Låt säga att du har bestämt dig, du har hittat ditt varför och du anpassar, men du får ändå inte till det. Vad är då nästa steg? Health Competence hälsovetare Lisa Jonsson ger sina bästa råd om hur du kan få fart på träningsrutinen. Lura hjärnan – de 10 sista minuternaVisste du att hjärnan lägger oproportionerligt mycket vikt vid hur vi upplever slutet av våra träningspass, och de delar som vi upplever som allra jobbigast? Nu när vi vet det kan vi kapa de delar som vi upplever som allra tuffast, vi kommer ändå att få resultat och se även till att de sista 10 minuterna är sköna och/eller roliga. Det ökar chansen för att vi ska vilja träna igen. Musik och miljöHur vi upplever ett träningspass är också beroende på miljön som träningen utförs i och vad vi hör. Musik kan göra att vi upplever ett pass som mindre ansträngande om vi bara får lyssna på passande musik. Så, på med bra musik i lurarna och ge dig ut i en miljö som du tycker om. Påminn dig själv (och andra)Många av oss har en tendens att glömma bort våra fina mål och intentioner. Det är lätt hänt bland vardagens alla rutiner och måsten. Påminn dig själv genom att planera in det du vill få gjort i kalendern. Kanske kan du lägga in en motiverande bakgrundsbild på mobilen? Eller varför inte planera in din träning med en kompis? Då är det svårare att både glömma och skippa träningen.
How to stay motivated to exercise – 3 effective tips from the expert |
Keeping the motivation for exercise at a constant peak is a challenge to many of us. The enthusiasm comes and goes, and it can be difficult to hold on to it for a longer period of time. But what can we do to achieve sustainability and durability of a healthy lifestyle? Karin Weman has a Ph.D. in psychology, and is an expert in motivation psychology. In this month's health post, she brings her top 3 tips on how to increase your own motivation to exercise and keep healthy. |
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1. You decide! Avoid shoulds and mustsWe humans often do things in order either to avoid something or to achieve something. Maybe we want to lose weight or build more muscle. That leads to us focusing on "shoulds and musts" instead of focusing on what really drives our motivation over a long period of time; which is curiosity, challenges, and things we think is fun or meaningful. When you get to decide what feels realistic and stimulating, your motivation is encouraged, making it easier for you to maintain a good habit. 2. Identify your "why"To build motivation, you need to figure out why you want to make a change. Your why is something that should come from your inner beliefs. It could be, for example, to "avoid pain so I can participate in activities that make me feel good" or "gain more strength and energy so I can feel more joy and inspiration in my life." Your why needs to be something meaningful and emotionally connected to you. Focus on meaningful aspects that align with your goal, without a sense of obligation. 3. Be flexible and adaptAdapt your activities when your daily surroundings change (as they always do over time). Life changes – and so should your healthy habits. A plan is just a plan. You haven't failed just because you adjust or adapt your plans or activities. Life constantly changes, requiring you to adapt your plans accordingly. |
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Kickstart your exercise routine | Let's say you've made up your mind, you've found your “why”, and you're trying to be flexible, but it's still not working out. What's the next step? Health expert Lisa Jonsson shares her best advice on how to stick to your exercise routine. Trick your brain – the last 10 minutesDid you know that the brain disproportionately emphasizes how we experience the end of our workout sessions and the parts we find most challenging? Now when we know this, we can actively cut off the parts we find most challenging, we will still get results, and ensure the last 10 minutes are enjoyable and/or fun. This increases the likelihood that we'll want to work out again soon. Music and environmentHow we experience a workout is also depending on the environment where the exercise takes place and what we hear. Music can make us perceive a session less tough if we just listen to music we like. So, put on some good music in your earphones and head out to an environment that you enjoy. Remind yourself (and others)It’s so easy to forget those nice goals and intentions among all our daily routines and must-do’s. Remind yourself by scheduling in your calendar what you want to get done. You could also set a motivational background on your phone as a reminder or why not plan your exercise with a friend? Then it's harder both to forget and skip the workout. Keep up the good work and remember; every move counts! |
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