I agree with the rest. A couple of weeks ago, I had to get up at 5am on a Saturday morning to fit my run in before we went out of town for a family reunion.
At 5am when that alarm clock went off, I actually hit snooze because the last thing I wanted to do was get up and go out into the great outdoors and run for 30 minutes. But I didn't fall asleep, I sat there having a mental conversation with myself and got up and went out to run.
A LOT of the time, I'm talking myself into going to the gym or for a run. I know it needs to be done. I know I love it when I'm there. I know I'll feel amazing afterwards. And I know that if I don't do it I won't be ready for my half marathon next year which would suck.
And now, I ignore the "but I don't wanna" like I used to ignore the "I should work out." Because we all have that choice and working out is a way better option.
I agree with MEGADANCINPEEJ.. there is a reason that Nike uses " Just Do It " as their slogan. I wake up at 7, and take a 60 minute walk every day. Do I like getting up at 7? Of course not. I would rather sleep in, but I schedule it, and 5 minutes into the walk I feel much better. Just get started, and you will be surprised. Some of the best workouts happen on days that you had to drag your butt out of bed.
The only thing I would consider is that you hate the exercise. So why not plan something more fun. Frisbee, rock climbing, hiking, swimming, or a bike ride. You have to like something. It will be easier to Just Do It, if you like doing it.
Fitness Minutes: (55,801)
4,743 7/30/13 10:07 P
I never exercised until I was 52 years old. As you might imagine, it was very hard for me to establish a habit of exercising regularly. What helped me most was to take "baby steps." I didn't try to do too much too fast ... didn't try to make dramatic changes quickly.
The first step for me was simpy to try to exercise 3 times per week for about 15 minutes. That helped me establish a regular habit of it, even if it was just a small amount. It also helped me to figure out what time of day worked best, etc. (IFor me, the best time is right as I come home from work -- before I sit down, read the mail, get distracted, etc. Then I take a shower and am officially "home for the evening.")
After I took a couple of weeks to establish an exercise habit ... I increased my minutes slightly to 20 minutes ... then went to 4 days per week ... etc. That was about 6 years ago. Now I exercise for 30-45 minutes, about 5 days per week. Had I started out trying to exercise that much in the beginning, I never would have stuck with it.
So my recommendation is to start small ... with a type and amount of exercise that does not seem like "big deal" to you ... a type and amount that you can easily do regularly to make it easy for you to establish a habit of it.
Before you go further, ask yourself why you want to lose weight, what worked in the past, what didn't, and what you can do differently this time. When you get your list together, remember that you need to make SMALL changes - a little bit at a time so as not to overwhelm yourself :)
Here are some things that worked for me.
1) Talk to friends and family. You never know when something somone says will light a fire under you ! For me, it was a heart-to-heart with my best friend !
2) Find a gym buddy, someone who is willing to work out with you, or even someone who is just happy to walk with you to the entrance of the gym. Getting an entourage (even of 1) beats going it alone !
3) If you decide to go to the gym, some offer free personal training sessions. See if you can get those. Use this to get yourself acquainted with strength training exercises.
4) Ask yourself what could provide additional incentive. For me, it was paying for more personal sessions. I didn't want my money to go to waste ! Additionally, my trainer is friendly and makes those torture sessions fun :)
5) Eat right. You can exercise like a mad man, but if you don't eat right, you are delaying your rewards. Ease into it. Try to work towards going easy on the salt and sugar, and eating less processed foods
6) Blog about it. The Spark Friend network is an AMAZINGLY supportive community. You'll want to keep going because there are people out there who understand your struggles and who are happily cheering you along and celebrating your victories !
7) After a while, you'll start to see the scale shift, your clothes will get looser, your features will begin to change, and you'll start to feel your health improve. Then you'll REALLY want to keep going !
Good luck. I hope this helps !
7/29/13 4:48 P
Do something easy like walk in the neighborhood or ride your bike at first. Once you've established the habit, try something more strenuous at the gym.
I find it's easiest to make it part of my schedule! The first week is the hardest and then it starts becoming routine. And it helps to enjoy what you are doing for exercise too! Having someone to be accountable to is also motivating!
Sometimes you just need to schedule it in and do it. I have scheduled workout time (just like I am scheduled to go to work), and sure there are days I just don't want to do it, but I remind myself that I need to meet my calorie goal for the week, I want to get it out of the way sooner rather than later so I don't have to exercise all weekend, and that the more time I spend lollygagging the less time I can enjoy after I get home from the gym.
It's like brushing your teeth or taking a shower - it's something you do for your personal health that you don't get to unschedule just because you don't want to.
