- Learn 5 steps that answer: How do I motivate myself to exercise?
- A conversation I had at a BBQ changed me
- Can you limit the time you spend sleeping and sitting to 23 & a half hours a day?
Recently I wrote about how much exercise is recommended to help you reach and maintain a healthy weight. At the end of that post a reader left the following question:
I do find that my exercise has to be REGULAR. If I don’t have my usual long walk for a few days, my weight doesn’t change or increases slightly. A bit annoying as I don’t always have time for a 30 minute walk or swim! I am very active otherwise – any suggestions?
– Carole
Thanks for this great question Carole. It got me thinking.
Why are some people able to be active each day and others are not?
Everybody’s busy!
What’s the difference between people who move their body on a daily basis and those who can’t find the time?
What do they need to change?
After scratching my cat’s head for a bit, I realized, sometimes the only thing we need to change is:
Perspective
Exercise is as important to your everyday physical and mental health as sleeping, eating, showering and brushing your teeth.
Exercise is NOT an extra.
Health is EVERYTHING.
Everybody’s exercise needs to be regular.
So if you’re wondering: How do I motivate myself to exercise? Here’s 5 steps that will help you see exercise in a new light. (#1 is below the Quick refresher box.)
Quick refresher: Weekly Activity Guidelines
I’ve written about how much exercise is healthy here and here. In short:
I get my heart rate up for 25 minutes, 3 times a week
& I have an active lifestyle
What’s an active lifestyle?
I’m active each day by adding movement to what I’m already doing. For instance, I’ll bike to the post office near my home instead of driving.
The goal of an active lifestyle is to move your body for about 30 minutes in total each day. This means taking a brisk walk—not doing anything that requires putting on spandex. Quite the opposite. Even when you’re moving about the office in heels, you’re exercising.
I personally find it a little surprising how there are so many opportunities to incorporate movement into your day – all in ways that don’t require you to change into gym clothing!— Catherine, readerWalking is a great option if you’re trying to save time. You don’t need to drive anywhere, use special equipment or shower after.
Keep in mind you don’t have to move your body for 30 minutes straight. Those 5 minute walks (even in heels) add up!
Okay … let’s get started!
How do I motivate myself to exercise? Step #1:
UNDERSTAND
It’s much, MUCH easier to make a good decision when you understand WHY it’s a good decision.
If someone says “Don’t go in that cupboard!” You’ll definitely want to go in that cupboard. If someone says “Don’t go in that cupboard because there’s an airborne disease inside.” (This got dark quickly…) Then you’ll be less eager to open the door.
So how do I motivate myself to exercise? By taking the time to understand why exercise is so d*mn good for us.
Reading this blog post through to the end (and that includes watching one of my favourite videos!) will help you make exercise a priority.
Once you get started you’ll find exercise becomes easier and easier to do. Be patient. Being active is fun. If you don’t end up falling in love with exercise, I guarantee you’ll fall for the incredible rewards you get from moving your body. What rewards are these? Keep reading!
How do I motivate myself to exercise? Step #2:
LEARN THE BENEFITS
I lost weight 18 years ago when I focused on being healthy instead of thin.
Being active is not only healthy, it sparks a positive momentum in other areas of your life. For instance, exercise helps you:
- sleep better
- eat better
- feel better
There’s tons of other amazing benefits to exercise. Recently I wrote about how I completed my weight-loss book. Here’s a page from my book that captures the benefits of exercise:
How do I motivate myself to exercise? Step #3:
MAKE A PLAN
A. Double task
Are you able to walk part way to or from school or work? Can you walk to the bus stop that’s 2nd closest to your house or get dropped off a few blocks away from your destination? What about walking on a treadmill while you watch your favourite tv show? Pairing activities helps you get both done.
B. Make it fun!
Take time to experiment with different times of day, activities, walking routes, listening to music or a podcast, etc.
C. Build exercise into your routine
After you figure out what works for you, make it part of your day. Soon being active will become a habit, like all the other things you do daily that you don’t really have to think about—like brushing your teeth.
How do I motivate myself to exercise? Step #4
BUILD IN ACCOUNTABILITY
If you commit to someone, you have a 65% chance of completing a goal. But if you make a specific appointment to follow up with a person you’ve committed to, you will increase your chance of success by up to 95%.— The American Society of Training and DevelopmentWhat will make it easier for you to stick to your plans?
i) Walking with a friend?
ii) Offering to walk a neighbour’s dog?
iii) Checking in with someone to report how many times you exercise each week?
Building in accountability is a powerful method of getting stuff done!
How do I motivate myself to exercise? Step #5
DON’T BE A VICTIM
Next time a day passes and you aren’t active, be straight with yourself. Instead of saying:
I didn’t have time.
Say:
A little tough love stops you from slipping further.
Instead of looking for an excuse, get creative! If you’re busy with kids or work or another commitment, get the people you’re spending time with involved. Round up the crew at work for a walk at lunch or return home from school with your kids on foot. Everybody can benefit from getting physical each day and the earlier this habit is formed the better.
Being honest gets you to goals faster
A few years ago we had some friends over for a BBQ. At some point we got talking about people being late. I’m guilty of this for sure. So I confessed.
Without missing a beat, my friend’s husband said:
My wife always used to say: I’m late because I’m busy. Or I’m late because I’m creative and get sidetracked. Or some other excuse. Then finally I said to her, you’re late because you didn’t make being on time a priority.
I love straight shooters. They make you check yourself. This person is right. When there’s a will there’s a way. And taking responsibility for your behaviour is necessary before you can improve.
It’s also empowering to accept how much control you have over your life!
I hear this person’s voice in my head all the time. It keeps me focused on being proactive—no matter what task I’m trying to complete—rather than wasting time trying to justify a poor decision.
