Dear Doctors Column, January 15, 2007

Finding motivation to stick with exercise goals

Question:

Do you have any recommendations for staying motivated to exercise? I want to do well, and though I start out with a bang, I seem to lose interest after a few months. Also, what are some everyday things I can do to help me keep moving?

Answer:

UAB fitness experts say the key to staying motivated is finding a program that works for you. Rarely does the first thing you try work. And, if you do hit on something useful and enjoyable, chances are you will want to continue adding a variety of motivators to keep things fun and interesting.

Here are a few tried-and-true tips you can use to start an exercise habit you can stick with:

• Get by with a little help from your friends. Whether it is one friend or several, having a partner builds commitment. One study found that people who have an exercise buddy were twice as likely to be exercising a year later as those who worked out alone.
• Keep track of your trek. Everybody likes to look back and see how far they have come. Get a notebook and jot down your weight and measurements at certain set intervals, say every payday or the first Saturday of every month. Be sure to keep a record of your workouts, including activity and duration, so you can measure your progression. Take photos, too, for a visual glimpse into the past. Nothing motivates like success!
• Seek immediate gratification. Place a big calendar in the kitchen and buy rolls of fun, colorful stickers. For every day you work out, a sticker goes up on the calendar. Or, divide rewards in blocks of time, say, a sticker for every 10 minutes you exercise. There is an added bonus with this method — your family will notice your determination and successes, and you will be setting a terrific example for your partner and children.
• Make time to take time. Limit your exercise time to 1 hour, including showering and dressing after your workout. If exercise takes too much time on an already jam-packed calendar, people tend to drop it.

The American Heart Association offers these tips to put more physical activity in your daily life.

At Home:

• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig, and pick up trash.
• Go out for a short walk before breakfast, after dinner, or both! Start with 5 to 10 minutes and work up to 30 minutes.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.

At the Office:

• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or, get off a few floors early and take the stairs the rest of the way.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Walk around your building for a break during the work day or during lunch.

At Play:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.).
• See the sights in new cities by walking, jogging, or bicycling.
• Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• When golfing, walk instead of using a cart.

Remember, there is no race to the finish — the journey is what counts. In the end, what you do is not as important as just doing it. But, boredom with your routine is a red flag you should not ignore. Consider that 50% of adults who begin an exercise program drop out within 6 months. Find fun things you like to do. Grab a friend, and get going on the road to good health.