During confinement many of us we started doing sports in our homes. In many cases, for the first time. At that time, the need to do something motivated us to move and exercise. However, once we start to be able to do some living outside the home, go back to work and interact with other people, we may notice that we do not have as much desire to train.
There are several reasons why we stop exercising and if we know them, it is easier for us to know how to stay motivated. Since we have adopted the habit, it is a good time to work on it and continue training.
You feel no motivation
Sometimes it’s hard to find motivation to get off the couch and go to the gym or go for a run. The reality is that sitting on the couch watching a series, going out for a drink with friends or almost any other activity for which we change going to exercise, offers us immediate satisfaction. On the other hand, with exercise we never know when the reward will start to arrive – or if it will arrive.
A solution for this is start by setting small aspirations and goals that are more achievable – for example, going two hours a week to the gym – and giving ourselves rewards as we meet objectives – a massage, a new set of exercise clothes, etc.-. Little by little we will increase the goals based on our new reality.
You start many times and leave it the same number of times
How many times have you started going to the gym and ended up quitting after two weeks? I prefer not to count the times it has happened to me. What is clear is that something is happening so that we propose so many times to go or exercise at home, let’s start and after two days we end up leaving it.
The truth is that a new habit takes time to become routine and it requires an effort on our part to reach that moment.
A trick that I have seen Gabriela Uriarte (@Gu_nutricion on instagram) – a well-known nutritionist -, and that it has worked for me, is consider it as one more obligation. Like going to work, college or how to do the house. That it is not optional, but one more obligation of our day to day.
It can help make a calendar with our daily obligations and at what times are we going to carry them out and every day mark which ones we have met. Thus, at the end of the week, we can have a clear and objective vision of what we have achieved.
You can’t get the money to pay for a gym
The reality is that, depending on our personal and economic situation, sometimes it is not possible to pay the gym fee. It is true that today, especially in large cities, low-cost or flat-rate gyms proliferate, which can be a good option, but not in all cities and towns there are. Also, at this time it is not always possible to go to the gym. However, there are much more affordable solutions.
- Go for a walk or a runr: us it can serve not only as an initiation in sports, but also as a way to relax and change the chip of the daily routine.
- Join a team. There are teams of different amateur sports that do not require registration or join only for fun. It is a good way to start playing sports in a fun way and meet people without spending a lot of money.
- Do sports at home: If we have discovered something these past months, it is that thanks to the Internet we have at our disposal countless alternatives to find exercises to do at home: from YouTube channels, apps, even blogs. Here we leave you one list of exercises you can do at home.
You see no changes in your body
The reality is, whatever they say, it can take time to start seeing changes in your body. It can take up to two months to begin to notice physical results.
The body does not change immediately with bad habits, but he does it progressively And the same goes for healthy habits.Our body needs time to adapt and start to changeBut if we don’t give it that time it never will.
What we can do, in the meantime, is focus less on weight. Alternative options are to take photos or measure ourselves. Progress will be glimpsed little by little and we will be able to assess them objectively.
Further, we must also pay attention to non-physical changes: Do we feel more energetic? Are we lighter? Are our digestions less heavy? Do we sleep better? These are all signs that exercise and good nutrition are having a positive effect on you.
You don’t know how to exercise
I’m not going to lie to you, this has been my reality for a long time. I would go to the gym and think “now what?” Being a newbie to the gym can be difficult. In order to solve it, on the Internet you can find routines and tips for beginners. In Vitónica we left you a few months ago rookie routine that can help you in this.
Also, what has worked best for me has been to put my shame aside and ask my monitor.
Another option is, if you can afford it, hire a personal trainer. And, as a cheaper option, they are now in fashion WhatsApp and Facebook groups where participants can give each other ideas, guidelines, things they have learned, and even go together.
You don’t have enough time
It is true that sometimes it is very difficult to find time, with our daily routines, to take our things and go to the gym for an hour or two. Fortunately, You don’t need to do two-hour routines to see results and lead a healthy life.
In these cases, for me, who am disorganized, it works for me to make a daily schedule, with the time that I am going to dedicate to each thing and the time that I have free. That way, I can physically see my time and how and what I spend it on. It’s a good way to find dead spots that I can use to exercise.
There are no consequences if you let it
This is the reality: if you leave it there is no consequence. No one is going to fire you, they are not going to call you to scold you, nor are you going to have any other negative consequences.
A 2010 study found that the that a person received calls or voice audios reminding them that they have to go to exercise made it easier for the person to go, and not only that, but it increased the adherence of the person to the exercise routine.
Knowing this, we can use it to our advantage. One option is, again, to hire a personal trainer who will call us when we do not attend their classes and with whom we will have a commitment that, if not fulfilled, will have consequences. If this is not within our economic possibilities, we can always embark a friend, our family, or our partner in the world of exercise and help each other to motivate ourselves and receive a call from time to time if we have not exercised in a long time.
The reality is that there are many reasons, and many excuses, not to exercise or to quit and not return, but There are also many solutions and when we start to see the results we will appreciate it. Next year we will not need any type of bikini operation, because healthy routines will be our lifestyle.
This article was originally published by Iria Reguera in April 2018 and has been revised for republication.
Images | Unplash