Tips on Enjoying Exercise

Some people loathe exercise; I crave it.  As a long-time athlete, coach, and personal trainer, I’d like to offer some tips on how you too could enjoy working out.

1. First of all, start with an exercise that is easy and comfortable for you.  Walking is a great way to begin.  If you can, make it social.  Find a friend to join you for a stroll, and the time is likely to pass quickly.  If you are going alone, listen to music or audiobooks, or simply enjoy the sounds of being outdoors.  Walk in parks for the beauty, neighborhoods for the convenience, or explore a new area for the adventure.  As you get accustomed to walking, speed it up to make it a brisk walk.  Do not discredit brisk walking; it is good for your heart, lungs, bones, and muscles, as well as for your endurance and balance.

• Progress gradually.  Once you are comfortable and confident walking and you do so regularly, it is time to move on to something more energetic.  Dance to music you love, bike around the neighborhood, or swim, if you have access to a pool.  There is no need to race when you do these aerobic activities.  The goal is to enjoy what you are doing so that you can willingly establish a routine.

Next – and this could be in a month or a year or whatever time frame suits you — add in three weight-resistant exercises; there is no need to do more when you are getting into the habit of exercising.  Squats, bicycle crunches, and push-ups offer a great combination to use major muscle groups.  Look online or talk to a personal trainer to find out how to do the proper form of these, and also how to modify them for your level.  For example, people often start out doing push-ups as they stand with hands upon a wall, and they lean into the wall.  They do bicycle crunches while sitting in a chair.  They squat to a chair seat.  Exercise can be done at all levels, with the proper modification.

• This is very important:  bundle exercise with a pleasure.  When I ride a stationary bike, for example, I watch movies borrowed from the library.  When I jog, I listen to my favorite podcasts and audiobooks on my iPod or phone. Some people like to read novels while they work out on the elliptical trainer and some like to listen to music as they lift weights.  The key is to associate exercise with something special that you enjoy.

• Consider using a Fitbit or other devise to monitor your activity.  For many people, seeing how many steps they take and what distance they cover is very motivating.

• As you work out, think positive thoughts about the experience.  Remind yourself, “I can handle this challenge.  I am getting stronger and healthier.”  Repeat that as often as you need.  When you find yourself thinking, “I am tired” remember that being tired can be part of the process; nothing is wrong.  Once you are in the habit of exercising, you are likely to feel refreshed after each session.

• Stick with it to get the rewards of exercise.  When people begin exercising, it can be particularly challenging, but as the body adjusts – and it always adjusts over time –people find that they have more energy, better mental attitudes, and healthier, stronger bodies.  Knowing that you will feel refreshed after you exercise can make the experience more rewarding.

Exercise is great for the body and mind.  Remember that “A thousand mile journey begins with one step” as you take a step today to get moving.  Enjoy!