I just started week 3 of the program and I'm having trouble sticking to exercising. I know it will be really good for me but just dont have the motivation to do it. I am overweight so it doesn't come easy, plus I smoked for 7 years. I quit smoking over a year ago, but my lungs aren't back to perfect.
Does anyone have any motivation tips or type of exercise they do?
Or anyone have a difficult time with this too?
exercise
-
MelMbrsl75
- Posts: 52
- Joined: Tue Jun 12, 2007 7:06 am
Hi there. Congrats on quitting smoking! That in itself is wonderful.
I work out five days a week. Three days treadmill until I burn 300 calories and then I lift weights three days a week. two days a week I ride my recumbent bike and do stomach/leg exercises.
It is hard indeed to get motivated, however, I just got tired of feelimg so down about myself. You will make it, I know you will!
I work out five days a week. Three days treadmill until I burn 300 calories and then I lift weights three days a week. two days a week I ride my recumbent bike and do stomach/leg exercises.
It is hard indeed to get motivated, however, I just got tired of feelimg so down about myself. You will make it, I know you will!
Melissa
Courage is being afraid but going on anyhow. ~Dan Rather
Courage is being afraid but going on anyhow. ~Dan Rather
Do you like music? Get yourself some headphones and somthing to listen to music with, turn on whatever you like, and walk. Rain or shine, it dosen't matter. They make raingear for the rain, or just let yourself get wet, it won't hurt you. A nice, sunny day is a bonus on the days you walk.
Walking is a good way to get started on an exercise program. Its low impact on your joints and it works.
You will begin to feel so much better after doing this for a while. It will calm and relax you.
You can do it.
Walking is a good way to get started on an exercise program. Its low impact on your joints and it works.
You will begin to feel so much better after doing this for a while. It will calm and relax you.
You can do it.
Hi CMEB25.
I have been a member since October and am on session 3, as well. Although I am progressing slowly through the program, the operative word is progressing.
Exercising is the easy part. Motivation to do it is the challenge.
Here are some tips that might help:
Remind yourself that there is no greater investment you can make than in yourself. By working this program you are taking care of your mental health. By exercising, you will be taking care of your physical health.
If you are able, join a gym. Being in a facility with bright lights, up beat music, and other people to meet can be an enjoyable outing and a habit worth making. If at all possible, seek out the assistance of a Personal Trainer. Weight lifting is awesome for building muscles and burning calories.
If the gym route is not for you, at this time, then try and find an exercise partner (it can be a friend, a relative, or a four-legged friend - dogs are great companions). Doing something you find hard to do feels easier when you have someone else to do it with. It will help make you accountable.
Make a commitment, e.g., I will go for a walk every other day. I may start off slow by just walking around the block, but I will go because I am worth it and I know I will feel so much better following through with my commitment.
Chart your progress. After walking around the block for one week, go a little farther. Or, if your walk is for 10 minutes, go out for 15 minutes. Make your walks meaningful, i.e., get your exercise while walking to the store, pharmacy or mailbox. You can progress as quickly or as slowly as you wish; after all, you are the captain of your ship and, as captain, it is up to you to make all your own decisions (so make them healthy decisions). Remember, you can't control the wind but you can control your sails.
If walking is too boring, listen to music or the radio while you walk. Change the route as often as you like. Once your fitness level improves, incorporate hills or stairs into your routine.
Do you like water? Go to a pool; do water aerobics.
Stick with your commitment and by summer you will be ready for hiking, biking, trailblazing, rollerblading, etc. etc. The possibilities are endless. Just use your imagination and you will be surprised by all the possibilities.
Don't forget to incorporate a healthy diet into your exercising endeavors. Eating the right foods will give you added energy and keep you going. If you're going to weight train, then you will need the right kind of protein to build those muscles. Muscles are a glutton for calories and it takes far more calories to maintain muscle than it does to maintain fat.
