Firstly - this article is dedicated to one of our AcuLife patients! She knows who she is! Her dedication to her health and genuine desire to excel is admirable and that inspired us to share these simple strategies not just for her but for the rest of the AcuLife Family. We thank you! Now let’s begin!
Staying motivated to exercise can be a challenge, but with a few simple tricks, you can turn physical activity into a consistent and enjoyable part of your routine.
Many experts suggest that initiating positive habits for improved health and well-being towards the end of the year, rather than as a New Year's resolution, sets a more achievable trajectory for January. However, this can be challenging, especially with weather changes and packed schedules during festive events, making motivation to exercise or practice self-care elusive.
Post-pandemic research revealed that almost half of the female population engages in no regular exercise, and one in three women in the West noted a decline in their physical health over the past years. Given the well-known benefits of exercise for both physical health and mental well-being, how can we regain motivation?
In this article, we will share our top 6 tips - and my bonus exercise gamechanger called “Mohammad’s Minutes”!
1) Start Small
If the idea of a long workout seems daunting, start with short sessions. Even 10 minutes of exercise can make a difference. As you build stamina, you can gradually increase the duration.
Pro Tip - Pressing certain acupoints can activate energy pathways associated with motivation. Tapping your kidney region on your lower back helps boost overall energy and motivation.
2) Visualise Your Goals:
Visualising where you want to be is crucial to achieving your fitness goals. Set a clear picture or goal in mind for the next 1, 5, 10, or 20 years. Writing down your goals, keeping them in focus, and determining the necessary lifestyle changes to reach them can inform your daily behaviours and choices.
Pro Tip - write it in a journal that you know you will open at least once a year!
3) Action Precipitates Motivation:
Even showing up for a workout, especially when motivation is lacking, leads to positive results. Starting with a short workout twice a week, setting achievable goals, and experiencing the benefits can naturally increase motivation over time. Just being at the gym, park, class or home gym - with your fitness gear on - is better than not being in that environment.
Pro Tip - Treat your exercise time as an important appointment. Schedule it into your calendar and make it a non-negotiable part of your day. Consistency is key to forming a habit!
4) Make It Easy to Exercise:
Eliminate pre-workout obstacles by creating a positive environment. Prepare your gym kit the night before, decide on the duration and type of exercise, and plan your accompanying music or podcast. Removing these hurdles makes it easier to start and follow through with your workout routine.
Pro Tip - Avoid boredom by changing your routine. Try different types of workouts, switch up your routes, or explore new fitness classes. Variety keeps things interesting and prevents monotony.!
5) Find Your People:
Studies indicate that social elements enhance exercise adherence. Whether it's finding a workout buddy or joining a gym community, connecting with others can contribute to better results. Together surround yourselves with motivational cues. Whether it's upbeat music, motivational quotes, or workout gear you love, setting a positive environment can inspire you to get moving.
Pro Tip - Create a new group chat with your fitness pal. I did this on Whatsapp and each day we’d send the foods we ate and exercises we did to a close friend!
6) Be Consistent – Even with Small Steps:
Making health a priority involves consistent effort. Simply by incorporating daily exercises, even if it's just a quick 15 minutes is all it can take. Research supports the idea of "exercise snacking," short bursts of exercise, as beneficial for both physical and mental health. Making your health a daily pursuit contributes to feeling good consistently.
Pro Tip - Choose activities that you genuinely enjoy. Whether it's dancing, hiking, or playing a sport, having fun makes it easier to stay committed.
BONUS: “Mohammad’s Minutes”
So I created an exercise regime for myself 3 years ago and never looked back. Having always struggled with being consistent and disciplined at the gym - at the age of 21 I wanted to change my general fitness and keep my training sustainable, manageable and still get the ‘pump’. While this happened during Covid, going to the gym was out of the question so I predominantly had to make due with some home weights in the garage and bodyweight exercise.
It was 132 days away from my 22nd birthday and it hit me like a tonne of bricks!
Why don’t I exercise everyday for just 22 minutes until my 22nd birthday?
For me it was getting the ball rolling that was more important than the muscles. But hey having muscles is always nice, right?
I realised within the first 100 days that my overall shape started to change. I was mixing up with bodyweight, basic compound exercise and cardio. If I was feeling sick one day I’d take it slightly easier and would respect my body’s boundaries.
Chinese Medicine does not condone exercising to the extent that you feel depleted, Rather the whole purpose is to feel and be energised so you can maintain this lifestyle all week, all month, all year.
Fortunately and to my surprise I was able to do this everyday until my 22nd birthday. Not only that - I did this for 1 whole year - with work, family circumstances, lockdowns, holidays… you name it. I made sure that I exercised for at least 22 minutes each day. All I had to do was set the timer on my phone.
Now, here were the results!
In just one year - I really felt I had become a totally new person. And the crazy part of it - I didn’t even train at the gym! I actually continued this for over 500 days (565 days to be exact). Every few months I would gradually increase from 22 mins to 25, to 30, 35 and then 40!
Goal: to be disciplined
Results: Achieved ✅
I have continued this strategy to this day - varying from 35-40 mins. I do now take rest days every week or 2 and just get an overall feel of my body before I continue. We have one body so we shouldn’t overdo it if we want to maintain good health and hopefully live a very long time!
You can try this too. However maximum time is 60 mins. No more.
Formula: Age (minutes) + days until your next birthday (duration) = begin!
and naturally i’m going to speak about acupuncture! That’s my secret on how I would recover quickly and continue on.
How acupuncture is a gamechanger!
Research suggests that acupuncture can modulate neurotransmitters such as serotonin and dopamine, which play pivotal roles in regulating mood and motivation. Fitness is a powerful ally in maintaining motivation. Engaging in regular physical activity promotes the flow of Qi (energy) through the body's energy channels, aligning with the principles of acupuncture. Cardiovascular exercises, in particular, can invigorate the body and mind, creating a conducive environment for motivation to thrive.
Combine the power of acupuncture with fitness by setting clear intentions for your workouts. Before exercising, take a moment to stimulate acupoints related to motivation (that we can share with you at the clinic), reinforcing your commitment to the fitness journey.
and consistency is key.
Both acupuncture and fitness thrive on consistency. Regular acupuncture sessions and a dedicated fitness routine create a harmonious rhythm that reinforces motivation over time.
As you embark on this journey, remember that motivation is not just a fleeting emotion; it's a dynamic force that can be nurtured through mindful practices and a commitment to both internal and external well-being. Incorporating these straightforward tips into your routine can help rekindle and sustain motivation for regular exercise, ultimately leading to improved well-being.
Now - get in contact with us here so we can help you stay motivated in your exercise journey!
To learn what we can do for you, Contact our team today👇
AcuLife
(02) 4620 9798
5 Stewart St, Harrington Park
Bookings: www.aculife.com.au