Fitness Articles

Help Yourself Over Exercise Hurdles

Make Options Instead of Excuses

It’s the time of year when those New Year’s Resolutions are getting more difficult to keep, and the winter weather isn’t making it any easier. You probably had a lot of enthusiasm for the first few weeks—you joined the gym, exercised regularly, probably even improved your endurance and strength by now. But as the weeks go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are plenty of helpers to get you over those exercise hurdles. 

Hurdle #1: "I don’t have enough time to exercise." Helpers:
  • Take your gym bag to work and exercise during lunch. Having your gear with you will also make it easier to go straight to the gym after work.
  • Exercise in smaller intervals of time. Three 15-minute "mini workouts" spread throughout the day can be just as effective as one 45-minute session. Try to fit in a mini workout first thing in the morning, during breaks, at lunch, and after dinner. Don’t have 15 minutes? Any interval (even 5 minutes) is better than none.
  • Do your workout first thing in the morning, when you are less likely to be distracted by other daily tasks.
  • Find ways to squeeze extra activity into your normal routine. Take the stairs instead of the elevator, stretch at work, or ride the stationary bike while watching TV. Do crunches and other strength exercises during commercial breaks.
  • Instead of meeting your friends for lunch this weekend, meet them for a leisurely walk or nature hike.
  • Spend time with your family and kids doing fun activities. Instead of going to dinner and a movie, try: miniature golf, riding bikes, playing at a park, ice skating, playing in the snow, or practicing your child’s favorite sport with them. Geocaching can be a fun activity for the whole family.
Hurdle #2: "I'm discouraged since I don’t seen immediate results." Helpers:
  • Set challenging, yet attainable, short-term and long-term goals. Don’t forget about The Importance of Setting Medium-Term Goals.
  • Track activity on a daily basis (what you ate, your activity level), but measure results (weigh-in, inches lost) every week or two in order to accurately observe progress.
  • Use more than just weight loss to measure success. For instance, look for positive changes in your energy, stress, endurance, strength, blood pressure and cholesterol levels. All of these should improve when you implement healthier habits.
  • Set rewards for meeting daily, weekly and monthly goals. Whether it’s a massage, video rental, or a vacation, pick something that is meaningful (and financially affordable) to you. Continued ›
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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

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