But I don’t feel like exercising… – . Health Blog

Not long after the first fitness magazine was published, a list of the best fitness equipment likely followed soon after. This tradition has continued with the implicit message: use this and practice will be yours.

And that's part of the problem, says Dr. Daniel E. Lieberman, professor of life sciences and human evolutionary biology at . University. There is no "best" for achieving fitness. Besides, people already know. You've heard the federal recommendation of 150 minutes of moderate exercise per week. They understand that exercise is good for them.

Knowing about movement still doesn't motivate

Before you can answer why, it is helpful to look at history. Before the industrial revolution, people would fetch water and go up the stairs because they had to. But then technology like elevators and cars made life and work easier. Exercise has become something that people need to take their time and want to do. Unsurprisingly, this is usually not the case. "It is a basic instinct to avoid physical activity when it is neither necessary nor rewarding," he says.

It seems like it is necessary to be healthy, but a doctor's prescription for exercise can "lead you to ingesting cod liver oil," says Lieberman. "Sometimes it works, but most of the time it doesn't." And it's still a command usually associated with losing weight or avoiding disease. "Not having a heart attack in five years is not an immediate reward," says Dr. Beth Frates, assistant professor of physical medicine and rehabilitation at . Medical School.

Frates adds that people might not want to exercise because it was never fun. Most of us likely have memories of going to PE class, not being selected for a team or being in a fitness center where many people are in good shape. As she says, "The majority are not excited. However, coaching people in an empowering and motivating way can work much better than commanding someone to exercise. Helping people release endorphins is critical and to experience and enjoy the increases in dopamine and serotonin that come with exercise. "

An overarching barrier is that exercises are only packaged if they include certain items of clothing, equipment, trainers, or even a gym. These can help but are not required. When you're older or don't have access to or the money to get these things, people may feel like exercise isn't for them.

But it can be. Lieberman and Frates say it starts with an expanded definition of what counts as exercise and an injection of what is seldom used to describe exercise but is certainly allowed: namely, fun.

Craft your plan

There's no single way to work out, but these steps can help you figure out what works for you.

Do it personally. Some people need the gym because it has programs and defines “their workouts,” but the essential part of exercising is increasing your heart rate, and the ways to do that are almost limitless. "It's not a gym or jogging," says Frates.

She adds that if you are at a loss, thinking about what you have enjoyed as a child in the past is helpful. It could result in you getting a hula hoop – a solid workout and a good laugh – but it could also make you realize that the options are closer than you imagined. People never refer to dancing, playing soccer, or going for a walk with friends as an exercise, but they can all qualify, Lieberman says.

Start small. Time is a common excuse, and 150 minutes a week feels like a huge number. If you cut it down to 21 minutes a day, it's less, but doing too much too soon puts you at risk of injury, and that's another negative connotation and deterrent. While you might want clearance from your GP, especially if you've been inactive, it makes sense to start with five minutes, twice a day, three days a week, and slowly ramp up. "The goal is to sit less and move more," says Frates. "Some are better than none."

Remove the hurdles. Sometimes indolence is difficult to overcome because you don't know a good hiking route in your neighborhood or you don't have sneakers suitable for walking. Your first "workouts" may be getting what you need and then no need to leave the house after that. You may find yourself sitting on a stability ball as a desk chair or using a portable pedal while sitting and watching TV or reading. It's all about forward momentum. "Start where you are ready," says Frates.

Increase the chatter. Lieberman says exercising with others is key. "We are social beings," he says. "It's more fun to go to the cinema with other people." When you're part of a group, or even with someone else, there's an implied contract and subtle peer pressure: I'll show up because you show up, and we can referee each other. More than that, you can talk. When it goes, nobody thinks about time or distance. When it is dancing there is music too and you can do it through zoom. Whichever you choose, the more likely you will stick with it. "It makes the process enjoyable," says Frates. "Fear is not an essential motivator, but laughter, fun, and love are."