How to inspire yourself to work out
What’s holding you back from getting moving? Tackle those hurdles so you can experience the numerous advantages.
Illustration of ribbons restraining a man walking to a fitness machine being severed by giant scissors.
What’s holding you back from getting moving? Tackle those hurdles so you can experience the numerous advantages.
Angela Hartley, a cardiac nurse and personal trainer, emphasizes the many great reasons to engage in physical activity: “The more fit you become, the less burden there is on your heart. Over time, physical activity can reduce blood pressure and help maintain the flexibility of your blood vessels as you get older. Everyday tasks like climbing stairs become more manageable as your strength increases from fitness.”
And it elevates your mood! “There are the endorphins and the sense of accomplishment you receive,” Mrs. Hartley shares. Yet, despite the advantages, various factors can impede us. Let’s dissect some of those.
If you don’t have time to exercise
“If your family or career keeps you busy, physical activity might drop down on your priority list. Breaking it into manageable pieces that you can consistently incorporate into your daily routine makes it feasible,”
“Can you perform a few squats every time you visit the bathroom or brew a cup of tea? Can you play one song and engage in a little dance before every meal or take a brief, 10-minute stroll after dinner? Can you rise just five minutes earlier to do some breathing and stretching exercises? You’ll likely feel gratified for sneaking these workouts into your day.
If you’re concerned that exercise isn’t safe for you
“Generally, exercising is quite safe provided you stick to low-to-moderate intensity levels. This means you can still converse comfortably while working out. If you have a cardiac issue, consult with your physician before beginning any new fitness regimen.
“You’re probably already engaging in some form of exercise during your daily routine without being aware of it: getting out of bed is a sort of strength training, getting on and off the toilet resembles a squat. Exercise is merely doing those tasks for slightly extended periods.”
For many individuals, apprehension is frequently the largest obstacle. “However, once people comprehend what safe exercise levels are, they start to feel empowered, knowing nothing negative will occur.”
Enroll in cardiac rehabilitation classes if you are invited, or seek out 'phase four' classes – these are conducted in local community environments by instructors trained to cater to the needs of individuals with cardiac conditions. They can assist you in understanding what level of exercise is appropriate for you.
Find cardiac rehabilitation and phase four classes near you.
If you feel concerned about appearing silly while working out
Many newcomers to physical activity fear they will stand out if they join a gym or class. Mrs. Hartley mentions that cardiac rehabilitation or phase four classes are often a great starting point, as “many participants will be in a similar situation to yours.”
“If you decide to try a gym, or perhaps a yoga or Zumba class, remember that everyone was a novice at some point. Gym personnel are there to assist you – so ask them to demonstrate how to utilize the equipment. Inform your class instructor about your heart condition – they may be able to modify exercises for you. Let them know you might sit out certain exercises.”
Bring a friend or family member with you if it helps you feel more at ease. Alternatively, find ways to be active at home. “Take a walk, dance around your kitchen, or follow online videos such as those from the British Heart Foundation, starting with basic seated exercises.”
Access online workout videos.
If you feel drained of energy
There are numerous reasons for low energy. You could be recuperating from surgery or an event like a heart attack. If you’re persistently low on energy, your doctor might want to rule out low iron or vitamin B12 levels, or any thyroid issues.
On gloomy, wet winter days, we all can struggle to find motivation.
If you’ve eliminated medical causes, you may just need to begin slowly. “Exercise actually helps invigorate you by enhancing blood circulation throughout your body. You might need to start small and gradually build up over time. But it will snowball: as you exercise more often, you’ll notice an increase in your energy levels.”
On gloomy, wet winter days, we all can struggle to find motivation. “Tell yourself you’ll only do a couple of minutes, and you might end up going longer than anticipated.”
Seek more winter fitness inspiration.
If you're facing physical challenges,
"Individuals frequently attend my sessions with issues related to their back or knees. Dealing with discomfort or limited mobility can be quite tough," shares Mrs. Hartley.
"Identify an activity that won’t exacerbate your condition. Are seated workouts an option for you? You might consider a pedal exerciser designed for sitting, placed in front of your chair, so you can avoid needing to mount an exercise bike. Or you could enjoy dancing while seated. Is it possible for you to engage in exercises while holding onto a wall or a sturdy chair for better support?"
Discover additional advice for staying active despite health complications.
If you find exercise monotonous,
"Brushing your teeth may seem tedious, yet we do it daily for our well-being. If you think exercising is boring, there are methods to inject some enjoyment into it," says Mrs. Hartley.
She recommends: "Could you listen to a podcast or some tunes while taking a stroll, or perhaps walk alongside a friend to enjoy a conversation? Alternatively, you could save your favorite show to watch only when you’re working out?"
Moreover, enhancing your fitness doesn’t strictly require formal exercise: "Becoming active can simply mean tending to your garden or playing with your grandchildren; every bit contributes."
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