THE HARDEST PART IS GETTING OUT THE DOOR
Everyone knows that exercise is important for health and wellness. But what happens when all you want to do is binge watch the newest season of Succession? Most of us are not inherently motivated to exercise. In fact, given the option, most of us would likely prefer to crawl up on our couch and do just about anything other than increasing our heart rate. Here are some tips on creating – and maintaining – motivation for regular exercise.
1. Remind yourself WHY. Make sure you are in touch with why you are exercising and remind yourself of this regularly. Did your doctor recommend it as an approach toward decreasing blood pressure and losing weight? Are you experiencing more problems at work and consider exercise a helpful tool for stress management? Keeping in mind the reason/s you want to exercise can help keep you motivated.
2. Consider how you will feel. A running coach once told my group that the hardest part of training is, literally, getting out the door. You might never be the person who jumps out of bed, mounts the Peloton, and starts belting out your favorite Broadway musical hits within 10 minutes. And even with an exercise routine, you may never feel like you want to exercise. So instead, try some reverse psychology and tell yourself how much better you will feel if you postpone working out and instead spend another hour on the couch. Ask yourself, how will I feel when I finish exercising?
3. Make it FUN. If you’re not having fun when you’re exercising, then it may be time to find a new workout. Consider something you’ve never done before. Or, tap into your competitive side. A recent study highlighted in JAMA ( 2019;179(12):1624-1632) assigned 602 overweight and obese individuals to one of three groups and monitored their daily step count. The results found the group that competed against others walked significantly more steps than the other two groups. Friendly competition can definitely add some spice to your work out and keep you motivated.
4. Develop a SMART goal: Developing a SMART goal helps ensure that you are successful in achieving your objective. A SMART goal is Specific, Measurable, Achievable, Relevant and Time-bound. If you’re brand new to exercise, you want to keep in simple. So perhaps your goal is that you will walk in the neighborhood (specific), three times per week for 15 minutes (measurable and achievable) for the next two weeks (relevant and time-bound). If you’re an exercise pro, you can also challenge yourself with SMART goals. Whatever your level, celebrate your SMART goal successes!
5. Put in on your google calendar. Exercise is often the first commitment people postpone. It makes sense – work meetings, parent/teacher conferences and a family birthday party cannot easily be rescheduled. But once you put exercise in the same category as the work meeting, it is easier to stay committed. Consider blocking off time on the family calendar for your weekly workouts. Not only will these be off limits for scheduling anything else, but your family members may even hold you accountable (another source of motivation!).
If you or someone you know is in need of assistance with a finding motivation for physical activity or any other wellness initiatives, please do not hesitate to reach out to schedule an appointment. Call 224.407.4400 or visit www.compgihealth.com to learn more.
For almost two decades, Dr. Jedel was a faculty member at Rush University in the Section of Gastroenterology and Hepatology and worked extensively with patients with a variety of gastrointestinal conditions. She has a deep understanding of the mind-gut connection and the interplay of emotional and mental health with GI symptoms. Dr. Jedel uses an integrative approach toward her work with patients, combining cognitive behavioral therapy techniques to help patients manage their physical and emotional symptoms with insight-oriented therapy to assist patients in achieving a deeper understanding of their feelings and experiences. Utilizing this approach and working collaboratively with patients, Dr. Jedel helps to empower patients to effect change–a transformative process that can enable individuals to endure fewer GI symptoms and enjoy a greater sense of well-being.
Dr. Jedel is seeing patients now at Comprehensive Gastrointestinal Health. She performs both in person and telehealth visits. In addition to helping patients with chronic gastrointestinal conditions, she also welcomes patients who struggle with issues of anxiety and depression independent of any GI symptoms.