We all know that the beginning is always the hardest part. Hopefully, these tips can help give you the push you need to start working out from scratch. 

Taking the first step to fitness can be difficult for people stuck in sedentary lifestyles, especially those who suffer from depression. We understand what you’re going through. What if you genuinely want to achieve a healthier existence, but can’t seem to actively pursue it? Here are some things to consider when you find yourself unmotivated and frustrated…

Debunk the Myth of Motivation

Debunking the myth about motivation is becoming more popular among both struggling individuals and inspirational life coaches. Motivation might actually be a created result of achievement, instead of an instigator. Reluctance is a regular part of everyday life. Motivation doesn’t cause people to get things done. Decision and discipline do.

Don’t beat yourself up for lacking motivation, it’s counterproductive and might worsen your self-esteem. Accept your weaknesses. Willpower can be built through routine. Remember to enjoy every small success, no matter how minor. Be your own commander and train yourself to follow your own orders. Simply set aside some time for exercise and start small, even if it’s just 15-30 minutes each time.

Commit to Improving Your Mental Health

Exercise is significantly associated with improved mental health, better sleep, stress relief, increased sexual interest and performance, more energy, and alertness. Research conducted by the Centers for Disease Control (CDC) and the Behavioral Risk Factor Surveillance System (BRFSS) on 1.2 million adults in the USA found that individuals who exercised had 43.2% fewer days of poor mental health.

Funnily enough, the study suggests that there no extra mood-enhancing benefits to working out longer than 90 minutes. Exercising for 45 minutes at a time, 3 to 5 days a week, has the most positive impact on mental health. Additionally, a 2011 study in the Journal of Clinical Psychiatry found that patients with major depressive disorder who exercise and are on antidepressants feel much better than patients on antidepressants alone.

Envision Your Goals and Start Small

Whether you want to lose weight, get stronger, be better at your hobbies, or attain a more positive body image, don’t feel pressured to push yourself too much. Think about your goals, but be realistic and don’t obsess. Reassure yourself that you don’t need to go hard and you can stop whenever you feel like it. Fitness doesn’t need to be intimidating.

You can save money by starting with basic bodyweight and floor exercises in the comfort of your home. Remember to consult the Internet and YouTube for easy, effective moves and tips on how to maintain proper form. There are great online guides about running for beginners, too. This will help you ease your way into the world of gyms, personal trainers, group classes, fitness apps, and sports.

Delay Gratification Before Rewarding Yourself

Encouragement can come in the form of a concrete incentive or even a self-imposed necessity. Persuade yourself to get up and move, by planning a post-workout reward. Think about what exercise routine you’d like to finish. Then promise yourself that, only afterwards, you’ll either watch the next episode of your favorite show, pick up that video game, or even wash your hair and get dinner. Feel free to get creative in putting off some of your indulgences. This will help condition your mind to consider physical activity as an integral part of your life.

Internalize the Benefits of Exercise

Fitness is instrumental in the prevention and management of cardiovascular, pulmonary, and metabolic diseases. Strength and endurance can be extremely handy in your love life, your workplace, your hobbies, your chores, even your finances, and in emergency situations. Besides, if you work out more, you can feel less guilty about eating the foods you love.

Increasing your fitness level will also unlock new, exciting activities. You’ll be able to go on more adventures and explore remote destinations by backpacking, climbing, cycling, paddling, swimming, and so on. If you have kids, you’ll also be able to match their energy levels and share in more active types of family fun.

Put on Your Workout Clothes

Gearing up for a specific purpose can serve as a subconsciously powerful ritual. Putting on your ratty home workout clothes, your gym attire, or your spiffy new activewear can condition your mind to expect and even seek out physical activity. You don’t even need to do it the moment you decide to work out. If you put on your activewear earlier in the day, it should remind you to squeeze a workout in eventually and you’ll conveniently be dressed and ready for it.

Embrace Competition, Social Support, and Self-Challenge

A 2016 study for the National Cancer Institute found that online social comparison is actually more motivating than social support. That confirms the facilitative value of perceived competition. Even then, social support is still advantageous. Have a friend or significant other constantly remind you to work out, or better yet, join you.

You can also think about sticking it to anyone who has ever bullied you, criticized you, dumped you, teased you, or doubted you. Don’t let others ruin your confidence or discourage you from personal growth. Everyone has had to start somewhere. At the end of the day, your main competitor is yourself. Just keep striving to be a little better than before, and you’ll go a long way.

Explore the E-Sports International newsroom for more valuable insights about fitness, wellness, athletic business, sports, and more.


Photo Credits:

Images are from WallHere, Xavier Sotomayor, Turn MillsJenna V. Genio, and Elite Daily.

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