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Dr. Mercola
January 20 2009

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Five Ways to Pick up the Exercise Habit Again

exerciseEven people who consistently stick to an effective health and fitness routine can sometimes fall out of the habit. Getting back on track can be challenging -- unless you find ways to rebuild a strong desire to start exercising again.

Here are some ways to give yourself the mental kick in the pants that you need to stop procrastinating and get up off the couch:

1. Use it as an excuse to get “me” time. If you lead a life of chaos where it seems like every moment of your time is consumed with obligations, use a consistent exercise routine as an excuse to spend some much needed time all by yourself.

2. Put away your “fat” clothes. It’s a lot easier to put off exercising when you can hide underneath clothes that make us feel like you’re not as out of shape as we really are. Take all of the clothes that allow you to hide your extra pounds and put them in a box.

3. Make yourself an irresistible offer. If you want to crank up your motivation to get in shape, promise yourself an entire weekend of frivolity, a shopping spree, or maybe even a new “toy” like a flat-screen TV, or a new dining room set.

4. Turn it into a social experience. You have a friend, a neighbor, a co-worker, or a family member who also needs to lose weight, so grab a partner and make a solemn pact to force each other to stick to it.

5. Take a good look in the mirror. When all else fails, get naked and stand in front of a full-length mirror. Take a good look from the front, turn to the side, and even turn around and look back over your shoulder at your backside. If you need to lose even 10 pounds, the mirror will be more than happy to show them to you.

Once you’ve gotten your motivation up and you’re ready to begin, be sure to see my comprehensive exercise guide to find out how to get the most benefit out of your exercise routine.

Sources:

  Lifehack.org February 7, 2008


Related Links:

  Everything You've Been Told About Exercise Might be Wrong

  Exercise is the Heart's Fountain of Youth

  Exercise Benefits For You




Comment on This Article
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Posted On Jan 02, 2009
My friends and I would like to exercise together, but our schedules don't usually permit it.  So, we all record our exercise together online.  It's a good way of supporting/gently pressuring each other.

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JaneWhite
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Posted On Jan 02, 2009
Excellent idea-thank you, JaneWhite!

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LucasBee
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Posted On Jan 20, 2009

I think that is a great idea to record it online!  especially if you are a competitive person!

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rjnasca2000
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Posted On Jan 23, 2009

Speaking of exercising- I was an avid speed walker and developed a heel spur. I've been sedentary 4 mos. now. Does anyone have any suggestions on how to rid oneself of such a curse?

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Posted On Jan 04, 2009
Good point about taking a good look in the mirror.  It always helps to take a good look to get you get you or keep you motivated.

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Posted On Jan 08, 2009
Go ATA - keep the truth on!

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Posted On Jan 02, 2009
Use the Power of Inevitablity Thinking

We've all probably set out to whip ourselves into shape with the company of a brother/sister or good friend only to let the first roadblock derail us. 

I've made silent agreements with my friends/family before that we'll get back to a program sometime in the future after missing 3 or more consecutive workouts.

Why is it that we don't call each other out on our wimping out?

Fear of being flat out honest.  We wussed out.  Plain and simple.  No dressing it up or softening the blow.

But what if you made yourself accountable to someone you didn't know that well? Like someone you only kind of know at work in or in your neighborhood.  Most people in their wanting to make a good impression take commitments to trainers or new acquaintances more serious than friends or family.

So maybe you could try working out with this person and see how it works for you.

And to make it even more painful to not follow through you could give this person a $1,000 in $100 dollar bills and tell them they can keep one of them for every time you don't show up to workout.

Set up inevitable, painful conditions your mind can't rationalize it's way out of and this can help motivate you.

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Posted On Jan 21, 2009

NTN: I like your idea of giving someone money and then charging them if they don't show up. I'm trying to help some family/friends improve their health, and I think this may just be the type of motivation that would work.

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Posted On Jan 02, 2009
I bought my first exercise video in 1994. Since Nov. of 1997 I have been a regular exerciser. Six months ago my routine began to fall apart due to working more hours, the death of my father six weeks after a cancer diagnosis, an out of town wedding, my own illness, and most recently, the death of my mother-in-law. My father lived 8 hours away and was buried at Arlington which is 4 hours away. My mother-in-law lived 3 hours away. I did a LOT of driving. Here's how I was able to work out regularly for 10.5 years and how I have been able to get back in to it.
1. Be clear and specific about why you want to exercise. For me is is to prevent osteoporosis (both grandmothers and my mother had it). I also worked in nursing home and I don't want to end up like that. I think about those things when I don't feel like working out. I was also motivated this fall by the upcoming ski season.
2. Know that there will be tough times and plan ahead for them. I have a few videos that are on the easier side. No matter how long it's been I can always do one of those.
3. Don't overdo it if it's been a long time. I've had to use lighter weights, but I'm almost back to where I was 6 months ago.
4. Don't beat yourself up over it. Just get in there and do it! Doing a little is better than doing nothing.
5. Determine specifically why you've been not working out. For me it was coming home too hungry. I now have a bigger PM snack at work. I also bought a new DVD that has a short and a long workout.
I know this is a long post. This subject is near and dear to me and I have a bit of experience with this issue. I don't feel that the tips in the article were particularly useful.

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Posted On Jan 20, 2009

By way of encouragement, this experience: Yesterday, while having a minor medical procedure and laying naked on the table, one of the nurses asked for my age. When I told her, 75, she remarked "you look very good for your age, you must be taking good care of yourself". Guess, I am - - reading Dr. Mercola faithfully, eating a balanced diet (mindful of my diabetes and high blood pressure), exercising 3 times per week on the 30-minutes Curves circuit, being active as a volunteer. Started  = picked up  regular exercise just 4 years ago sure has had positive results!

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Dr. Mercola
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Posted On Jan 20, 2009

Good job!!

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