Finding motivation for working out
John Inkster, MS
Operations Manager - Wellness
CentraCare Health
How do you get motivated? Find your internal motivation. What are your goals? What do you like to do? Do you like to garden, play with grandkids, go fishing? What are your barriers? Are you too tired, too stressed, too lazy, too bored? Set S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, Timely). Use a personal action plan to help you set your goals.
Ask yourself:
- What can I do to add more activity into my day?
- What types of physical activities are enjoyable to me?
- Where will I do these activities?
- When is the best time for me to do these activities?
- How long can I do this activity now? (Start with one minute! Increase as able.)
Start slow. Set you exercise goals at a reasonable level that you can stick with:
- Aerobic exercise (walking, biking, swimming, etc.) for 30-60 minutes each session at least three days a week (try to get at least 10 minutes per session). Start at a moderate level. Work up to a total of 150 minutes per week.
- Resistance training (dumbbells, body weight, stability balls, etc.) of one to two sets with eight to 15 repetitions for two to three days per week.
- Stretching after each exercise session. Stretch and hold for 10-30 seconds within comfort range.
