Ruwan (age 32) recently came to my clinic feeling extremely tired and anxious. Ruwan is a software engineer who works in front of a computer for about 10 hours a day.
"Dr. Priya, I've gained a lot of weight and my body feels weak. I know I need to exercise. Even though I always think I'll start tomorrow, I get incredibly lazy in the morning. I miss about a week after doing one day. How can I overcome this laziness and make up my mind to continue exercising, Doctor?" Ruwan asked.
I looked at Ruwan and said with a friendly smile. "Ruwan, the main problem facing millions of people around the world, not just you, is how to build motivation for exercise . You don't have to start exercising with the hardest methods. If you trick your brain and start with simple steps, you can easily overcome this boredom. Let's talk about this practically today."
๐จ Red Flags to Watch Out for When Exercising
Although exercise is very beneficial for the body, if the following symptoms occur while exercising, you should stop exercising immediately and seek medical attention:
- Feeling a strong pressure, tightness, or pain in the center of the chest (this is a primary symptom of a heart attack).
- Headache, dizziness, or feeling faint (may be due to dehydration or low blood sugar levels).
- Shortness of breath to the point of being unable to breathe.
- Abnormally fast or pounding heartbeat (palpitations).
- Sudden, sharp and severe pain in the joints or muscles.
Why do you feel lazy to exercise?
Our bodies naturally prefer to rest and expend minimal energy. When we haven't exercised for a long time, the brain recognizes the thought of exercising as a "difficult task" and becomes bored.
Additionally:
- Setting big, non-SMART goals: going for an hour of running or lifting weights on the first day.
- Engaging in activities they don't like: Trying to force someone who doesn't want to go to the gym to go.
- Expecting instant results: Being disappointed when you don't lose weight in a week.
5 practical ways to motivate yourself to exercise
Follow these tips to successfully maintain your exercise routine:
1. Start small (The 10-Minute Rule)
Don't plan an hour-long workout on the first day. Start with a 10-minute brisk walk a day. Doing 10 minutes is not hard on the body, so it doesn't make the brain lazy. Then gradually increase it to 20 or 30 minutes.
2. Set SMART goals
Your goals should be simple and clear:
- S (Specific): "I walk in the morning 3 days a week."
- M (Measurable): "I walk 5,000 steps a day."
- A (Achievable): Instead of thinking about losing 5 kilos in the first week, aim to lose 1 kilo per month.
- R (Relevant): Choose exercises that are appropriate for your health level.
- T (Time-bound): "I will lose 3 kilos in 3 months."
3. Choose an activity you enjoy.
Exercising doesn't just mean going to the gym and lifting weights. Choose any active activity you enjoy, such as swimming, playing badminton, cycling, dancing, or yoga.
4. Team up with an Accountability Partner
Exercising with a friend or family member is more effective than exercising alone.
5. Record daily progress
Track your progress daily using a step tracker or watch. Seeing progress releases dopamine in the brain, motivating you to do more.
Recommended exercise time for adults (NHS advice)
The World Health Organization and the NHS recommend the following daily activities for adults aged 19-64:
| Exercise type | Recommended minimum time | Examples |
|---|---|---|
| Moderate Intensity Exercise | 150 minutes per week (5 days, 30 minutes per day) | Brisk walking, cycling, swimming, dancing |
| Vigorous Intensity | 75 minutes per week | Running, swimming fast, playing soccer or tennis |
| Muscle Strengthening Exercises | 2 days a week | Weight lifting, push-ups, yoga exercises |
Do's & Don'ts
| โ๏ธ Things to do (Do) | โ Don'ts |
|---|---|
| Drink plenty of water before and after exercising to prevent dehydration. | If you have severe non-communicable diseases or heart disease, do not suddenly engage in strenuous exercise without medical advice. |
| Be sure to warm up before starting exercise and cool down afterwards. | Do not force yourself to exercise when you are feeling overly tired or on days you are sick (the body needs rest). |
| Create opportunities to walk more daily (e.g., using regular stairs instead of escalators). | Don't sit in one place for more than 2 hours at a time; get up and walk around for at least 5 minutes. |
โ Some other questions you may have (FAQ)
Is the best time to exercise: morning or evening? โผ
There is no specific time that is best to exercise. The important thing is to do it consistently, at whatever time of day fits into your daily schedule.
Is it normal to have sore muscles after exercise? โผ
Yes, it is normal to experience mild muscle soreness (DOMS) when you first start exercising or increase the intensity. It will resolve on its own within 2-3 days.
Is exercise or diet more important for weight loss? โผ
Weight loss is 80% diet (caloric deficit) and 20% exercise. But doing both together is essential to stay healthy and prevent weight gain.
What is the most serious health hazard caused by lack of exercise? โผ
Lack of exercise, or a sedentary lifestyle, greatly increases the risk of type 2 diabetes, high blood pressure, heart disease, stroke, and certain cancers.
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