5 Ways to Stay Motivated to Exercise at Home
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We’ve all heard that exercise is good for us. But easier said than done. Are you at home and having a hard time getting off the sofa? How can you stay motivated to exercise at home?
Even though I’m a personal trainer, I admit I’m sometimes tempted to skip a workout and veg out on Netflix. But I’ve learned that a little perseverance and some prompts help me stay on track. I also try to remember how good I feel after a workout. I never regret moving after feeling the post-workout endorphin rush.
Here are five tips to help keep you in the home exercise game (If you’re new to exercising, check with your doctor to make sure it’s ok to start.):
Embrace your current workout environment and write down a routine. Accept that it may be this way for the foreseeable future and create a schedule. Don’t have workout equipment? No problem. There are lots of exercises you can do just with your bodyweight (see #2 below). It’s ideal to do 150 minutes (2.5 hours) of moderate cardio a week and strength training at least twice a week to maintain and build muscle.
One approach is to create a schedule that you can follow and mark your progress. Here’s an example of one of a one-week schedule that I created for myself. It includes three days of strength training, two days of walking/hiking, one day of yoga, and one day of rest. The grid can be used for three weeks, increasing the challenge every week by upping reps or sets.
Try an online workout. New to exercise? Try our 10-minute Chair Workout without weights the first week; in the second week, up the challenge by increasing the number of reps, or adding light weights; in the third week, increase reps, add more weight, or do some or all of the exercises standing.
Go for a walk. Walking does a mind and body good.
Connect with a buddy and keep each other motivated. Work out together or do check-ins on a videoconferencing platform like Google Hangout, Zoom, or Skype or track each other’s workouts on fitness apps like Strava, or MyFitnessPal (free versions allow you to connect with others). Or create a challenge to do 10 or more wall pushups or chair standups at least two days a week. Check in via text when you’ve completed them.
Be kind to yourself and celebrate small steps. Doing any kind of activity is positive. Don’t beat yourself up if you miss a day or a workout. It’s important to move as much as you can. Do a 10-minute walk one day and then increase the time the next day.
Do you have other ways to stay motivated? Please share!
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