Here are some strategies to make exercise a part of your everyday life - and enjoy it!

Look at your exercise as an investment

Exercise IS an investment in yourself and your health and you deserve it.
Set aside at least three unchangeable times a week and look for another couple when you can.   Early mornings can be great for some people who find it's easier to roll out of bed and leap onto a treadmill or bench than it is to get to a gym (in most cases!).  Evening sessions can also be a great time to exercise. They provide an opportunity to enjoy a real wind-down - a time to separate yourself from the stresses of the day - and it can be a better way to spend your evening than with lazy activities such as drinking or eating snacks with your feet up in front of the TV.

And many of us can find a space a time or two in the weekend. If you're really serious about achieving your goals then you'll make time to exercise.

Feel like you need something else?

Music can be a huge motivator for a lot of people. Try music as an accompaniment to your workout, or even popping on the treadmill in front of the TV, or a DVD.  If you're using free weights or gym balls, though, you may find that to avoid injury you are better to concentrate on the activity and your form, so TV mightn't help.
 
Remember this...
 
When you hear the "I don't feel like it" voice, tell yourself you're someone who "simply moves at the right time.  It might not feel good right now, but chances are - and the past has shown - that it will soon."
 
One way to make it happen is...

Make it easy to start

 
Have your gear ready to go.  Lower the treadmill platform in one movement, plug it in, and turn it on.

A bench should similarly take a moment to get in place.  Dumbbells should be handy, not under three suitcases in the garage.  Same with a gym ball.  Keep it handy.

You do need a little space.  Without it you're uncomfortable at best and physically inhibited at worst.

With a bench, weights and gym ball you need about eight-plus feet square to be comfortable.  And if you're using a piece of cardio gear (treadmill, exercycle etc) it can be better to have a more inspiring view than a wall two feet away. Even if it's posters of places you'd like to go or inspiring healthy images.

If you head out for a walk or run around the streets in the morning, then keep your gear handy beside the bed so you can literally step right into your trainers. Nothing ruins your motivation to exercise more than a 30 minute struggle to find your workout bra.

Exercise with a friend

If you have a neighbour or friend that lives close by then why not exercise together? It's so easy (and lazy) to always meet friends for coffee and cake, when you could easily use that time to catch up - and work out. Take turns to go to each other's house or go for a jog outdoors or perhaps a power walk.  Working out with a friend makes the exercise session a social occasion as well.

Concentrate when necessary

Strength, balance and co-ordination exercises need it - to get your form (technique) right - and to put in the best effort.  Wherever you are, be there!  Concentration on your exercise give your mind a rest from a hectic day and relax you.

Get a plastic sleeve to keep your exercise programmes in (stationers have them).  This keeps them free from perspiration, and minimizes tears and creases and if you keep your exercise programme filed tidily you can't make the 'I lost it' excuse.

Enjoy a rest afterwards

Many people stay with the buzz and don't stop after exercise, but some savour an absolute break.  Lie down for 15 minutes.  It completes the stress-buster of exercise. After a cool down is a great time to enjoy a meditative moment just being at peace with yourself and letting your body settle after a workout session.

Goals...  Make it easy on yourself

Many studies have shown that people very often have unrealistic expectations about personal physical goals.  For example, in one survey, a 31% weight loss would make a dieter 'happy', and a 15.7% loss would be 'disappointing'.  We sometimes set ourselves up to fail!

What's wrong with a 4-5% strength or fitness improvement per month (1% per week, say) when you look at it over a longer period?   What's a half-kilo a week in fat loss, added up?  More than 12 kilos in six months.

When you are just starting out to exercise, you don't even need absolute goals.   Just aim for 20 minutes cardio, and/or 3 sets of ten repetitions with just a little stress on the exercises in your plan.  And when you do get to hit 'em hard, small increments get you a long way, avoid injury, and feel good.

List and read your reasons for exercise every day

Pick the ones that really count to you; the ones that really get you going!  As you may know, one difference between people who achieve things and those who don't, is having a list of goals, and very often what makes big achievers is that they actually read and develop the list frequently!
(Feeling listless? Make a list!)

Some of them may be:

To lose weight, or assist in a weight loss plan

• To reduce stress, improve sleep

• To increase general energy

• To perform better at a particular activity, or sport

• To slow the effects of aging, or recover from illness

• To improve cardiovascular fitness

• To improve your muscle tone

• To enhance the overall quality of life

• To have a better feeling of wellbeing

Avoid the "All or Nothing" mentality

Have you had plans to exercise five times one week and the first day something happened and you didn't exercise? When this happens, many people give up on the rest of the week? This is known as the 'All or Nothing' mentality. Keep away from this - it doesn't work. If you approach your exercise and nutrition program in that manner, you set yourself up for failure. Allow for flexibility in your exercise plans and know one missed day is not a setback, just pick yourself back up and get on track again the next day.

Article contributed by www.fitnessandleisure.co.nz

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