Any exercise - move instead of sitting on the ground - are very important to maintain health, as well as to serve the children a good example. But why it is so difficult to force yourself to move? Of course, you can do it. But not enough to know what and how. You need to create at the right mood, find and maintain motivation.
Changes are always difficult. When we try to start practicing, we invent different excuses to wriggle out of it. The exercises seem to be something very complex, thought about fitness cause stress ... And we do not really want to do. But useful tips to help you move in the right direction and not go astray.
Find a personal motivation for exercise
What can get you off the couch? Something that is important to you personally. To begin, it may be an external factor. For example, an alarming number on the scale or the advice of a doctor, who says that you have to move more to maintain health.
We exercise a lot of useful effects. Which ones are most important for you? Even simple things, like a nightly walk after dinner can help:
- Control weight
- Strengthen bones
- Gives strength to muscles
- To reduce the risk of heart disease, type 2 diabetes and certain types of cancer
- In addition, your active life - a perfect example for children.
All these advantages can help you start to do the exercises, but they do not always help to pursue every day. To maintain the correct attitude for a long time, you need to find internal motivators. Perhaps yoga help you to feel yourself more energetic or calm. Or daily jogging help get rid of stress
How to beat stress? Create an oasis
. Try to find such a "reward" meaningful to you personally to help maintain motivation.
Put realistic goals
Adult experts recommend about 2 and 5 hours per week medium intensity aerobic exercises. This half-hour walk five times a week. If you are choosing a serious burden, such as running, it may be five days a week for 15 minutes. You can choose the target, but do not try to execute it immediately. If you put yourself too complicated goal, then quickly burn out, seeing that it can not immediately reach. Therefore, instead of immediately start walking for 30 minutes a day every day, start with 15 minutes two or three times a week.
Set goals every week, gradually increasing the time and intensity. At the end of each week to assess progress. If you reach the goal, celebrate it. If the target is not reached, do not reproach yourself, analyze the reason for the failure and what should be changed.
Stop thinking about physical exercise as an unpleasant job - do what you like
To deal with, not necessarily to go to the gym. The main thing - to move. For some trips to the gym are an incentive that helps to focus and allows you to feel achievement. But for others it is a heavy duty, from which I want to hide.
What else can you do? Anything that makes you and your family move.
- Walk the dog. If you do not have your walking with a neighbor. The neighbors will thank you.
- Arrange the children competition dance instead of sitting in front of TV.
- Go to the park and play a game of hide and seek.
- Play basketball with children.
- Rather than go to the store by car, go take a walk or a bicycle. If you can not do without a car, leave the car away from the entrance.
- Get off the bus a stop earlier and walk to work on foot.
Just think - full range of opportunities to be more active. Find the ones that please you. In this case, the greater the likelihood that you will do it.
Plan your exercise schedule
For busy parents the main obstacle might be the lack of time. If you expect when you have free time to go for a walk or dance lessons, chances are that you do not wait. To divert the everyday worries you, try to follow these tips:
- Take the diary and note the time for fitness. Plan it the same way as any other important matters.
- Add physical activity to those for which you already do. For example, engaged on a stationary bike when read or watch TV. Or instead call up with a friend, go for a walk with her.
- Plan the kinds of activities that you can do with the children, such as biking or hiking on the ice rink. So not only do you prefer fitness, but also show a good example for children.
If you think in advance about the problems that may arise, you are more likely to overcome them. Plan for possible difficulties and ponder their decision in advance.
Come back after setbacks
You set yourself a reasonable goal, we consider the possibility of problems. But then for some reason you did not go to the gym, although planned. Do not let this stop you from failure to move on.
For many people, even after a single failure it is very difficult to continue. They begin to think that they are unable to exercise regularly.
If this happens to you, try to change their attitude to the problem, so as not to lose motivation. If you go to a fitness club on Monday, it does not mean that all is lost week. It simply means that you need to go there on Tuesday. Or even just to take a walk with a dog longer than usual.
The ability to engage in sports - it's not just the ability to properly hold the racket or take yoga postures. It is knowing how to set yourself up for a class and stick to it attitude.
Begin to think of myself as a sports person. And in the end, it becomes a part of your life.
