Getting Motivated To Exercise
Adapted from Arthritis Today®*, the health magazine published by the Arthritis Foundation.
When your joints ache and your body's fatigued, the lure of a comfortable couch can be strong. But surprisingly, one of the best antidotes to pain and fatigue is to get up and going. Regular exercise provides many benefits - including less arthritis pain and more energy to do the things that are important to you.
Yet, knowing exercise is good for you and actually doing it are two different things, and it can be hard to get going when your schedule's jam-packed and your joints are begging for a little R & R. So how do you get yourself going and keep yourself motivated? Give the following a try:
- Start off small. Rome wasn't built in a day. Neither is a strong body. Start with a walk to the corner and back, or five minutes with an exercise video. Praise yourself for getting started - and then keep the momentum going. Gradually add a little to the time and/or intensity with which you exercise.
- Break it up. If 30 minutes of exercise a day is daunting, try breaking it up into three 10-minute sessions. You'll still reap the benefits.
- Mix it up. If the same exercise day after day leaves you bored, trying varying your activities. When walking, take different routes through your own neighborhood, or alternate with walks in other neighborhoods that have wide, level sidewalks. Or go to a nearby park or mall.
- Turn on some music. Listen to upbeat music or a book on tape as you exercise.
- Stick with what you like. Exercise can be fun if you're doing what you enjoy - tossing a ball with your children or grandchildren, working in your garden, playing in the pool or going to the zoo. When your favorite leisure activities are also good exercise, be sure to plan more of them.
- Be flexible. People who adjust their exercise routine to accommodate their arthritis are more likely to keep exercising than those who don't. Avoid an all-or-nothing mentality. If your knees hurt, resolve to walk more slowly and avoid hills. If you're stiff in the morning, then exercise in the evening.
- Don't go it alone. Knowing that a friend is waiting on your doorstep or meeting you at the gym creates an obligation. Find someone who shares your goals, then encourage each other. Look forward to your dates to exercise.
- Soothe yourself. If fear of pain makes you anxious about exercising, you may give up too soon. Take time to warm up and stretch before you start. Breathe deeply when working out. Practice a little positive self-talk. For example, "I can do this, and I'll be stronger and more confident after I do."
- Use a reward system. When you reach a milestone in your newly adopted plan - say, you've consistently exercised three times a week for a month - treat yourself to a night out at the movies or some new music for your MP3 player. When you make major milestones, up the indulgence factor by going for a spa treatment or buying tickets to see your favorite team in action.
- Keep your eye on the real prize. It's easier to keep exercising if you're working toward a goal. Imagine a moment in the future - crossing the finish line at the Arthritis Foundation's 3K Arthritis Walk event, dancing at your daughter's wedding or just bending to tie your shoes without serious strain.
