Think Positively, and Stick to Your Exercise Program
By Barbara A. Brehm, Ed.D.
"I'm too fat." "I'm too out of shape." "I've really gone downhill this past year." These negative thoughts sometimes provide helpful motivation for beginning an exercise program. But research shows that people who turn exercise into a punishment that reinforces low self-esteem are more likely to drop out of an exercise program than their friends who make exercise an enjoyable experience that helps them feel good about themselves.
By Barbara A. Brehm, Ed.D.
"I'm too fat." "I'm too out of shape." "I've really gone downhill this past year." These negative thoughts sometimes provide helpful motivation for beginning an exercise program. But research shows that people who turn exercise into a punishment that reinforces low self-esteem are more likely to drop out of an exercise program than their friends who make exercise an enjoyable experience that helps them feel good about themselves.
Find positive reasons to exercise
Everyone needs plenty of daily physical activity to feel good and to prevent chronic illness. People who exercise because they want to stay healthy, or to overcome certain health limitations, have more success sticking to their exercise programs. This may be because they are more likely to see the progress they are looking for compared to people who expect dramatic changes in appearance, such as unrealistic weight loss.
If your primary goal is weight loss, be sure you are trying to lose weight for positive reasons -- to improve your health, to reduce your risk of chronic illness and to feel good. Focus on improving your fitness, and cultivating healthful eating and exercise habits that you can maintain for years to come. Exercise because you want to make the most of who you are, and so that you can live a fulfilling, productive life.
Other positive reasons for exercise include wanting to reduce feelings of stress, have more energy, spend time with friends, get outdoors and have fun. Some people exercise because they enjoy the competition and camaraderie of playing sports, or because they enjoy the challenge of working to meet a fitness or performance goal.
Be sure your exercise program matches your health and fitness goals
It's easier to stick to your exercise program when you feel it is helping you make progress toward your health and fitness goals. Think about what you would like to accomplish with your exercise program, then decide what types of activities would help you reach those goals. If you need help figuring this out, speak with an exercise instructor or personal trainer.
Make exercise a positive experience
Make your exercise program as convenient and enjoyable as possible --one that fits into your lifestyle. Find a time of day that works for you, and activities that you like. A good exercise program should help you feel invigorated and refreshed after your workout. Get a friend or family member to join you!
Find a comfortable exercise environment
When looking for a fitness center, convenience will probably be your primary consideration. In addition, look for friendly staff members who make you feel welcome. Most fitness centers are a little intimidating until you have been there a few times, so don't expect to feel immediately "at home." If the center feels too unwelcoming, you may have difficulty sticking to your exercise plans.
If you tend to worry about your appearance, avoid exercising in front of mirrors. You want exercise to help you feel better, not worse! If your reflection detracts from a positive exercise experience in a group exercise setting, try to stand on the side of the class, or behind another student who blocks your view of the mirror (not the instructor). Remind yourself that some mirrors make you look larger than you really are. Focus on your workout, not on your reflection.
Find exercise clothes that make you feel good. Choose apparel that feels comfortable, looks good on you and makes movement a pleasure.
Consider strength training
Consider adding strength training to your exercise program. Many fitness centers offer strength-training classes for beginners. Some places offer classes especially for older adults or for people with specific health limitations, such as arthritis or back problems.
Many people report health and fitness benefits after only a few months of regular strength training. Just two or three sessions a week can lead to noticeable improvements in strength, muscle tone, posture and self-esteem.
Barbara A. Brehm, Ed.D., is professor of exercise and sports studies at Smith College, Northampton, Mass.
Everyone needs plenty of daily physical activity to feel good and to prevent chronic illness. People who exercise because they want to stay healthy, or to overcome certain health limitations, have more success sticking to their exercise programs. This may be because they are more likely to see the progress they are looking for compared to people who expect dramatic changes in appearance, such as unrealistic weight loss.
If your primary goal is weight loss, be sure you are trying to lose weight for positive reasons -- to improve your health, to reduce your risk of chronic illness and to feel good. Focus on improving your fitness, and cultivating healthful eating and exercise habits that you can maintain for years to come. Exercise because you want to make the most of who you are, and so that you can live a fulfilling, productive life.
Other positive reasons for exercise include wanting to reduce feelings of stress, have more energy, spend time with friends, get outdoors and have fun. Some people exercise because they enjoy the competition and camaraderie of playing sports, or because they enjoy the challenge of working to meet a fitness or performance goal.
Be sure your exercise program matches your health and fitness goals
It's easier to stick to your exercise program when you feel it is helping you make progress toward your health and fitness goals. Think about what you would like to accomplish with your exercise program, then decide what types of activities would help you reach those goals. If you need help figuring this out, speak with an exercise instructor or personal trainer.
Make exercise a positive experience
Make your exercise program as convenient and enjoyable as possible --one that fits into your lifestyle. Find a time of day that works for you, and activities that you like. A good exercise program should help you feel invigorated and refreshed after your workout. Get a friend or family member to join you!
Find a comfortable exercise environment
When looking for a fitness center, convenience will probably be your primary consideration. In addition, look for friendly staff members who make you feel welcome. Most fitness centers are a little intimidating until you have been there a few times, so don't expect to feel immediately "at home." If the center feels too unwelcoming, you may have difficulty sticking to your exercise plans.
If you tend to worry about your appearance, avoid exercising in front of mirrors. You want exercise to help you feel better, not worse! If your reflection detracts from a positive exercise experience in a group exercise setting, try to stand on the side of the class, or behind another student who blocks your view of the mirror (not the instructor). Remind yourself that some mirrors make you look larger than you really are. Focus on your workout, not on your reflection.
Find exercise clothes that make you feel good. Choose apparel that feels comfortable, looks good on you and makes movement a pleasure.
Consider strength training
Consider adding strength training to your exercise program. Many fitness centers offer strength-training classes for beginners. Some places offer classes especially for older adults or for people with specific health limitations, such as arthritis or back problems.
Many people report health and fitness benefits after only a few months of regular strength training. Just two or three sessions a week can lead to noticeable improvements in strength, muscle tone, posture and self-esteem.
Barbara A. Brehm, Ed.D., is professor of exercise and sports studies at Smith College, Northampton, Mass.
