6 Tips to make Fitness Fun and a Habit in your Life
If you are one of millions of people who finds hard to exercise by yourself or you can’t find time or new motivations to work out, read the following 6 tips given by Lisa Lombardi from the Special Time Edition Magazine “The Power of Habits”
There is a study that shows that people who started a new exercise routine and got to enjoy it, were more likely to continue exercising than those who didn’t. A motivation expert and professor of behavioral Economics, Michael Strahilevitz said: “Anything that is good for you –a should–and then is tweaked to make it fun –a want– becomes a must”
It isn’t a secret that exercising is good for your health and mind. According to the Department of Health and Human Services is recommended that adults exercise a minimum of 150 min (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. During this Pandemic, you might find it hard to exercise as much as you need to. At Fitness Together Belmont we want to encourage you to continue training with us, but also find fun ways to exercise at home as well.
The System of having a Fitness Buddy
A Canadian research shows that in order to make exercise part of our habit, which takes about six weeks, is by having a Fitness Buddy. Friends or trainers keep us accountable, we are less likely to say “No” to a workout if we are scheduled to train with someone else. Research demonstrates we liberate more endorphins when we train with others and endorphins are strength multipliers of fun.
Enter in a Competition, you win
Even if you are not winning an award, having the competition factor can get you hooked on exercises. Intrinsic motivation such as completing a daily or weekly challenge can get you to better results. Researchers say that “Social Comparison can be surprisingly effective for motivation desirable behaviors”. Follow our challenges in our social media platforms.
The Happiness of Exergaming
Without leaving your house you can burn some calories by playing active video games in a Nintendo’s Wii or Xbox with games like “Just Dance”, “Zumba Fitness” or “Kinect Adventures”. Exergaming is proven to make people more active. Jamie Gruman, author of the book Boost says, “Research shows that they [Exergaming] provide an effective light-to moderate workout”
Besides, Exergaming is a way to connect with your children and have fun at home. I have personally done it on rainy or cold days.
Bet on a Healthier you
A tangible prize of some kind can definitely incentivize you to exercise more often. This tip is genuinely useful when you feel like lacking energy or motivation to work out. The gift doesn’t have to be big and it could be tied with the tip # 1, having a fitness buddy to bet on frequency of exercise per week or month, keeping in mind that healthy eating must be part of this bet and our daily life. The previous author cited, Jamie Gruman said that “Motivation is a continuum from intrinsic motivation at one end to extrinsic motivation at the other. We tend to persist at tasks we find intrinsically motivating, meaning they are inherently enjoyable”. We are more likely to stick to an exercise routine or be incentivized by it if we tie this to a goal, a reason “why” we are exercising, whether is to be healthier, fitter or to simply have the reward of winning a bet. You don’t always have to compete with other, you can also compete with yourself, for example: last month you worked out twice a week, this month you challenge yourself to add an extra day a week and by doing it you promise yourself a reward to win your prize at the end of the month, such as booking a massage or buying a new pair of shoes.
Track your sweat
Fitness Wearables became popular in the early 2000’s , this device allows us to see our physical performance and keep us in some way motivated to keep moving. Nowadays, we even get notifications that remind us to stand up, breathe, or achieve our daily physical activity goal. There is not much evidence that proves that fitness trackers make us more active, but researchers say that they play an important role in establishing a fitness habit. Fitness trackers help us be aware of calories burned, steps walked, distance, etc. By tracking those measures and reaching our daily activity goals, we have the personal satisfaction of achievement and it could encourage us to continue exercising.
Outdoor Games Count
Games like “tag” or “Dodgeball” are kind of exercises that famous people like NBA player Dwyane Wade play to increase his agility. A celebrity trainer, Dan Roberts says: “It helps build social bonds, helps us connect with our bodies in an un-vain and fun way and gets the blood pumping”. Such games remind us how we used to play when we were kids and enjoyed time during recess with our classmates or friends in our neighborhood. Research has shown that there are benefits on these old-school movements: “The new movements force the body to work differently regarding muscle strengths, balance and [getting] oxygen to the entire body, which improves our fitness level” Insert some outdoor games during this quarantine with your family, but please be safe.