There are plenty of reasons to get active on a daily basis: it helps curb diseases and illnesses, strengthens bones and muscles, relieves stress and boosts energy levels. But finding the motivation to stick with a workout routine can be a challenge. Thankfully, there are some simple tricks to help keep you on track.
One trick is to set a reasonable goal for yourself. For example, if you’re trying to fit in an hour of exercise a day, aim for three 10-minute workouts throughout the day. This allows you to break up the workouts into manageable chunks, which can be easier to stick with.
Another trick is to mix it up. Changing up your workouts can also help make exercise feel more fun and less like an obligation. If you’re finding yourself getting bored with running or walking, try adding in a short burst of activity that targets different muscle groups, such as lunges or pushups.
Start with a warmup, such as marching in place or jumping jacks, to get your heart rate up and your blood pumping. Then move on to a few sets of squats and pushups, or any other bodyweight exercises you prefer. After that, finish with a cooldown, such as walking or jogging and stretching.
The squat is an excellent full-body exercise that builds strength in your legs, hips and glutes. Stand with your feet shoulder-width apart, then slowly bend at the knees until your thighs are parallel to the floor. Be sure to tighten your core and keep your back straight. Hold for 20 seconds or as many reps as you can, then repeat for 3 sets.
Pushups are an effective bodyweight exercise that can target your chest, shoulders and triceps all at once. To do a pushup, start in a plank position with your core tight, shoulders pulled down and back and your neck neutral. Then, bend your elbows to lower yourself toward the ground until your chest grazes it. Keep your elbows close to your body throughout the movement and complete three sets of 10 repetitions as a beginner.
Lunges strengthen your core, thighs and buttocks while challenging your balance. To perform a lunge, start standing with your feet about shoulder-width apart. Then, take a step forward with your right leg, making sure to bend at the knee and not extend past your foot. Slowly return to your starting position, then repeat with your left leg.
As with any exercise, it’s important to listen to your body and stop when you start feeling uncomfortable or overexerted. If you’re not used to working out or have a preexisting health condition, consult a doctor or physical therapist before resuming your workouts. Also, always work out with a partner to help motivate you and check your form. If you’re not seeing results, consider working out with a coach or joining a gym to improve your technique. A good trainer can teach you proper technique and how to modify the intensity of your workout to increase your results.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
FIND HER ON INSTAGRAM OR YOUTUBE THROUGH THE BELOW LINKS