I'm a L6 manager, generally work 8:30 to 6pm. Then I reach home, have dinner, spend time with kids, help them with their homework, and sleep. Rinse and repeat next day. I sometimes have time in morning to do some home workout (7 minute workout, etc) but find it hard to motivate myself to do it regularly. I'm not a "sports" kinda guy, and while I like occasional running, my physician has recommended me to avoid it due to weak calf. The little remaining time I get, I'm tempted to read a book or watch some television serial to relax my brain. What are some successful strategies folks have used to get a regular workout rythm?
I do regular swimming at the gym. Just some laps. It’s very easy on my weakened knee. I start out very easy and focus on developing a consistent habit. Just like two laps once a week. It’s hard to fail such an easy goal. I make sure going is a relaxing endeavor. The body needs to associate relaxation with swimming, otherwise it is pointless. Then after I feel consistent about it, 5 laps once a week. Then five laps twice a week. etc. until I had the frequency and intensity I felt was good enough for the long haul. Relying on motivation is not a strategy that can work in the long term. Motivation is fleeting. Habits require the actions to be self-sustaining. Working out should make you feel better once you finish, and you should in some way look forward to working out.
Thanks for the suggestion, this is very good and actionable advice. I'll find time on a weekend morning to go swimming.
better sex and better death are both great motivators.
How better sex when you workout ?
I don't have any motivation to workout at home. I just leave office before going home, and exercise for an hour or two at gym. Start with something mild, run a mile or two, or play with equipment. Don't exercise too much, just enough to feel happy after the workout, not dead tired. If you start slowly, you'll have positive association with the gym, and wont try to skip it on a subconscious level.
You are spending too much time at work!
Seriously. With your schedule you should actually me asking yourself “what would I prefer to give up to go to the gym 3 times a week” I would suggest not family and it looks like work could do with a little lessening up for 3hr a week
Form a deep depression then try to cure it by doing exercise.
You will be best served by finding an activity that you enjoy. I exercise regularly but if I were forced to go to a gym I would always find an excuse not to go. (I enjoy the outdoors.) Incorporate something with your kids? Bodyweight exercises, have them time you, compete with you, etc. Something that feels more integrated into your current schedule. That or find something you actually enjoy enough to want to do it and then you will find a way.
You just have to do it. Working out does more for relaxing your brain and centering you than tv or reading (they actually engage your brain). You need at least more than 15 minutes. I would suggest doing insanity if you have to do it at home in a short amount of time.
Nothing like a personal trainer/coach and dietician appts. World class athletes need coaches to push them beyond their limits. Students need teachers for the same reason. Stands to reason that a change as drastic as daily habits we're blind to requires perspective from someone who can help us out of it.
Join a exercise group or find a workout partner that will hold you accountable. Even hardcore trainers workout with friends or others to keep them motivated. Also start incrementally, it’s the key to changing habits.
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Thanks for the suggestion. I went for a trial session today and liked it. Enrolled for 8/month package.