Know The Benefits Of Exercise
Sometimes all it takes to motivate yourself to exercise is learning the benefits that it offers. From healthy weight management to reduced risk of illness and disease, there are countless benefits associated with exercise. Some of the many benefits of exercise include:
- Reduced risk of diabetes
- Reduced risk of heart disease
- Reduced risk of cancer
- Improved memory and cognitive function
- Improved mood
- Lower stress and anxiety
- Feel better about yourself
- And much, much more…
Rewards can be a great way to encourage positive behavior. Rewards that are personal to us do in fact help us stay motivated and establish long-term habits. It’s worth the time to come up with a system and a list of rewards for your own milestones! There are countless ways to reward yourself:
- Go for a mani/pedi
- Treat yourself to a massage
- Plan a night out with your friends
- Unwind with your favorite movie
- Share your progress on Social Media so your friends can celebrate with you
- Buy a new pair of shoes
- Clean out your closet and donate your too big clothes
- Get a new hairstyle
- Invest in a fitness tracker to motivate you even more
- Take a mini vacation
Almost anything can work as a reward as long as it fits into your budget and doesn’t sabotage your efforts. Don’t reward yourself with food. Food will sabotage your efforts, so always chose ways that don’t involve eating.
Make Exercise Fun
If you enjoy exercising, you’ll feel more motivated to do it again in the future. You can turn exercise into a positive experience by listening to music, maintaining an optimistic perspective, and not pushing yourself beyond your limits. Use these tips to add some excitement to your workout routine:
- Do it your way. The absolute BEST exercise for you is one that you will actually do! If running sounds dreadful, do not rush to sign up for a 10K race. Maybe look into walking, hiking, swimming or cycling. Rather than following a new trend or follow your friends, figure out what you like to do. If you really enjoy your chosen form of exercise, you will look forward to doing it rather than make excuses as to why you can’t.
- Create the perfect workout music playlist. If you’ve ever struggled through a silent workout because you left your headphones at home or felt a surge of energy when your favorite song comes on, you know that, when it comes to exercise, music matters.
Be your own cheerleader. Try leaving yourself notes of encouragement and surrounding yourself with positive people to help inspire and intensify your workouts.
Embrace the outdoors. Exercise doesn’t have to involve endless hours indoors in the gym. Make use of different locations such as exercising outdoors when the weather is good (or bad if you are brave). Go for a run, enjoy a good long hike or bike ride, exercise in your own back garden, or if you can’t pull yourself away from the TV you could even exercise while watching your favorite TV shows. A change of scene acts like a distraction so you won’t even notice how hard you are working.
- Try something new. Doing the same exercise sessions each time will very quickly get boring, and boredom doesn’t do much for your motivation. The answer: try and mix it up by adding some variety. Mixing in challenging new exercises can provide and extra boost of mental stimulation, keeps the workout exciting, and challenges the body in new ways.
- Grab a buddy. Life is full of great solo activities, but exercise isn’t always one of them. Working out with a buddy isn’t just a fun way to squeeze in some face time; it provides extra accountability along an added push to go that extra mile.
Have you ever started something, but still haven’t finished it? Putting your goals in writing and confirming them with another person is a powerful way to ensure you stick to your goal.
You may find success by reporting to someone else for weekly weigh-ins while others do well being accountable to themselves. Regardless of your strategy, a personal contract with yourself could be the tool you need to achieve your goals.
I use a weight loss journal to keep track of my goals. I record my daily water intake, food consumption, current and progressive body measurement, current and progressive weight and my weight loss goal contract which looks something like this:
Weight Loss Contract with Myself
I, _____________________________, agree to execute everything as to achieve the following weight loss goal:
Current Weight: __________ Date: __________
Weight Loss Goal for this Agreement: __________
Target Weight: __________ Date: __________
I, _____________________________, commit to starting today to achieve the weight loss that I know I want and need to feel good about myself. I take full responsibility for my weight and am willing to make permanent changes in my eating and exercise habits in order to live a healthier lifestyle.
Starting today and moving forward, I will no longer be denied the success I deserve. This is an important day in my life, the day I make the final commitment to do what needs to be done, to consistently focus on my goal and eat healthy, every day and every week moving forward. I will no longer make excuses or justify my current unhealthy eating and lifestyle.
I understand that my weight loss goal is going to be reached by developing new healthy habits overtime. I understand that I will not have to settle with my current weight. I have the power to change my relationship with food to one that supports my desire for a new healthy lifestyle.
Signature of Commitment/Date
As I sign this contract, I understand that my future is my responsibility and I recognize I am capable of achieving my goal.
Be true to yourself, and the benefits will come!