MOVE - Exercise for Energy
Updated: Sep 29, 2020
Fitness nutritionist and personal trainer Anthea Strachan shares her SMART FIVE tips for exercising even when depleted.
Do you promise yourself to set time aside to exercise, but invariably find at the end of a long day you have no motivation to actually do anything? Exercise is one of the most important things you can do to release endorphins, and will actually make you feel more energetic after a big day at work. It’s also proven to help you sleep too. But just how do you muster up the motivation to do any?
Exercise is an integral part of any healthy lifestyle. Here are Anthea’s smart five ways to ensure you still exercise even when depleted.
1. Schedule The Time
Start with a small goal, like setting 30 minutes 3 times a week in the diary. Make this is a non-negotiable – no excuses, just do it. Do this for 4 weeks, and on the fourth week increase it to 4 times a week for 30 minutes. After another 4 week, increase the 30 minutes to 45 minutes and what do you know, you have just ensured you are exercising for 3 hours a week.
After you get in the routine in the 2 month period, add a 60 minute walk outdoors on your day off. It’s as simple as that!
2. Be Accountable
Get a training buddy, or sign up to one fitness class a week as one of your scheduled sessions. . Pack your workout clothes the night before and take them with you to work. Invest in your health and even hire a personal trainer – there’s nothing like paying a person to motivate you into turning up to you appointment
Also, set up a reward system for yourself. When you reach your 4 week goal, take yourself out for a massage, buy a nice gym bag, or even some new workout clothes – hey, you’ve definitely earned it!
3. Prepare your Workout
In your scheduled times in a week, set out different workouts so they don’t get all the same and boring. Select a class that you love for one session, like yoga, HIIT or pilates. The second session could be with a personal trainer and they will help you set goals. With the third, you could start getting creative with cardio – its not all treadmills and elliptical.
4. Make it Fun
Here is where a buddy or multiple buddies help. One-on-one personal training can be out of some people’s budgets, so get a group of work friends together and share the cost. You can ensure you have a great laugh along the way.
Another option is to step out of the confines of what you know to be regular “exercise”. Try out salsa dancing, or join a social sports team.
5. Form the Habit
There is a really simple way to form a habit: you make the decision, you do not deviate from the new habit in the formative stages, you tell others what you are doing, you visualise yourself doing this, create the affirmation “I get up and get exercising”, and commit to persisting until the habit automatic. Then you can reward yourself.
LASTLY - Remember, The best way to exercise when depleted is to set the goal and start.