8 Way To Increase Exercise
The first three ways to motivate us to increase exercise is to rationalize reasons as to why you should exercise. But as we all know, sometimes reason is not enough. So the next four way are somewhat psychological to get your heart into the spirit of exercise. And if convincing your heart and mind doesn't work, then you have to find creative ways to integrate exercise in your everyday routine, which is what the last method is all about.
1. Remind Yourself that "Exercise is the Fountain of Youth"
Everyone is looking for the fountain of youth, right? We have the closest thing to it. It is exercise.
- ScienceDaily writes that "Exercise Could Be The Heart's Fountain Of Youth"
- USAToday writes article "Exercise: The Real Fountain of Youth".
- USNews has article "Vigorous Exercise Can Really Roll Back the Years"
- Dr. Cathy Feiseler says in rrca.org article that "exercise is as close as most of us will ever come to a fountain of youth".
Now do you want to go out an exercise? How is that for motivation to exercise?
2. Exercise Saves the Brain
Just as exercise can make you live longer, it also delays onset of dementia.
Remind yourself that exercise is good for the heart and the brain. We all know that aerobic exercise is good for the cardiovascular system (for example, your heart). But did you know that it is good for the brain as well. And may even help delay the onset of dementia.
Just as aerobic exercise keeps your arteries fit, it also keeps the blood vessels of your brain in shape and reduce the effects of micro-strokes. It increases the production of growth factors which promotes growth of brain cells and synapses.
Here are some supporting evidences...
- As reported in SharperBrains.com... "According to Harvard Psychiatry Professor John Ratey nothing beats exercise for promoting brain heath."
- U.S. News reports of a study where aerobic exercise increased brain size by 3 percent.
- A paper in The Journal of Neuroscience titled "Voluntary Exercise Decreases Amyloid Load in Transgenic Model of Alzheimer's Disease" makes the following conclusion: "this investigation demonstrates that exercise is a simple behavioral intervention sufficient to inhibit the normal progression of AD-like neuropathology in the TgCRND8 mouse model". Transgenic Model are mice with Alzheimer's. Exercise in these mice showed a decrease in Amyloid plaques in the brain. Amyloid plaques are one of the hallmarks of Alzheimer's.
- Page 53 of "The Ultramind Solution" by Mark Hyman says "physical exercise can promote new brain cell formation."
3. Rationalize away the "No Time" Excuse
Many people says they want to exercise, but just don't have the time. Think about what you are doing that is taking up the time that you would be spent exercising. If you are busying watching television or playing video games, then you have no excuse. If you are busy doing extra work to make money, then ask yourself do you really need the extra money or whether it is more important to invest some time into your health. If you are busy studying, then ask yourself and see if you are putting both studying and health at the right priority levels. Depending on your situation, sometimes you will have to work and study and not be able to exercise as much as you want; and that is fine. However, by asking those questions you examine whether your priorities are in balance. And some may find that indeed, the priorities may need to be adjusted.
And exercise does not have to be long. Take a look at these exercise routines -- some only takes a few minutes and certainly not more than an hour.
4. Make a Deal with Yourself
If you don't feel like exercising for today or is running low on time, make yourself deal that you can stop exercising for the day for after just 5 minutes, even though your regular workout is an hour. You might just find that once you got the momentum to put on your running shoes and exercise outfit and got out there, you would find that the biggest hurdle has been jumped already and you mine as well continue through the rest of your hour long routine.
Or make a deal with yourself like if you finish exercise, you get to watch your favorite TV show.
5. Join a Gym
Joining a gym can provide you with financial incentive to exercise in the sense that you don't want to waste the money that you had already spent for your gym membership. Having a gym also will eliminate your excuse of "I can't exercise today, it is raining." If you find it hard to pay for the expensive gym membership, you can try taking low-cost exercise classes at a local community college. Community colleges are government entities and they are there not to make a profit but to provide a service or benefit to the community.
6. Exercise with someone
Better yet, sign up with a personal trainer or have a exercise routine with a friend. That way if you don't show up, you will get a call on the phone and you will feel guilty about skipping exercise.
7. Make Exercising Fun
You have to make exercising fun, bring with you your favorite music, podcasts, etc. Or try sports that you find fun. Or even try the Wii. You won't believe how the Wii Dance Revolution can make you sweat.
8. Work Exercise into Your Everyday Routine
Park your car in spots in the parking lot that is furthest away. Take the stairs instead of elevator. Better yet, use the fifth floor restroom in your office building when you are working on the 2nd floor (but don't use elevators). Lift weights while watching TV or listening to a radio program.