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  • 5 tips to help you exercise when you lack motivation

    Staff Writer - 3 min read

    29 November 2019


    Straightforward tips to help you get into shape and stay the course.

    This content is sponsored by Jaggad.

    5 tips to help you exercise when you lack motivation

    Waging a successful fitness campaign is rewarding, but it can be tough. It’s probably a familiar cycle: you come out swinging to begin with – but then regular sessions turn into occasional ones, and eventually you’re tempted by the siren call of bed instead of your morning workout.

    After all, we’re only human. It’s hard to turn that initial burst of motivation into a long-lasting physical routine. They don’t call it a workout for nothing.

    Whether you’re getting back into exercise or beginning fresh, these five tips will help you get on the right foot.

    1. Treat yourself to new fitness gear

    Research on ‘enclothed cognition’ shows that what you wear can influence the way you think and act. People wearing a doctor’s coat tend to pay more attention to tasks at hand, for instance. The same can apply to activewear and athletes, of any level: the right clothing can make you more confident and motivated.

    And there’s no time like the present. “Don’t wait [until you’re slimmer] to get nice clothes,” says psychologist and personal trainer Susan Rudnicki, in a 2013 article in The Atlantic. “You’re allowed to feel good now.” This could be anything from trading in your old runners to gearing up with the latest activewear from JAGGAD (and if you’re an AIA Vitality member, you can score yourself a discount). Treat yourself.

    2. Start small

    Fitness burnout might be the reason for waning motivation. Things like exhaustion, muscle soreness, joint pain, loss of appetite, and lack of sleep commonly occur when people start exercising too hard, too fast.

    During your initial active period, less is more. Experts recommend starting with moderate-intensity activities (like power walking) for as little as 10 minutes a day, and then increasing that time by small increments until you’re getting in 150–300 minutes per week. This is a safe and effective way to springboard to more intensive exercises without burning out or, even worse, injuring yourself.

    3. Make a realistic fitness plan

    It’s helpful to craft a vision for your fitness campaign. A good place to start is by creating a customised fitness plan that realistically considers things like your current fitness level, exercises that are conducive to your schedule and lifestyle, and the equipment or facilities required.

    It’s also helpful to include a set of personal goals and keep a record of your achievements over time. Small wins will help to fuel your sense of accomplishment and keep you on track.

    Make your #OneChange

    Start your fitness regime slowly, aiming for around 10 minutes of exercise a day for the first week or so.

    4. Think about your overall health

    Getting fit isn’t only about lacing up your runners. Health is a holistic process that’s also affected by nutrition, sleep quality, and mindfulness.

    Aim for a nutrition plan that matches your energy needs and includes a balanced mix of good fats, proteins, carbohydrates, vitamins, and minerals. Plus, of course, lots of water.

    5. Mix it up

    Exercise should be challenging. That said, physical activity should be enjoyable. The more you enjoy your workout, the more likely you are to keep doing it.

    You should also aim to work out different parts of your body. Leg workouts, for instance, are great to do around twice a week, and their benefits range from strengthened muscles to reduced risk of injury. Think squats, leg curls, and lunges.

    It’s also helpful to work different exercises with varying levels of intensity into your routine to build endurance – and don’t forget regular rest days. A yoga or Pilates class each week can improve things like flexibility, strength, and cardiovascular fitness, and they don’t involve the same level of intensity as, say, a HITT workout.


    This article is bought to you by Jaggad. Jaggad’s mission is to help inspire and motivate people to live an active, healthy and well-balanced lifestyle through beautifully designed and functional activewear.

    Jaggad

    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


    This content is brought to you by AIA Vitality

    AIA Vitality is a science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

    AIA Global aia.com

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

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    Copyright © 2020. AIA Group Limited and its subsidiaries or affiliates. All rights reserved. Priority Protection and Priority Protection for Platform Investors products are issued by AIA Australia Limited (ABN 79 004 837 861, AFSL 230043). AIA Vitality, a personalised, science-backed program that supports members every day to make healthier choices, is available with eligible products issued by AIA Australia. AIA Health with AIA Vitality is issued by AIA Health Insurance Pty Ltd ABN 32 611 323 034, a registered private health insurer governed by the Private Health Insurance Act 2207, Private Health Insurance Rules 2007 and the AIA Health Insurance Pty Ltd Fund Rules. The information on this website is current as at 3 September 2020 and may be subject to change. It is general information only and is not intended in any way to be financial, legal, tax, health, medical, nutritional or other advice. You should consider your own personal circumstances and needs and view the relevant product documents, fact sheets, fund rules and terms and conditions before making a decision to acquire such products. If necessary you should obtain professional advice from a financial, tax, medical or health professional. Unless expressly stated, any views or expressions of opinion (including any video content) do not represent the opinion of AIA.
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