely stopped exercising. How can you avoid
becoming one of the statistics? Here are a few things to
try:
Behavioral Contracting:
When you begin a new fitness routine write down both the
positives and negatives, and then commit yourself to a
certain period of time. For example “I will workout two
times per week for thirty minutes for at least one
year.” Or “I will lose 1 pound every week by exercising
consistently for 6 months.” Hang the contract somewhere
that you will see it and be reminded daily of your
commitment to yourself. Keep your goals specific and
realistic, have both short and long term goals.
Change it up:
One of the biggest challenges to exercising consistently
is boredom. Change your routine a few times per year.
Try a new class or sport, buy a new workout DVD, or
use different pieces of equipment, even changing the
music that you listen to while exercising
can give you that extra boost and help maintain your
motivation. Never give up, if you miss a few routines,
pick right up where you left off.
Find a Fitness Buddy:
Working
out with a friend helps to increase accountability and
can be more fun than exercising alone. In fact according
to a study by AARP although socializing and having fun
was listed as a motivator across all age groups adults
aged 70-79 were more likely than their younger
counterparts to mention having fun and socializing as
major reasons for exercising (AARP, Attitudes and
Behaviors, 2002). Ask your spouse, friends or neighbors
if they would like to workout with you, or start a
neighborhood walking group.
Reward Yourself:
When
you reach your goals congratulate yourself. Write
down your victories. Track your progress so that you can
see how far you’ve come. When you meet bigger goals
reward yourself with things that will help you to
exercise such as a pedometer, an mp3 player, or new tennis
shoes.
Staying motivated can be
difficult, be creative! There is no one size fits all
solution; do what works best for you. The health
benefits that you will experience in the long run are
immeasurable.
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required to use this article from The Matrix
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