8 Motivators for More Movement this May

You know it and have heard it before- “exercise is so good for you!” And when you do it, it feels great! Still, finding the motivation to start or maintain an exercise routine can be challenging.

Maybe work is busy, maybe you’ve been prioritizing other needs in your life, and maybe that stationary bike is just staring at you nastily from the corner of the room and you haven’t wanted to give it any attention (we’ve all been here. That judgy bike! It’s rude.)

Today we’ll explore some ways to get the ball rolling when you’re looking for that restart button to re-inspire your movement mentality.

8 Motivators To Move More This May

1. “Accidental Exercise:” This works by building exercise into your typical day. Examples include:

   1. Take the stairs instead of the elevator

   2. Park in the back of the parking lot

   3. Mop the floor or do some added cleaning around the house

   Oops! Look at that. You just added movement.

2. Use Habit Stacking: This works by identifying a current habit you already do each day and then stack your new behavior on top. Examples include:

   1. After I brush my teeth I am going to do 20 jumping jacks and 20 push-ups

   2. As soon as I get home from work and unpack my backpack, I’ll put on my sneakers and go for a walk

   The more regularly you do it, the more automatic it will become.

3. Use Habit Pairing: This works by pairing a pleasurable activity with your movement. Examples include:

   1. Walking on the treadmill while watching your favorite show

   2. Playing “Wordle” or “Candy Crush” while on the stationary bike

   Tell yourself you’ll get in that pleasurable activity while you move

4. Involve Your Friend(s): Go to a new workout class together or opt for a walk over happy hour. You still get in your time together while moving simultaneously. Besides, don’t walks fly by when you’re gabbing away?

5. Track & Check: Put it in your calendar and check it off as you complete each task. This allows you to plan ahead and schedule in your movement, plus getting that satisfaction of checking it/crossing off your “to-do” list.

6. Walk and Talk: Make a rule for yourself that whenever you’re on the phone (and able) you’ll keep yourself moving. You can:

   1. Walk Around

   2. Stretch/ Practice Yoga Poses

   3. Do walking lunges around the apartment

   Get creative!

7. Movement Jar: Write down different activities to do with your family or on your own. Each day (or the days you choose movement) pick a choice from the jar. Examples include:

   1. Going for a Hike

   2. Playing Flag Football

   3. Trying The Famous “Name Workout” (example linked)

8. Plan Milestone Celebrations: As you achieve different milestones, plan out what you’d like to do as a celeration. For Example:

   1. If you get three days of movement in week one, you’ll treat yourself to a manicure

   2. After you build up to thirty minutes on the elliptical, you’ll go to your favorite sushi restaurant

Make the celebration something you’re excited about

Overall, set realistic goals for yourself. If three times a week for thirty minutes is too much, start with one day of 15. You can always build as you gain momentum. Besides, any exercise (at any level at all) represents you doing something good for yourself and your health.

Questions about your specific needs or looking for some additional support? Contact me here to find a time to talk more about you and your health goals.