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GUIDELINES
So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a consis-
tent basis, what is?
Scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise pro-
gram is a combination of two elements: finding the right incentives and building a habit. And, as we will see,
these two motivational factors are connected, but distinct.
Focusing on the positive is one of the best incentives to exercise. Avoid looking at exercise as a way to fix
something that's wrong with your body. Instead, focus on your successes. Pat yourself on the back each time
you've made it though a workout. Thrive on the energy that exercising gives you. Reward yourself with a dinner
out, after you have reached a certain weight loss goal, or buy yourself a new workout outfit. With these rewards,
you'll go back for more, and your body will show results.
Don't view exercise as punishment. Don't look at exercise as something that has to be tackled because you
are out of shape. Think of exercise as an investment in your health, your physical looks and your mental outlook.
As you run, walk or lift weights, concentrate on the positive energy being generated within your body and the
renewed sense of life and wellness you feel.
The basics of any fitness program are planning and setting goals. Goal setting and formulating a plan are
the most clear ways of establishing a consistent program of exercise; they are also a powerful form of direction
and motivation. Take some time to think about what will help you begin your exercise program. Write these
down in your daily planner or diary. Goals provide a sense of purpose and incentive that can drive you to your
intended destination. However, for goals to be effective they need to be realistic. Motivation will be strength-
ened only if it's possible to reach your objectives.
Consider this: Your mind and body will respond better to exercise if you start with 20-minute sessions,
three times a week, rather than an hour session four times per week. Once the sessions become a routine, aim
for 30 minutes, then increase from there.
The most important thing in any exercise program is to do your best to keep progressing, backsliding as
little as possible and getting back on the horse just as fast as possible if you fall off. Try to anticipate lapses: If
a crazy workday looms, get up early and squeeze in a short ride on a stationary bicycle so that you've achieved
something even if it isn't your regular workout routine. When on a business trip, stay in a hotel that has an
onsite workout facility.
Exercise is one of life's joys. It energizes – giving you a sense of well-being and accomplishment and keeps
you healthy and fit. There is great pleasure in being able to set goals, accept challenges, and push yourself to a
better lifestyle of health and fitness. No matter what your reason for exercising – to lose weight, to get fit, or to
feel better – motivating yourself to exercise on a regular basis requires changing your behavior.
> Make Exercise A Habit
The key to a successful fitness program is getting your body to do what your mind knows it should. Here
are six mental strategies to help keep you focused on your fitness goals.
1. Clarify why you want to exercise.
If you want to gain strength – is it to swim more laps, or to tone-up
your body. By understanding and detailing your goals, you will be better able to stay motivated.
2. Vary your workout.
To make your routine more enjoyable, vary it once in a while. Supplement your indoor
cycling with outdoor cycling and strength training. These activities make exercise more interesting and increase
your fitness level by making you utilize different muscle groups.
3. Focus on the positive.
Avoid looking at your exercise program as a way to fix something that's wrong with
your body. Instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy that
exercising gives you.