{"id":1915,"date":"2019-04-03T12:46:50","date_gmt":"2019-04-03T16:46:50","guid":{"rendered":"https:\/\/web.uri.edu\/inside-rec\/?p=1915"},"modified":"2019-04-03T12:46:50","modified_gmt":"2019-04-03T16:46:50","slug":"why-arent-you-motivated-to-exercise","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/inside-rec\/2019\/04\/03\/why-arent-you-motivated-to-exercise\/","title":{"rendered":"Why Aren&#8217;t You Motivated to Exercise?"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Many of us, myself included will find any excuse not to go to the gym. Would you rather go to eat? Watch Netflix? Hangout with friends? Do you know the real reason why you aren\u2019t motivated to exercise? <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Here are a few questions to ask yourself&#8230; &nbsp;<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is there a gym located near you for you to exercise? Is the cost too high? <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do your friends motivate you to exercise? Family? <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lack of time?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bored while exercising? Lack of enjoyment? <\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><b>Let\u2019s Get To the Bottom of This! <\/b><\/h2>\n<p><span style=\"font-weight: 400\">While sitting in my KIN 381 class, Exercise Behavior &amp; Psychosocial Outcomes, I began to think about the barriers that have held me back from exercising&#8230; so consider these few things because these barriers can almost always be overcome<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Is there a gym near you that you can exercise at? If not&#8230; Go for a jog or walk in your neighborhood. <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do any of your friends and family exercise? If not&#8230; Come up with a plan so that you can all exercise together! <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Are you not sure of any exercises to do? If not&#8230; Check out some ideas on the internet or ask around.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do you have the time during your busy day to exercise? If you don\u2019t&#8230; Substitute the hour you watch Netflix, with an hour working out at the gym. <\/span><\/li>\n<\/ul>\n<h2><b>What Does It Mean to Be Active? What If I\u2019m Inactive?<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Adults should get at least 150 minutes of moderate intensity exercises per week to stay active.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">This can be 30-60 min of moderate-intensity exercise 5 days a week, or 20-60 minutes of vigorous intensity exercise 3 days a week. <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Moderate intensity exercises include: Brisk walking (at least 2.5 miles per hour), water aerobics, or biking slower than 10 mph.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Vigorous intensity exercises include: Hiking uphill, running, swimming laps, jumping rope, or biking 10 mph or faster.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">If inactive&#8230;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">High blood pressure, diabetes, heart disease, and certain cancers are at risk.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Sedentary= not participating in at least 30 minutes of moderate intensity physical activity on at least 3 days of the week for at least 3 months.<\/span><\/li>\n<\/ul>\n<h2><b>LET&#8217;S GET ACTIVE&#8230;DO\u2019s and DON\u2019Ts<\/b><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1918 alignright\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/IMG_2920-300x200.jpeg\" alt=\"Leila watching Netflix on Bike\" width=\"300\" height=\"200\"><\/p>\n<p><span style=\"font-weight: 400\">DO:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stretch before you start exercising<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Try new exercises <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Have self-confidence and believe in yourself<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reach out to friends, family, and the internet for workout ideas <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bring water and stay hydrated <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">DON\u2019T:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rush into any exercise that you think might&nbsp;<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1921 alignright\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/IMG_2927-300x200.jpeg\" alt=\"Leila talking on the phone while not moving\" width=\"300\" height=\"200\">be too intense <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Get discouraged <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do anything you are not comfortable with doing <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eat too much beforehand. Save your carbs for before, and your protein for after. <\/span><\/li>\n<\/ul>\n<h2><b>What\u2019s Stopping You?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Self-efficacy is defined as situation-specific self-confidence. If your self-confidence is low and you choose not to exercise, there may be four different explanations for that. Not to worry! That can be fixed. The following 4 things predict self-efficacy.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Past performance<\/b><span style=\"font-weight: 400\">: What are your previous experiences like when exercising?<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Vicarious experience<\/b><span style=\"font-weight: 400\">: Do you have any friends or family who exercise? Do you have a friend that regularly goes to the gym who you can join? <\/span><\/li>\n<li style=\"font-weight: 400\"><b>Social persuasion<\/b><span style=\"font-weight: 400\">: Are people cheering you on? Your friends, family? Is there verbal support?<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Physiological affect<\/b><span style=\"font-weight: 400\">: Do you know what it feels like to exercise? Are you worried about pain or fatigue?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">These 4 things can be applied to one\u2019s behavior around exercise.<\/span><\/p>\n<h2><b>Tips and Tricks <\/b><\/h2>\n<p><span style=\"font-weight: 400\">Even from my own personal experience, sometimes it is really difficult to find the motivation to exercise. <\/span><\/p>\n<p><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1924 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/IMG_2933-300x200.jpeg\" alt=\"\" width=\"300\" height=\"200\">There are a few things you can do in order to make it easier to get yourself moving!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If your gym sneakers and gym clothes are packed away, then as they say, out of sight out of mind. <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Solution: Put your gym sneakers out in the open, on the floor near the door to your bedroom for example, or keep your gym clothes on your desk.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stay away from junk food! I know it can be difficult but you will feel better after eating healthy. <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Solution: Replace your junk food with some healthy choices. If you want to keep your junk food, hide it somewhere not as easy to access. <\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you are starting from a sedentary lifestyle to exercising, it is best to start small. <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Walk a mile or two on the treadmill with a friend. Even bring your cellphone to watch your favorite Netflix show while you are walking, one of my personal favorites!<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><b>FIND MOTIVATION! YOU CAN DO IT! <\/b><\/h2>\n<p><span style=\"font-weight: 400\">Whether it is your friends who all go to the gym, your significant other who you want to get fit for, your mom and dad who you want to show how hard you can work, or simply just for your own good, finding motivation is key. <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u201cIf someone is intrinsically motivated to exercise they will likely stick with it. By intrinsic I mean the person is exercising for the love of it and they are doing it for themselves out of sheer enjoyment. If someone is exercising for purely extrinsic reasons, such as receiving an award, or perceived pressure, the person is likely going to stop exercising when the extrinsic motivation is achieved or removed. That doesn\u2019t mean extrinsic motivation doesn\u2019t have a place in trying to get someone moving. If we are looking for BEST potential outcome, then your reason for exercising should come from your own personal reasons. The key is to find the reasons that work for you personally.\u201d \u2013Leah Dorfman, KIN 381 Professor <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Keep working hard, you got this. There is always room for improvement and growth. Don\u2019t be scared. There are others just like you who are thinking the same thing, you are not alone!<\/span><\/p>\n<p><span style=\"font-weight: 400\">See ya next week and keep working hard,<br \/>\n<\/span><span style=\"font-weight: 400\">Leila <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us, myself included will find any excuse not to go to the gym. Would you rather go to eat? Watch Netflix? Hangout with friends? Do you know the real reason why you aren\u2019t motivated to exercise? Here are a few questions to ask yourself&#8230; &nbsp; Is there a gym located near you for [&hellip;]<\/p>\n","protected":false},"author":2318,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[19],"tags":[],"class_list":["post-1915","post","type-post","status-publish","format-standard","hentry","category-spring-2019"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1915","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/users\/2318"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/comments?post=1915"}],"version-history":[{"count":5,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1915\/revisions"}],"predecessor-version":[{"id":1948,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/1915\/revisions\/1948"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/media?parent=1915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/categories?post=1915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/tags?post=1915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}