Journal of Novel Physiotherapies
Open Access

Have you ever begun and then stopped a fitness programme? You're not alone if you said yes. Many people begin exercise programmes, then abandon them because they are bored, do not like it, or the results are sluggish. Here are seven suggestions to keep you focused.

Start with basic objectives and work your way up to longer-term objectives. Remember to set targets that are practical and attainable. If your expectations are too lofty, it's easy to get overwhelmed and give up.

If you haven't exercised in a while, for example, a short-term target could be to walk 10 minutes five days a week. And brief bouts of exercise may be beneficial. Walking 30 minutes five days a week could be an intermediate target. A long-term aim may be to walk a 5K distance.

The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic activity per week for most healthy adults, or a combination of both. Exercise at a higher intensity will have even more benefits.

At least twice a week, integrate strength training activities for all major muscle groups into your workout routine.

Find sports or hobbies that you like, and then change up your routine to keep things fresh. Try something new if you're bored with your workouts. Become a member of a volleyball or softball league. Consider enrolling in a ballroom dancing programme. Examine a fitness club or a martial arts facility. If you choose to exercise at home, there are several different types of exercise classes available online, including yoga, high-intensity interval training, and kickboxing. Alternatively, take a walk or jog in a local park. Find out if you have any hidden athletic talents or passions.

Remember that exercise doesn't have to be boring, and if you're having fun with it, you'll be more likely to stick with it.

If it's difficult to find time to workout, don't make excuses. Workouts should be scheduled just like any other significant operation.

Physical exercise can also be incorporated into the daily routine. Instead of taking the elevator, take the stairs or park further away from the shop. When watching the kids play sports, walk up and down the sidelines. On a work break, go for a stroll.

If you work from home, take breaks to rest, walk, or climb the stairs. Squats, lunges, and sit-ups are also good options. If you have a puppy, go for a walk. During your lunch break or while watching TV at night, ride a stationary bike, walk or jog on a treadmill, or do strength training exercises.

Even if you get the recommended amount of weekly exercise, research has shown that sitting for long periods of time can be harmful to your health. If you sit for several hours at work, try to get up and move around often during the day, such as walking to get a drink of water or standing during phone calls or video meetings.

Are you attempting to shed pounds? Want to feel more energized? Do you want to sleep better? How can you manage a chronic illness? Make a list of your objectives. Seeing the advantages of daily exercise and writing down your goals will help you remain motivated.

You may also find that keeping an exercise journal is beneficial. Keep track of what you did during and workout, how long you worked out, and how you felt afterwards. Keeping track of your efforts and success will help you stay on track and remind you that you're making progress.

You're not on your own. When you workout or go for walks, invite friends or coworkers to join you. Exercising with your partner or other loved ones is a great way to spend time together. With your children, play soccer. Organize a group of neighbors to go to a nearby community centre for exercise classes or to work out together online on camera.

Take a few minutes after each workout session to savor the positive feelings that exercise provides. This form of internal motivation will help you stick to a long-term exercise routine.

External incentives may also be beneficial. Treat yourself to a new pair of walking shoes or some new music to listen to when you workout when you hit a longer-term target.

Take a day or two off whether you're too busy to exercise or just don't feel like it. If you need a rest, be gentle with yourself. What matters is that you get back on track as soon as possible.

Get going now that you've recovered your enthusiasm! Set your goals, have fun with it, and give yourself a pat on the back now and then. Physical exercise is something you can do for the rest of your life. If you're having trouble staying motivated, go through these suggestions again.