7/29/13 2:00 P
I started by making walking dates with friends. somehow knowing that I had to meet somebody really helped. and it wasn't nearly as boring catching up with a friend while we walked.
start small but set goals for yourself. even 5 to 10 min to start is fine walking around the block
What generally helps me is making a plan: looking at my schedule and planning this is when I am going to do this, what is a realistic time?, put it on my calendar, and make myself do it. I like to think about it as if I were going to start a new class, or am making an important appointment or something.
The first day is the hardest day, then I remember: oh yeah, I like the feeling that exercise gives me and every day after is so much easier.
What do you start with? What do you like to do? -- Start with that. When you are starting to exercise, movement is the key -- do whatever you like to do that gets you moving. If there is something that you have been meaning to try like yoga or dance -- sign up for a class. Have you always wanted to be a runner? You could start Couch to 5k. Was there something you used to do when you were a kid that you remember really liking? Try that again. The more fun something is for you the more you are going to want to do it and the more you want to do it the more you will make the effort to make it part of your daily life. A lot of people start by just walking.
Also, there is no failing, so take that pressure off yourself. What happens if you don't exercise today? You didn't exercise today. That's all. And you have tomorrow and the next day, and the next day, etc to exercise if you want to.
Try to work out at the same time each day - this helps make it part of your routine rather than something you need to get specifically motivated for. * A little bit of 'public accountability' can help stay on track - even something as a chart on the fridge saying "Sunflowerstar's workouts this month" that you tick off each time you work out. * You don't have to go flat out for 60 minutes for exercise to do you good. Even something as simple as 10 minutes can give you benefits, and help build a routine. * Go for something simple and fun when starting out - whether walking around your neighborhood, a dance DVD, etc. Take the intimidation out of exercise by doing something you know is within your limits. * Lay out your exercise clothes in the evening, so they are ready to hand when you get out of bed. (Some suggest sleeping in your exercise clothes, although that is taking it a little too far for me).
Fitness Minutes: (69,051)
7/29/13 2:58 A
I was a total couch potato most of my adult life. No matter how high the "motivation" level, it never stuck with me for more than a few months, if that. But this time, I knew my attitude had to change. I needed to "just do it" until it became 2nd nature, and that took me probably over 7 months of forcing myself (and that was doing something I loved doing!). Now, I take pride in making my workouts a priority and fitting in the rest of my life around it. After over a year and half of this, I am truly enjoying the process of challenging myself and marvel everyday in the changes in my body, and that's not just the weight loss, but rather in my strength and stamina. I don't need motivation anymore. I love getting sweaty and the feeling of accomplishment when I mentally check off another successful workout.
Fitness Minutes: (23,579)
7/29/13 1:10 A
-New workout clothing, even if it's from a thrift store. If it's comfy and nice, it will feel good to wear while exercising and you'll feel better about yourself. -Workout music. Occasionally change it up, it will entertain. -Just Do It. I find that if I don't feel like it, but I force myself because I know I should, I end up feeling grateful I did it anyways, which makes me feel better, eat better, sleep better, then want to do it again. -Drink lots of water. Usually you'll feel your energy is depleted if you're dehydrated. -Get an exercise friend -Find exercise videos that you will have fun doing -Take measurements. After a month or so, retake your measurements. If you've been eating healthy, you'll see results, then it will motivate you to keep doing what you're doing. -Walk a dog, or ask someone else if they would like you to walk their dog. It use to make me so happy when I owned one. =) -Get a gym membership. Because you'll be paying monthly fees, it will help you to take advantage of the facilities and not waste money. -Take before pictures, and work to change yourself over time. -Drink 16 to 24 oz of water, eat 1/2 c. of fruit, and a slice of bread about 30 minutes before exercising. It will carry the energy over into your workout. Be sure to have a carb and protein afterwards. More importantly, eat healthy the day before a workout. The fuel your body uses as glycogen in the first minutes of your exercise is the fuel taken from the food the night before. -Make a goal to walk 2 miles in 30 minutes by a certain date, whenever you believe you can reach that goal. Work up to it. Making small goals will help lead you to your ultimate goal of exercising more. So, start with just little steps at first, but gradually work in a little more each day, making sure that you take 1-2 rest days a week.
I hope this all helps. It is what always works for me.
Fitness Minutes: (0)
1 7/29/13 12:56 A
I do sporadic exercise, but want to start exercising more regularly. How do I 'just do it' and stop procrastinating so much. This morning I got out of bed, walked into the lounge and then walked back to bed. I really want to be motivated and even got out of bed, but I just couldn't motivate myself to actually DO anything. Anyone have any tips for getting my mind right and starting a programme? Also, what do you start with? there is so much information out there, I'm overwhelmed by it all. I'm scared of failing. That's the problem. If I don't start, I can't fail. but by not starting, I'm already failing, aren't I?!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.