At the beginning of every year, many of us make a New Year’s resolution to get into shape and eat a healthy diet. Over time, however, that resolve tends to melt away as family responsibilities, school, and work take their place.
American Heart Month is a good time to reconsider your fitness plan and what you can do to improve your heart’s health. Here are five suggestions to improve your exercise motivation and inspire you to adopt a regular fitness routine.
#1: Set a SMART Goal for Exercise Motivation
A clear direction can be helpful when you’re creating a regular exercise routine. Consider framing your exercise goals using the SMART framework:
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
So rather than making the vague promise of “I’m going to exercise more this year,” make it more specific. An example would be going to a fitness center, three to five days a week, for at least one hour. Another example would be walking for 30 minutes, five days a week, for six months.
#2: Find an Accountability Partner
Often, working out with no result can feel pointless. However, a partner such as a friend, a relative, or a coworker can provide you with exercise motivation when you’re tired or stressed.
Even a simple walk for 30 minutes can be impactful. According to the Mayo Clinic, regular brisk walking has multiple benefits, including:
- Staying at a healthy weight
- Strengthening bones and muscles
- Improving balance and coordination
- Reducing stress and tension
#3: Try Something New
Are you bored with the same old, same old, exercise sessions? Consider joining a group class in spinning, aquatic exercise or Zumba.
Dance classes are especially helpful for both men and women. Les Mills, a retired New Zealand track and field athlete, Olympian, and owner of a global fitness company, notes that “A good dance session lifts your heart rate and delivers a seriously good cardio workout.
“It can improve muscular strength and muscle tone, and importantly enhance your coordination, agility and flexibility. Dancing can also help alleviate stress and ease depression, and unlock a wealth of exercise endorphins.”
#4: Get Your Game On
There’s an app for almost any purpose these days, and that includes fitness. Turning your workouts into a game with specific goals to reach can provide you with THE motivation to work out more regularly. Some fun apps for exercise motivation include:
#5: Build in a Reward System
A tangible reward can often be a source of inspiration to keep working out. For example, consider putting aside a small amount (for example, $1 or $2) for every successful workout.
After a certain number of regular workouts, you can then reward yourself with different items, such as:
- A new water bottle
- A new workout shirt, shorts or pants
- A core ball
- A set of sneakers or dance shoes
Health Sciences faculty member Dr. Karyn Gallivan advises, “February, American Heart Month, is a great time to refocus on cardiovascular health. While there are many positive effects of regular strength and endurance training, a few key benefits include improved blood sugar, blood pressure, and cholesterol/triglyceride metabolism.
“These changes alone can help you prevent, reverse, or manage chronic diseases, such as hypertension, Type 2 diabetes, and high cholesterol, and regular exercise can decrease your body fat. In turn, that will help you prevent more serious cardiovascular diseases. Be kind to your heart and health – get out there!”
Note: Before starting any exercise routine, be sure to check with a healthcare provider. In addition, start with easy exercises and work your way up to more difficult exercises as your body adjusts and becomes fitter.
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