So now I’m going to say it to you. If you don’t exercise you simply didn’t make it a priority.
A final but important note
In Carole’s question she states:
“If I don’t have my usual long walk for a few days, my weight doesn’t change or increases slightly.”
Over the 10 years I struggled to lose weight I weighed myself all the time. But I didn’t get healthy and lose weight for good until I stopped getting lost in the details, and that includes weighing yourself.
There’s lots of factors that can lead to your weight fluctuating on a daily basis, from water retention to gaining muscle as you get into an exercise routine. (Muscle weighs more than fat! So you’ll be leaner rather than lighter.) It’s more productive to focus on building healthy habits—then your body will naturally reach and maintain a healthy weight.
The only time I step on a scale is once a year at my doctor’s office during my annual check up. Here’s a link that helps you understand why being preoccupied by numbers makes it harder to lose weight.
I LOVE questions because they help me understand what information needs to get out there. Thank you Carole for asking what so many people wonder about. You’d be surprised how often people ask me: How do I motivate myself to exercise? xo
Do you have a question? Leave it in the comments below!
Make Today Count
There are 24 hours in the day.
As you’ll hear in the powerful video below:
“Can you limit your time sitting or sleeping to 23 & a 1/2 hours a day?”
Don’t wait until tomorrow. Get started! Move your body today, even if it’s just for 5 minutes.
Build healthy eating and exercise habits. A healthy weight will follow.
Next Steps
Whether you need to work up to more exercise or down to less, it’s all about building healthy habits. But habits don’t form overnight. Sign up for my newsletter and you’ll receive one of the best strategies I learned.
This is one of THE MOST memorable videos I’ve seen. I love how the information is presented and it has a fresh message that answers: How do I motivate myself to exercise?
These kinds of meals and snacks unlocked my HAPPY weight 21+ years ago (I lost 30 pounds without dieting!)
You'll also be subscribed to my newsletter. Don’t like it? Unsubscribe in one click
These kinds of meals and snacks unlocked my HAPPY weight 21+ years ago (I lost 30 pounds without dieting!)
You'll also be subscribed to my newsletter. Don’t like it? Unsubscribe in one click
Sharing what I learned makes the 10 years I STRUGGLED worth it
The previous 5 steps answer: How do I motivate myself to exercise? Now I want to ask you. How do you motivate yourself to exercise?
Great video and post! Thanks, Kelly!!
Thanks Kathy! Dr. Evans has lots of great videos. I love watching the art unfold as he talks.
I read this article (How do I motivate myself to exercise?) & How much exercise do I need to lose weight? Both were very informative. My biggest take-away is that exercise does not have to be extreme to be helpful, and in fact too much exercise can work against my goals. I am dealing with a knee and foot injury that is almost healed but has required me to limit activity. I do like to walk when the weather is good and have an exercise bike for when it’s not. For now I am limited to things like chair yoga and exercise. I stay active during the day by helping with my 3 grandkids (ages 1, 5, 8) who are temporarily living with us and I also am painting daily on a house we are renovating for them to move to soon! Motivation to do the more strenuous actual “exercise” at the end of a long day is definitely one of my issues.
Question: How important is it to do the 25 minutes of “heart pumping” more strenuous activity 3 times per week vs staying very active all day doing things like housework, yard work, child care, painting, pet care, etc.? Can those every day life things count toward the 25 minutes – especially when they can be more strenuous (such as vacuuming, moping floors, weeding garden)?
Hi Connie!
I’m so happy to hear your knee and foot injury are healing well. Being less mobile can be frustrating. It’s also wonderful you’re active via doing things you enjoy, like helping to renovate a home, being involved with your grand kids and gardening. As well as other rewarding activities (even if less enjoyable!) like housework… something we all have to do and as you pointed out, is an effective way to move your body.
Re: the importance of the 25 minute heart-pumping exercise 3 times a week
The Exercise Guidelines are virtually the same in every developed country:
1. be active each day
taking the stairs, getting off the bus one stop early, etc.
2. get your heart by either:
a) 150 minutes of moderate intensity activity a week. like biking, water aerobics, brisk walking, pushing a lawn mower or hiking
SIGN of moderate intensity:
You can still talk but not sing!
OR
b) 75 minutes of vigorous intensity activity a week, such as jogging or running, swimming fast, stair climbing, etc.
SIGN of vigorous exercise:
Every few words you need to pause to take a breath
PLS NOTE:
The exercise you choose needs to feel right for you and depend on your fitness level. Some people may get out of breath and have trouble talking when they walk. This will all change over time as fitness levels improve, people age and depending on other health issues.
3. Strengthening activities at least 2 times a week
such as yoga, lifting weights, heavy gardening (lifting and shoveling), wheeling a wheel chair, lifting and carrying children, or exercise that uses your own body weight like sit ups and push ups
My time-saving routine
I’m active each day and look forward to my 3 workouts a week. When I dedicate a set time to working out I know I’ve done the proper amount. Then any other activity is a bonus.
To save time and because I have bad knees (from over-exercising when I was young) I do the elliptical machine and hold a 2 pound weight in each hand. And I do this 3 times a week for 25 minutes. That way I get the vigorous activity and weight strengthening activity done all at once.
Benefits of getting your heart rate up:
1. Burns more of the fat you’ve stored
2. Boosts blood flow which increases the movement of oxygen and nutrients to your brain which leads to improved focus, attention and lifts your mood
3. Strengthens your heart because getting your heart to move faster than its resting rate trains your body to move blood and oxygen to your muscles more efficiently
& all of this boosts your metabolism, even when you’re resting!
There are TONS of other benefits to exercise and getting your heart rate up and you can read about them here.
Thanks for your great question Connie!
🙂 Kelly