Last, but not least, reward yourself with every little step forward. The fact that you are seeking advice is a huge step in the right direction. Acknowledge and compliment yourself often because YOU ARE WORTH IT. We all are.
Remember the Nike slogan -- "just do it".
And have fun.
I hope this has been helpful.
Xena
I have been a member since October and am on session 3, as well. Although I am progressing slowly through the program, the operative word is progressing.
Exercising is the easy part. Motivation to do it is the challenge.
Here are some tips that might help:
Remind yourself that there is no greater investment you can make than in yourself. By working this program you are taking care of your mental health. By exercising, you will be taking care of your physical health.
If you are able, join a gym. Being in a facility with bright lights, up beat music, and other people to meet can be an enjoyable outing and a habit worth making. If at all possible, seek out the assistance of a Personal Trainer. Weight lifting is awesome for building muscles and burning calories.
If the gym route is not for you, at this time, then try and find an exercise partner (it can be a friend, a relative, or a four-legged friend - dogs are great companions). Doing something you find hard to do feels easier when you have someone else to do it with. It will help make you accountable.
Make a commitment, e.g., I will go for a walk every other day. I may start off slow by just walking around the block, but I will go because I am worth it and I know I will feel so much better following through with my commitment.
Chart your progress. After walking around the block for one week, go a little farther. Or, if your walk is for 10 minutes, go out for 15 minutes. Make your walks meaningful, i.e., get your exercise while walking to the store, pharmacy or mailbox. You can progress as quickly or as slowly as you wish; after all, you are the captain of your ship and, as captain, it is up to you to make all your own decisions (so make them healthy decisions). Remember, you can't control the wind but you can control your sails.
If walking is too boring, listen to music or the radio while you walk. Change the route as often as you like. Once your fitness level improves, incorporate hills or stairs into your routine.
Do you like water? Go to a pool; do water aerobics.
Stick with your commitment and by summer you will be ready for hiking, biking, trailblazing, rollerblading, etc. etc. The possibilities are endless. Just use your imagination and you will be surprised by all the possibilities.
Don't forget to incorporate a healthy diet into your exercising endeavors. Eating the right foods will give you added energy and keep you going. If you're going to weight train, then you will need the right kind of protein to build those muscles. Muscles are a glutton for calories and it takes far more calories to maintain muscle than it does to maintain fat.
Last, but not least, reward yourself with every little step forward. The fact that you are seeking advice is a huge step in the right direction. Acknowledge and compliment yourself often because YOU ARE WORTH IT. We all are.
Remember the Nike slogan -- "just do it".
And have fun.
I hope this has been helpful.
Xena
I have found that recording my progress on a calendar helps. I try to note what i did, simply walk 30 min, or yoga class, or weight program. no more information than that.
it is good to see i did it in the past. it encourages me to do it again. some weeks i have more times i've done somethings than others. I know that letting go of perfection in this area has been hard for me. if i didn't get it perfect, none of it mattered, in the beginning. now i am content to see what i can do.
it is good to see i did it in the past. it encourages me to do it again. some weeks i have more times i've done somethings than others. I know that letting go of perfection in this area has been hard for me. if i didn't get it perfect, none of it mattered, in the beginning. now i am content to see what i can do.
-
Mary Wargo
- Posts: 274
- Joined: Wed Feb 06, 2008 12:37 pm
Finding something that is fun to do while getting exercise is really helpful to get you motivated. I volunteered at an animal shelter to walk dogs. It was great exercise and I met a lot of nice people at the same time. I also have some exercise dance videos I do at home that not only gets me to exercise but also lifts my mood.
THANK YOU SO MUCH EVERYONE!!!! Your advice and encouragment really helped!!! I'm not able to join a gym right now because of money, but I'm going to try to do what I can from home. I do have a dog who loves to be outside so I'm going to try and walk him more and a little farther.
