What if we told you that working out doesn’t have to feel like a chore?
But it can really feel that way when you try to force yourself into a routine that isn’t sustainable, either because you don’t have time to clock in the minutes you told yourself you had to clock in, or because you hate exercise. you targeted yourself. By tailoring your workouts to your preferences, you can have fun while getting fit.
Haley Perlus is a sport and exercise psychologist, fitness trainer, and author. She says that to find the exercise you love, you have to ask yourself what you already love.
“It’s really more, what do you like to do? And what already gives you energy?” Pearl says. “There are hundreds of different exercise regimens. We can find one that already satisfies your current love.”
For example, if you’re a social person who enjoys or needs the company of others to exercise, look for classes where you can feel the energy of other people or even exercise with friends (which could be through online classesas through a Apple Plus Subscription). If you’re someone who’s motivated by a healthy dose of competition, sign up for a 5K or other race, she says, giving you a goal to work toward.
And if you like to learn new things, Perlus says, “Don’t get on a treadmill, because you already know how to walk from right to left, from right to left.”
Likewise, if you love being outdoors, don’t exercise inside, she says. Whatever it is that gets you buoyant, there’s probably an exercise for it, and through a bit of trial and error, you may find a routine you’re proud (and happy) to call your own.
Resistance exercises for people who don’t like to lift weights
Endurance or strength training and keeping your body strong is an important part of our physical health, especially as we age. It’s often associated with bulky weight racks at the gym, but when it comes to weight training or strength training, you don’t need anything in your hands.
“Body resistance is best,” says Perlus, noting that he prefers body resistance to actual weight lifting. For strength training using just your body (which sounds pretty powerful, by the way), add resistance by positioning your body at different angles, according to Perlus. For example, do push-ups against the wall if you don’t need a lot of resistance, and change the angle to get more. Squats, lunges, planks, and yoga are all great ways to stay strong without the intimidating feel of gym weights. Just make sure you’re using good form, she says.
read more: 3 ways to get stronger without lifting a single weight
Find cardio if you hate running
Perlus calls our bluff on the narrative “Hate”.
“We have to really address ‘Hate,'” says Perlus. “Why do you say you hate? What’s the story behind that? Because sometimes we can reframe that story.”
One way is to realize that running is not necessary for cardiovascular exercise. Dancing around the house can be just as healthy as long as make your heart beat. There are many other ways to do cardio, such as jumping jacks, walking, and riding an elliptical. Circuit training can also be more fun if you choose the exercises to rotate. Don’t you want to jump rope? Choose a different exercise.
Importantly, Perlus says, you don’t have to do cardio for a long time. “It’s really more quality than quantity,” he says, and the goal is to get your heart rate up.
By incorporating what you love into your exercise routine, like music, you can create lifelong habits.
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Still don’t love it?
So she took an inventory of what she likes to do in life and found an exercise routine that reflects that. If you’ve given it a “nice try in college” and you’re still not having a good time, Perlus says, the next step is to figure out what you don’t like about the routine you’re doing and find another one that specifically addresses that problem.
Another tip from Perlus: don’t wait until you’re in the gym (or ready to dance in your living room) to start getting pumped up. A great way to motivate yourself is through music. Read more about a exercise playlist hack backed by science.
Make your routine sustainable
We’ve heard of “yo yo diet“, but you should also avoid “yo-yo exercise,” says Perlus. “One way to get away from that is to not yo-yo into your schedule—do something every day.” people just starting their fitness journey to go out seven days a week, taking a little time out of each day. While that sounds intimidating, it doesn’t mean “High intensity” every day, she says. Rather, it is just a way of forming a routine. If walking is your chosen exercisetake a leisurely walk one day and a brisk walk the next, but make time in your schedule for it.
If you’ve decided you want to add exercise to your routine and change your life that way, it’s important that you find yourself where you are. (embarrass yourself or your body isn’t an effective motivator for exercise.) To do this, Perlus says to ask yourself two questions: What did I accomplish today with my health, and what should I do next?
This could mean you got up from your desk every hour to move around a bit or walked your dog. It could also mean that you stretched for 5 minutes while watching TV.
The focus of your effort should be, says Perlus, “on what you’re accomplishing and what get do next, compared to what to have do next.”
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have regarding a medical condition or health goals.
