By Mike Headtke, CSCS, NASM-CPT, Garfield Ridge

In one way or another, working out is part of your daily life—be it going to the gym and training or simply running around with your kids. However, like most things in life, motivation is necessary for the body to get the full workout it needs.

In general, your body really only requires 45 minutes to an hour of activity 3-5 days a week to stay physically fit, if you follow a good diet and get plenty of sleep. The key to this is maintaining a good diet and getting the recommended 8 hours of sleep a day. But how many people actually do that? In our fast-paced society many people do not have the time to eat 3-6 meals a day, let alone just sit and relax. So how can you get motivated to squeeze in the time to work out?

First, start by getting organized. Create a schedule that includes all of your daily activities and obligations. From this schedule, you should be able to see when you have some free time. Next, with that free time, find something to do that will get your heart rate up. Many people think that working out is painful and boring, and with feelings like that it’s no wonder many people decide not to work out! This is where motivation comes in. Find an activity that you enjoy, like riding a bike or walking your dog. Once you decide on a ‘fun’ activity, make this activity a habit that you do at least twice a week.

The bottom line is that you must find something that motivates you to be healthy. For some people, that motivation may come from the desire to be more active for their kids’ sake, and for others, it may be to remedy a health issue. The important thing is to find that drive to exercise.

Motivation is also important if you want to ward off that list of excuses. Yes, you may work all day and come home feeling drained, but not only will working out make you healthier, it will also provide you with more energy. If time is the issue, break up your exercise throughout the day. For instance, break your workouts into two or three 20-minute sessions. Research has shown that for many people breaking up a workout actually provides the body with bursts of energy throughout the day.

Lastly, remember that motivation comes from those around you. Chances are that a close friend or even your spouse would like to become healthier, so why not work out together? A 45-minute workout will fly by if you do it with a friend. Here are some other ways to use the influences around you as motivation:

• Listen to your favorite music.
• Hire a personal trainer, which can be less expensive than most people think when the trainer is qualified.
• If you belong to a gym, go when your favorite show is on to pass the time.

We all know that starting something new or something that we have not done in awhile is hard. Many people say that it takes 21 days to start a habit, but when it comes down to it, the question remains—do you have the motivation to work out and reap the benefits? Good luck, and stay motivated!

Mike Headtke is a certified strength and conditioning specialist and personal trainer who works as a fitness supervisor at AthletiCo’s Garfield Ridge Fitness Center.

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