SHAPE UP
Find that one exercise you enjoy; focus on fun

By Charles Stuart Platkin

I'm not even sure how I keep doing it each day, but it's part of my morning routine, just like you brush your teeth, shower and go to work.

With recommendations these days advising 30 to 60 minutes of daily exercise, I'm often asked, "How can I stay motivated?"

I don't think it's an easy answer. "Physical activity takes more time and effort than any other health-related behavior, and many people will continue to choose pleasurable leisure pastimes that are sedentary," says Rod Dishman, a professor of exercise science at the University of Georgia.

Most experts say the key is to make exercise "intrinsic" — or internally motivated. "To really keep an exercise program going, it needs to be something you're doing because you value the actual activity — you appreciate the exercise for the sake of exercising," says Richard M. Ryan, a professor of psychology at the University of Rochester.

The bottom line: Exercising doesn't have to be a horrible experience, and with more than 50 percent of people dropping out of their newfound exercise programs after only a few months — it's time to come up with a new routine.

Enjoy it: Focus on the enjoyment, feelings of competence and social interaction that come from the experience. A study in the International Journal of Sports Psychology showed that a group who participated in aerobic exercise to improve their physical appearance didn't stick with it nearly as long as a group who did martial arts because they enjoyed it.

And if you can't find something that you love right away, "at the very least, find something you don't hate. It's important to find as many redeeming qualities as possible for any of the exercises that you choose," says Bess H. Marcus, a professor at Brown Medical School Centers for Behavioral and Preventive Medicine.

Experiment and match: Try a variety of exercises. If you don't like to walk, how about biking, dancing, hiking or golf? Try listening to music or watching TV to spice things up while you're working out. "Most of us have tried exercises and probably became fatigued, disgusted and just didn't like them — you need to set the bar a bit lower. There is an exercise for everyone; you just have to find the one that you love," says Ryan.

Avoid Rewards: I know it sounds strange, but researchers at the University of Rochester discovered some very convincing evidence that you should not give yourself rewards for exercising. "Giving yourself or receiving rewards takes your eye off the ball — it gives you the wrong focus. Believe me, most rewards are not potent enough to get you on the treadmill at six o'clock every single morning for the rest of your life," says Ryan. If you really need rewards to get you moving, "try to use them only in the beginning stages — until it becomes a habit. Remember that if you reach your goal, don't use rewards that go against your goal (e.g., an ice cream sundae) — perhaps a massage would be a better choice," adds Marcus.

Go slow: When people tell me they want to start exercising, they often have grandiose ideas of getting up every morning, going to the gym and then running five miles. Start off slowly if you haven't exercised in a while — even two or three times per week is better than nothing. "In the initial stages, you really need to cut yourself a 'bit of slack,' meaning if you miss a day or so, don't give up completely," says Marcus.

Excuse-busting: We have great excuses why we CAN'T exercise, ranging from time constraints, lack of money, lack of energy, no place to "do it," bad weather and physical discomfort. Here's what you need to do: Brainstorm and write down all the reasons you can think of for NOT working toward your fitness goals. Remember to include self-doubts, fears and insecurities — these are excuses, too. Be honest. Next, punch holes in your excuses until they are no longer airtight. Do this by coming up with counter-arguments for every excuse you may have for NOT exercising — this is called Excuse-busting.

Make it social: There is a plethora of research demonstrating that working out with a group on a regular basis increases your likelihood of sticking with your routine. One study found that married couples who worked out together had a significantly higher attendance and lower dropout rate than married people who worked out alone. Find a regular fitness class to attend that you know you'll enjoy. Organize a group of friends, co-workers or neighbors to participate in some regular fitness activity. Get yourself a workout buddy. Not only will you increase your fitness level and improve your appearance, but you'll reduce stress and increase the effectiveness of your immune system (social groups do that) — and you will probably have a good time as well.

Create a plan and have a goal: Don't just decide that "starting next week" you're going to jog every day — especially if you don't like jogging. Investigate your options, write them down and make the decision as if it's something that is important to you. Come up with a plan for exercise that will keep you excited for longer than 24 hours. "Keep in mind that one of the most important things is to remain flexible with everything — including your exercise, your time and yourself," says Marcus.

Visualize your future: If you can see yourself in a positive situation in the future, it will keep you focused on your exercise path. Create a "life preserver" — that is, an imagined future event in which you have achieved your fitness goal. For example, think of the excitement you will have after completing your first four-hour hike or finishing a marathon.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.