Welcome, visitor! [ Register | Login

Publish your ad for free

Advice for Students: 11+ Ways to Make this Your Best Semester Yet

marketing online resolution June 3, 2021

Last Updated on November 18, 2020

Scott H Young

Scott is obsessed with personal development. For the last ten years, he’s been experimenting to find out how to learn and think better. Read full profile

15 Tips to Restart the Exercise Habit (and How to Keep It)15 Tips to Restart the Exercise Habit (and How to Keep It)

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

  1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
  2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
  3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
  4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
  5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
  6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
  7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
  8. Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
  9. Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
  10. Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
  11. Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
  12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
  13. Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
  14. Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
  15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Source

No Tags

8 total views, 3 today

  

Leave a Reply

  • YouTube SEO: How to Rank Your Videos From Start to Finish

    by on March 19, 2021 - 0 Comments

    Do you want to know how we increased our YouTube search views by nearly 400%? Within 7½  months, we achieved some killer rankings on YouTube for some of the most sought after keywords in our industry. While rankings are geographically targeted and always in flux, here are a few examples: #1 for “local SEO” #1 […]

  • Best SEO tools of 2021: free and paid search engine optimization services

    by on March 29, 2021 - 0 Comments

    At its heart, SEO (Search Engine Optimization) developed as an extension to web accessibility by following HTML4 guidelines, in order to better identify the purpose and content of a document.  This meant ensuring that web pages had unique page titles that properly reflected their content, as well as keyword headings to be better highlight the […]

  • YouTube SEO: How to Optimize Videos for YouTube Search

    by on March 17, 2021 - 0 Comments

    As recently as a decade ago, inbound marketing was a brand new idea. Marketers were learning that they couldn’t just publish a high volume of content — it also had to be high-quality and optimized in ways that made it as discoverable as possible through search engines. That content was once largely limited to the […]

  • 35 Real Ways to Actually Make Money Online

    by on April 19, 2021 - 0 Comments

    How many articles are there about making money online? Thousands?  Millions? Enough? Probably. But there’s a problem. Too many of them are just sales pitches to convince you to sign up for some seminar, webinar, training session or some other way to become an online millionaire. They really give online money making a bad name. […]

  • How to Save Money - 8 Simple Ways to Start Saving Money

    by on April 7, 2021 - 0 Comments

    The first step to start saving money is to figure out how much you spend. Keep track of all your expenses—that means every coffee, household item and cash tip. Once you have your data, organize the numbers by categories, such as gas, groceries and mortgage, and total each amount. Use your credit card and bank […]