Physical activity - staying motivated

If you have managed to make that significant shift in behaviour to start a physical activity program – the next most crucial thing is to make it habitual. You need to pick an activity that appeals to you, suits your budget and lifestyle, and doesn’t involve a lot of travel. Finding someone to exercise with you, or support you in some other way, can be a good way to help you stay motivated.

Remember, always consult with your doctor before beginning any new exercise program, particularly if you are overweight, over 40 years of age, haven’t exercised in a long time or have a chronic medical condition.

Start off right
Suggestions include:

• Pick an activity (or range of activities) that appeal to you. Also choose activities that you are confident of managing physically. For example, if you don’t like jogging or have previously failed at sustaining a jogging program, chances are you won’t keep it up. Remember that enjoyment and confidence are very important to help you maintain physical activity in the long term. Choose an activity that suits your lifestyle. For example, opting for expensive sports like golf or waterskiing may not be sustainable if your income doesn’t stretch that far.
• Choose an activity that you can perform close to home or work. If you have to drive for an hour or more in order to exercise, you may find yourself skipping sessions.
• Set realistic goals. For example, you might decide to aim for four activity sessions per week rather than aiming for a set amount of weight loss. Otherwise, you may be disappointed and discouraged if a frenzied week of exercise doesn’t result in a 4kg weight loss. Accept that regular exercise is a lifelong commitment, not a short-term binge. If you’re trying to lose weight, a healthy weight loss is between 0.5kg and 1.0kg per week. Remember that, while muscle weighs more than fat, bathroom scales can’t tell the difference.
• Remember also that research indicates you don’t need to lose weight to gain significant health benefits.
• Start small. Aim to just include more general activity into your day, working toward a continuous bout of exercise for about 10 minutes per day at first, and gradually work your way up to 30 minutes or more.
• Make the commitment. Put ‘exercise appointments’ in your diary, at least for the first few weeks until exercise becomes a habit.
• Find a friend or family member to be active with. Motivate and reward each other and enjoy the process together.
• This is obviously important to you or you would not have taken the steps to change your behaviour, so make exercise a priority in your life.

• Reduce back pain
• Improve joint mobility
• Sleep better
• Keep up with the kids
• Lose weight
• Feel more energetic
• Manage feelings of depression or anxiety.

• If you think too much about exercising, you may well talk yourself out of it.
• People who exercise regularly don’t bother with positive thinking or pep talks. Try ‘walking the walk’ instead of ‘talking the talk’.
• It may help to consider exercising as an activity like brushing your teeth – don’t consider the pros and cons. Just do it! Book dates in your diary and stick to them.
• When obstacles arise, adapt. For example, if a thunderstorm breaks, ride your stationary bike or exercise to a videotape in your living room instead of going for a walk. Plan ahead for such events by creating a back-up plan or two.

• Keep a training diary. This will help you to spot every little improvement you make.
• Pay attention to the way you feel. Was yesterday’s gardening session easier on your back? Are your jeans looser? Were you able to laugh off an irritating event today? Simply taking the time to recognise these little improvements to your daily quality of life can increase your motivation to exercise.
• Reward yourself whenever you reach a fitness goal – for example, your aim is to walk every night after work and you’ve achieved your goal. Rewards could range from a magazine membership to a manicure. The point is to celebrate your achievements in any way that is meaningful to you.

• Choose from a range of physical activities.
• If you feel bored by an exercise routine, challenge yourself. For example, try to walk a bit faster on your 30-minute walk. Or choose a different route.
• Try something new within your existing routine. For example, if swimming is becoming ‘ho-hum’, swap to a different stroke.
• Set new fitness goals.
• Find a training partner.
• Choose a new activity that interests you.
• Join a group activity. The enthusiasm of others and the sense of camaraderie can buoy you along.
• Purchase new equipment or a new workout outfit.

• Illness – once you feel a little better, opt for a gentle exercise routine. For example, take a 10-minute stroll around the neighbourhood instead of jogging for an hour, perform isometrics (muscle-tightening exercises) or stretches, or use ‘fitness bands’ to maintain muscle strength.
• Injury – you will need to set new goals for the short term. Make recovery, not exercise, your first priority. Ask your doctor or medical specialist about how you can keep fit while recovering. Gentle exercise like walking, stretching or swimming may be possible. Be guided by your doctor.
• Holiday – take advantage of local facilities. For example, some hotels have swimming pools, tennis courts or gyms. If you’re holidaying at the beach, take a daily swim. Tour on foot – walking is one of the best ways to see the sights and is a great aerobic and weight-bearing exercise.
• Business commitments – exercise at your desk. For example, isometric exercises involve rhythmically clenching muscle groups and can be done anywhere. Perform stretches. Take a break from your desk and walk the stairs every now and then.
• Bad weather – adapt your routine. Exercise indoors – head to your local swimming pool or gym.

• Remember that unexpected events will arise from time to time and disrupt your exercise routine. Don’t let this worry you, but make a date in your diary for your next available exercise session.
• Consider getting up 30 minutes earlier to exercise if the rest of your day is packed with events.
• Keep ‘at home’ exercise options accessible – for example, exercise videotapes or a stationary bike.
• Aim to increase the physical activity in your everyday routine – for example, walk instead of drive to the train station, take the stairs instead of the elevator or take a walk at lunchtime.
• Focus on your healthy diet when exercise isn’t possible.
• Appreciate that a short break may be a good thing. Remember, even professional athletes schedule regular periods of ‘down time’. This may be important if you participate in rigorous activities such as weight training.

• Your doctor
• Local council
• Neighbourhood gym
• ‘Go for your life’ Infoline Tel. 1300 739 899 www.goforyourlife.vic.gov.au
• BHC Activity finder

• Always consult with your doctor before starting any new exercise routine, particularly if you are overweight, over 40 years, haven’t exercised in a long time or have a chronic medical condition.
• People who manage to maintain a regular exercise program don’t intellectualise about it – they just go ahead and do it.

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