Although we know the importance of staying fit and living a healthy life, the problem is how to get started without expending too much effort.
The official United Kingdom guidelines disclosed that ideally, adults are meant to perform strength exercises. In addition, they should also perform 2.5 hours of moderate activity or it’s equivalent which is about 1.15 hours of energetic activity weekly.
In 2016, a research conducted by the Health Survey for England showed that 42 percent of women and 34 percent of men don’t hit their aerobic exercise targets. Worse still, 77 percent of women and 69 percent men don’t perform sufficient strengthening activity.
In truth, we know exercise is very important but it’s difficult to keep up especially when motivation is lacking. This shouldn’t be a problem anymore as these tips will help you keep fit with enough motivation and minimal effort.
Don’t start your fitness journey with the regular New Year resolution type of approach. This involves trying to do everything at once – changing your diet, exercising rigorously, completely cutting alcohol, smoking etc. After a few weeks, you realize the motivation is no longer there when you don’t drop to your desired weight and shape.
In the first month, you can start with HIIT (high-intensity interval training) once or twice weekly. Combine it with fast walks, slow jogs and swimming, then take a rest for 2 or 3 days
Be Gentle on Yourself
A lack of individual motivation or the presence of it is part of the big picture. You may encounter several stumbling blocks like parenting demands, money or the place you live. If it doesn’t suit you, don’t set plans on going to the gym 5 times a week.
You also have to consider things like family-related needs and work before you start. The reason for this is that if you set unattainable goals and you end up not achieving them, you may start feeling like a failure.
At the end of the week, reflect on the things that worked and the things that didn’t. Improve the things that worked and try correcting the things that didn’t work.
Don’t Depend On Willpower
According to Michelle Segar, the director of the Sport, Health and Activity Research and Policy Center in the University of Michigan, she said: “If you need willpower to do something, you don’t really want to do it.”
As an alternative, look at exercise as a physical activity you have to do to get a specific result. Think about the things you’ll gain, how you’ll feel when you do it and the results you’ll get when you’re done.
Keep It Sharp and Short
Contrary to popular belief, a workout shouldn’t take hours. If you don’t have the luxury of time, you can go for a highly organized fifteen-minute workout. If you feel the urge to step things up, you can extend your sessions, but try to mentally prepare yourself for it. Then you can change your schedule and time for it accordingly.