***This is the weekly update post for the “12 Months to a Healthier You” Challenge. To find out more about this challenge and to see all of the posts on this topic, click here.
Happy Thursday!
We’re still freezing here, how about you?
Oh but we didn’t come to talk about the weather. We came to see how I’ve been doing on my goal to exercise at least 20 minutes, five times per week. (Read about my goal here)
It’s been going okay. Still working on getting the routine to “second nature” status. But it’s coming along. I missed it a few times this week. One day I missed was because I was experiencing so much pain in my neck (not sure why) and wrist (Carpel Tunnel) that I really couldn’t do much. The other day that I missed I went ahead and made up for it the next morning.
I’ll get there, I promise! And so will you!
Today I want to share with you some things I’ve learned about exercise and motivation. I hope they’ll help you get past the obstacles and get moving.
What I’ve learned about exercise:
- If you have adrenal fatigue, you should do simple exercises and not over-stress your body.
- Moderate exercise has been proven to reduce stress and even alleviate depression.
- You don’t have to work out vigorously to get results. This is true even if you don’t have adrenal fatigue.
These three points are vital to me because I battle both Adrenal Fatigue and depression.(Click here for more of my depression story.) It’s important for me to remember that it’s not only okay for me to do less strenuous exercises but it’s better for me. I also need to remember that it’s not just for long-term health that I exercise; it’s for immediate emotional health. If you suffer from depression, you don’t have to feel powerless against it. Start fighting it with regular exercise. (<<–Tweet that))
What I’ve learned about motivation:
Know that you know it has to be done
The first truth that I know about myself when it comes to motivation is that if I’m going to do something difficult or unpleasant, I have to be completely convinced that it needs to be done and that there are sufficient rewards. Going back to the above points, I know that in order to remain emotionally healthy I must exercise. I have already felt the rewards so that criteria is met. When you make a decision to begin a new habit, make sure you know why it is absolutely essential and what your reward will be. (<<–Tweet that)
Plan for a happy ending
Studies show that people remember and evaluate events based on the emotions they felt in the last part of the event. If something you experienced was basically unenjoyable, but the last part of it “wasn’t so bad” then you will remember the event as not so bad.
You can use this principle to your advantage when trying to adopt an exercise routine that you’ll stick to. Make sure to end your exercise time with something you enjoy; a nice cool-down, stretches, music that you enjoy, a long shower, whatever will leave you with warm feelings about your workout. This is one reason I like to get alone on the treadmill with just my ipod. I can listen to podcasts or audio books and feel like I’m having some refreshing “me time” all while I’m getting my much needed exercise.
Remove the known obstacles
You have to set yourself up for success. Make sure that all of the obstacles between you and your workout are removed. If you’re working out in the morning, have your clothes set out the night before. Don’t pile things on your treadmill! Have some healthy snacks ready for when you’re done so you don’t dive into a bag of cookies. Write your workout on your schedule just as you would any other nonnegotiable appointment. figure out what obstacle is derailing your efforts to get and stay fit and then remove them or find ways to work around them ahead of time so they won’t derail your efforts.
Just do the next thing
Sometimes that thing we need to do is just too overwhelming, or too unpleasant. Sometimes it seems like it will take too long or be too difficult. Many things that are worth doing are not done easily. That’s where you have to break you objective down into smaller tasks that are very easy and doable.
If exercising seems like too much trouble, just tell yourself to get up from whatever you’re doing.
Now convince yourself to just put on some exercise clothes. Don’t even worry about whether or not you’ll exercise. Just do the next thing.
Get a glass of water and something to listen to.
Well now you may as well get on that treadmill, now that you’re dressed and ready!
Know the reward
All the logic and long-term benefits in the world aren’t going to get me on that treadmill when the day is quickly coming to a close and I’ve got ten other things I’d rather do. There is only one thing that helps me take that step to go change my clothes, get a glass of water, and get walking. It’s knowing that exercise makes me feel better, emotionally and physically. I’m stronger, more flexible and noticeably in a better mood.
Motivation is a tricky thing
We often think of motivation as “feeling like it” but motivation is so much more than that. I can be very motivated to do something without feeling like it in the least. I’ve posted a section of my book “How Do I Get It All Done… And Still Have Time To Enjoy It?” on my blog. It’s a more in depth look at motivation. Click the words in yellow to read more.
So this week, think about your motivators and your obstacle. Why are you doing this, what stands in your way? Go make it happen, because you’ve got blessings waiting for you!
Some resources for you
Here are some articles and books that I’ve found to be very helpful
http://www.adrenalfatigue.org/what-is-adrenal-fatigue
*These are my affiliate links.
Linking up with:
moneysavingmom richlyrooted servingjoyfully
The post Healthier You Update: Motivation appeared first on Beth Cranford 2013.