Table of Contents
- Highlights
- Introduction
- Recommended Exercise Methods
- Exercise's Effects on the Heart
- Exercise's Effects on Diabetes
- Exercise's Effects on Bones and Muscles
- Exercise's Effects on the Lungs
- Exercise's Effects on Weight
- Exercise's Effects on Other Conditions
- Complications
- Motivation
- Resources
- References
Motivation
Motivation, or a lack thereof, is one reason many people stop exercising. Here are some tips for avoiding burnout:
- Think of exercise as a menu rather than a prescription. Choose a number of different physical activities that are personally enjoyable such as sports, dancing, or biking. Although experts say you should get 30 minutes of aerobic exercises at least five times a week, those times can be divided into shorter periods -- such as 10 minute sessions. In addition, people can achieve health benefits from other exercise programs, including weight training, yoga, or Tai chi.
- Stick to a prepared schedule and record progress.
- Develop an interest or hobby that requires physical activity.
- Adopt simple routines such as climbing the stairs instead of taking the elevator, walking instead of driving to the local newsstand, or canoeing instead of zooming along in a powerboat.
- Try cross training (alternating between exercise types). Studies suggest it is more beneficial than focusing only on one form of exercise.
- Exercise with friends.
- Join a gym or take classes. Many affordable programs are available.
- For those who can afford them, personal trainers can be very helpful and are available in many gyms and exercise clubs. Personal trainers without any connection to a well-reputed gym or fitness club should be certified by a major fitness organization, such as the Aerobics and Fitness Association of America (AFAA) or the American Council on Exercise.
- Exercise videos may also be helpful, but people should be sure they are suited to their individual age and health needs, and bear the AFAA seal.
- Consider getting a dog. Studies show that dog owners walk up to twice as much as those who do not own a dog. Regular walking is a good way to improve health.
Differences in Motivation Between Men and Women. Motivation factors may differ by gender, and women appear to have a harder time. In one study, weight loss was the greatest motivator to exercise for women, and muscle tone was the primary motivator for men. Unfortunately, effects on appearances may take a long time to show, discouraging people from continuing an exercise program even though their health is improving.
Motivating Children and Adolescents
Previous Section
Review Date: 05/08/2011
Reviewed By: Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine,
Harvard Medical School; Physician, Massachusetts General Hospital.
Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M.,
Inc.
A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)
