How to motivate yourself for exercise

By Clare E. Urwin

SURABAYA (JP): You know how it is. Your intentions were so good too. At last, all this publicity about the health benefits of exercise had finally struck home. This time you were really going to do something about your fitness.

With big plans and great enthusiasm you went shopping, and a new bathing suit, or hi tech trainers, or a designer tennis racket or an expensive exercise bike was duly bought. Eagerly, you could hardly wait to begin.

But now, two months later, the fire has completely gone. That bathing suit has only been wet twice, those hi-tech trainers are still in their box, the designer tennis racket isn't even scuffed yet and that expensive exercise bike is being used as an artful coat hanger. What went wrong?

Motivation is extremely elusive. And certainly, where fitness is concerned, keeping and sustaining interest in repetitive physical activity, is very difficult for most people.

Isn't it interesting how frequently work, family commitments, social obligations or even bad weather seems to conveniently interrupt numerous planned exercise routines?

Don't despair. Healthy super stars like top athletes and gym junkies find the constant drive for improvement to be hard going occasionally too. In fact, it's probably fair to say that everybody needs a helping hand with motivation at some time.

Unfortunately, there isn't a magic pill which can regularly force you into action at the swimming pool, running track, tennis courts or health club. The resolve and determination to get fit and stay fit, has to come from you alone.

However, there is some good news. By trying particular strategies and following certain procedures, staying motivated for exercise can become that little bit easier. It all starts with how you approach physical fitness in the first place.

In our multi-machined society, it's easy to accept an inactive lifestyle as normal. Every new invention seems to require less personal effort. Technology is doing it's very best to make sure we expend as little energy as possible.

Physically, nothing could be worse for the human race. Our bodies need activity and without some regular exertion they just shrivel up from lack of use. Numerous health problems are already prevalent in modern industrialized countries, because of our increasingly sedentary lifestyles.

Conversely, the scientific evidence for the benefits of regular exercise is overwhelming. It leads to a healthier and longer life. There are huge gains, ranging from having a stronger heart and bones with increased energy and stamina, through to enjoying better stress control and an improved sex life.

So, if you appreciate the advantages of activity, but at the same time still want to utilize man's inventiveness, why not look at exercise as just another necessary slice of modern life? It's common sense. After accepting that some physical exertion is obligatory, motivation becomes easier.

Now, what's the next step? Like paying taxes, you realize that you have got to do it, so try to make it as pleasant as possible. In any event, there are certain ways to ensure that your exercise routine gets off to a good start.

Firstly, choose an activity you like. If that sounds ridiculously simple, it's amazing how often people don't actually consider this point. Are you the type of person who thrives on competitive action or does the mere thought of a sweaty work out make you shudder? Think about it properly.

Have Candra Wijaya and Tony Gunawan aroused your badminton desires and does Tiger Woods make golf look like fun? In that case, an individual sport would seem a good idea.

On the other hand would you be more inspired when surrounded by other people? For instance in a gym full of Arnold Schwarzenegger lookalikes or in a highly social aerobics class?

The most important thing at the beginning is to be consistent, so that exercise becomes a habit. While the long term benefits of exercise are important, it's the instant feel good factor that makes most people stick to their routine.

An exercise partner can be a very positive motivator as well. Find someone reliable, to encourage and challenge you. A person to talk to, who can help you stay disciplined and focused on your fitness goals.

Be careful though, sometimes it's not such a brilliant scheme to make your best friend your workout mate. It can be too easy to meet outside the gym with the best of intentions, but then decide instead to slip off together for a beer, or some coffee and cake.

To pass on positive genuine encouragement, I recently talked to several members of the Hyatt Olympia Health Club in Surabaya. Ong is a 60 year old man with a body that most men half his age would envy. He told me how he keeps his admirable physique looking so good.

"Exercise is very important to me. It's my hobby and my social life. Every day I walk for about 40 minutes with my friends, then either play tennis, swim or go to the gym". When asked about motivation, Ong added, "I honestly don't feel right or well, if I can't have my exercise."

Another commendable member who has been regularly attending the health club for more than 20 years, is Ko, who is in his late 60's.

"If I don't come and do my routine of swimming, walking and cycling at least five days every week, I feel unhappy," he said. "Exercise is beneficial for your health. I haven't had any sickness; no colds or flu, for years."

My Chaliz Syam, director of finance for PJB, an associate of PLN, needs no additional motivation for his biweekly tennis games at the club. Every Tuesday and Thursday evening, he and his many friends are well known for their obvious enthusiasm and sheer enjoyment of the game.

Similarly, the U.S.A. Consulate Bob Pollard and his wife have a similar passion for their exercise habits.

"It makes me feel good. I'm more alert and capable in my job," Pollard revealed. "If I don't exercise, I'm sluggish, dull and bored."

Mrs Pollard, who participates in the unusual sport of fencing, added that good role models can help motivation. "My parents, in their 70's, present a great example of being active and fit. I hope to emulate them some day," she explained.

Regular physical exercise is the easiest way to improve your health, stay young and feel great. This time, be really determined to keep going. So shake out that bathing suit, get the trainers from their box, warm up the tennis racket and dust down that expensive bike. A permanent exercise routine is going to be yours. Good luck.

The writer is a nutritionist and health advisor based in Surabaya. All the writer's articles are interactive and readers are encouraged to ask questions or make comments through the writer's e-mail address, clareu@attglobal.net, or features@thejakartapost.com