We all know that we should exercise to keep us healthy and help us to live longer, but is this enough to motivate us to actually get off the couch and do it? No, finds a study by researchers at the University of Michigan Institute for Research on Women and Gender.
“While people say they value health and healthy aging, those distant benefits don’t make exercise compelling enough to fit into their busy lives,” says investigator Michelle Segar, an associate professor of family medicine.
The conclusions come from three surveys completed within one year of 226 women between the ages of 40 to 60 who work full time. The respondents were asked about their exercise goals and participation, body mass index, and level of social support. What they found was that the motivation to exercise comes from achieving immediate results, such as improved mood, reduced stress, or more energy. Some report that exercise just makes life more enjoyable, from having more focus to being more patient as a parent.
“That makes exercise more compelling to fit into a busy schedule,” notes Michelle Segar.
So, do you find yourself postponing exercise on a regular basis? Here are some of the most common reasons people give for not getting enough physical activity in a day – and some motives for you to ditch these excuses:
“I don’t have time to exercise.” – The CDC recommends 150 minutes of exercise each week, or approximately 30 minutes, five times a week. Don’t think you have a half hour to spare? How about 15 minutes? New research finds that even this seemingly small amount has huge health benefits including a three-year increase in life expectancy and a 14% reduction of death by any cause. Look at your schedule and find something that can be postponed to later in the day, given to someone else to do, or eliminated altogether. Use those 15 minutes to purposefully increase your physical activity.
“I hate to exercise.” – Not everyone likes running or Zumba classes, so don’t feel like you need to adopt your bestie’s favorite form of exercise. Find something that you like to do, and that you can maintain on a regular basis. If you are a social person, a group class or a group run (like those training for a specific event) might be the ideal plan for you. Because they are held at a specific time, you can’t postpone it saying “I’ll do it later.” It is an appointment you can put in your planner. If you are a solo-type person, locate the best spots in your neck of the woods to walk by yourself or with your dog or run. If you have Netflix, locate an enjoyable video to stream so you can exercise in the privacy of your own home. There is a wide variety from Aerobics to Yoga.
“I need a specific reason to exercise.” – Everyone should have a goal that they work toward when exercising. Write down that goal and track your progress toward it. Call it a “health bucket list” and tackle some big goals like rock climbing, running a marathon, or hiking in the mountains.
“It is just too hard to get started.” – Just getting up and getting going is probably 90% of the exercise battle. Put motivational quotes around your home to keep you pumped. Write down in your exercise journal how you feel after every workout, and read these when you are tempted to skip it. If pictures motivate you, post some of your favorite, healthy people or of a outfit you would like to wear to show off your toned arms or legs.
Remember that every little bit toward your health goals count. Remove any negative thoughts you have such as “I can’t do enough, so I won’t do anything at all” or “I should be running instead of walking.” Reward yourself for all that you do for your health, and you will be more likely to stick to it.
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