And yes Paul R. I do live in Buffalo. And as you know it's snowing and COLD! So the days that are bitter, I'll replace my outside walk with some time on the elliptial machine thats sitting in my basement. Hopefully in time I'll be more fit to take on a more challenging workout!!
Thanks you again everyone! =)
And yes Paul R. I do live in Buffalo. And as you know it's snowing and COLD! So the days that are bitter, I'll replace my outside walk with some time on the elliptial machine thats sitting in my basement. Hopefully in time I'll be more fit to take on a more challenging workout!!
Thanks you again everyone! =)
Exercise is a great thing for the body, mind and soul. It helps to increase those feel good endorphins. But without the proper nutrition, you will lack the energy and motivation to stick with it for very long. I can not stress how important good nutrition is. We live in a world of fast foods ,processed foods, and foods depleted of vits, minerals, and nutrients our body needs to function properly.Our soil that foods are grown in are depleted. Our animals are injected with growth hormones and antibotics, that we ingest when we eat them. Not to mention all the chemicals in most of the food we take into our bodies,and other toxins in the environment. Good nutriton ,should include good CLEAN protein ( fowl, fish, and plant based protein, such as soy, beans, etc) Half of our body's protein requirements should come from plants. (soy, etc), getting on some good supplements, insures we are getting what our body needs.I would suggest you find where you can get a body compostion scan done, to find out what your protein needs are. Protein is a VERY important part of good nutrition and helps to feed and build GOOD muscle that we all need. Stay away from all forms of sugar. Sugar does more damage to our bodies, than, most people realize. If you need to sweeten anything use Stevia ( all natural, at your health food store)I hope this has helped you. I own a Health and Nutriton Club, and am also a nurse. I fought with wt problems, depression, panic attacks, poor self esteem, spacey feelings, disconnected with the world,mood swings, irritability, you name it. Until I got on good nutrition, and started working out with the ROM ( 4-minute workout, in my club) I feel I was only functioning at 10%.
Exercise makes a HUGE difference for me.. The more I have noticed that the easier it has been to DO IT. I made the committment that I would exercise DAILY for 28 days, and then I'd reevaluate. Well I am now at 11 weeks with an average of 1 day off per week, and 1 wk off due to injury. And now I feel like I NEED it. I started the couch to 5K program which is very simple and got me off my butt. I didnt judge myself that Iw asnt doing a full 45min or hour..I just followed the program. On my off days I go to the Y and do the bike.
Do you have a YMCA near you? They offer scholarships and are VERY generous with them. Or Craigslist? Someone has a bike or treadmill they dont use anymore for cheap.
You have to JUST DO IT. And you have to commit to it. It truly makes a huge difference for me. I have found that I need music. I need to change it up now and then. We do running, the gym, and aerobics at home. I also have Wii Fit and enjoy that.
Exercise makes such a huge difference! Give yourself 2 weeks of doing it DAILY (I cant do the 3/wk, it doesnt build the habit for me)...even if all it is on some days is a brisk walk outside for 20 mins.
I started btw doing 3 mins on a stairclimber I bought off Amazon that fits in my room. I did it 3-5 times a day.
It's thte little things. You can do it..GOOD JOB on the smoking!
Do you have a YMCA near you? They offer scholarships and are VERY generous with them. Or Craigslist? Someone has a bike or treadmill they dont use anymore for cheap.
You have to JUST DO IT. And you have to commit to it. It truly makes a huge difference for me. I have found that I need music. I need to change it up now and then. We do running, the gym, and aerobics at home. I also have Wii Fit and enjoy that.
Exercise makes such a huge difference! Give yourself 2 weeks of doing it DAILY (I cant do the 3/wk, it doesnt build the habit for me)...even if all it is on some days is a brisk walk outside for 20 mins.
I started btw doing 3 mins on a stairclimber I bought off Amazon that fits in my room. I did it 3-5 times a day.
It's thte little things. You can do it..GOOD JOB on the smoking!