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Finding the motivation to exercise
It takes no genius to figure we need to exercise and eat right to stay healthy. Yet finding the motivation to actually drag ourselves to the gym or say no that extra slice of apple pie takes effort. "When we look at how many calories are in the foods we eat, the cards are so stacked against us," says Lynne Thompson-Cundiff, assistant director of fitness at Southern Illinois University Carbondale's Recreational Sports and Services. "It all boils down to caloric expenditure. While the process is simple in theory, finding the motivation to do it is never easy." Experts define motivation as purposeful, often goal directed behavior that results from the interaction of cognitive, affective, behavioral, and social processes. Different things motivate different people to exercise. Behavioral theory suggests there are two kinds of motivation: external (extrinsic) and internal (intrinsic).
When you engage in an activity primarily for the pleasure or satisfaction of that activity itself, it's called intrinsic motivation. Intrinsic factors include health reasons, personal competence, increased energy, and decreased stress. Research has repeatedly shown that extrinsic motivation is not enough to maintain regular exercise regimens. "The key is intrinsic motivation," Thompson-Cundiff says. "Those who find exercise internally rewarding have a better chance of adhering to an exercise program than those who do not." Exercising at 77 At 77, Don Lawrence is fitter than most people half his age. He has had both his knees and a hip replaced, sports six pins in his back and suffers from peripheral neuropathy of the left leg. Despite all of this, Lawrence is motivated enough to bike between 10 to 17 miles a day, in sunny weather. Why does he do it? "At my age I realize I have to exercise between 30 to 60 minutes every day to keep in good shape," he says. "The thing is to exert effort and keep moving." So he makes it a point to keep active by doing chest pushups and resistance exercises every morning, and biking several miles a day. "I can no longer hike, but I can bike!" he says. Having been on organized bike tours of Nova Scotia and Hawaii, Lawrence just last year took his trailer to Florida, where he camped and biked all day on paved bikeways. "One day I biked from Tallahassee all the way to the ocean, where I promptly had fried oysters!" he laughs. "Of course there's much to see in and around Southern Illinois on a bike as well. My personal favorites include Pyramid State Park, Tunnel Hill and the Giant City area." Exercising with MS "Exercise is key to my survival," says 46-year-old Mike Clark, a resident of Moline, Ill. Diagnosed with multiple sclerosis in January of 2001, Clark, hasn't felt his seat in years and suffers from constant fatigue and tremors, which in turn affect his vision and balance. He uses a cane to get around. A chronic, unpredictable, incurable, often disabling disease of the central nervous system, MS can cause poor coordination, slurred speech, tremors, numbness, extreme fatigue, problems with memory and concentration, loss of vision, paralysis and more, according to the National Multiple Sclerosis Society. Since a combination of medication and exercise help control spasticity (muscle stiffness and spasms), Clark exercises religiously every day. Given that there is a good chance he may lose his ability to walk in the future, Clark targets most of his exercises towards developing his upper body strength. "I got Gold's gym to design a specific routine of exercises for me and my condition," he says. "I lift weights everyday at home, and do core and balance exercises on the exercise ball." Originally from Southern Illinois, Clark has made a conscious decision not to be a victim of MS or let it stop him from following his dreams. "If I couldn't change it or cure it, I wanted to be the person MS couldn't stop," he says. "I have MS but it doesn't have me." He also keeps active by taking part in a weekly game of sled hockey with the Quad Cities Sled Hockey Association. In sled hockey players with physical disabilities, sit in sleds with two blades on the bottom and propel themselves across the ice with two short hockey sticks with ice picks on the bottom. He has been snorkeling and skydiving, despite having MS and has even taken part in the recently held 50 mile Dean Team Automotive MS Challenge Walk. "I was determined to finish it even if I had to crawl," Clark says. Exercising with babies Christina Cannova, a group fitness instructor at Great Shapes Fitness for Women in Carbondale, has not let pregnancy and motherhood stop her from teaching a Pilates, indoor cycling and weight training class for two hours a day, five days a week. Mother to 5-year-old Sophia, 3-year-old Gia and 6-month-old Nadia, Cannova has exercised through all of her pregnancies and resumed teaching class just weeks after each of her babies were born. Bringing her three girls to class everyday, Cannova leaves the eldest two with the Great Shapes babysitter, and works out with the youngest beside her. "Regular exercise is a way of life for me," Cannova says. "I've been very lucky. Not every job lets you bring your kids to work." While Nadia gurgles and squeals, from a bouncy chair beside her, Cannova motivates her cycling class to push themselves that much more. Midway through class, Nadia needs more attention. So Cannova rocks her baby in her arms and nurses her without missing a beat, instructing her class at the same time. "Watching the mother-baby interaction and listening to the baby babble is a welcome diversion from the drudgery of exercise," says Dorcy Prosser, a class participant. "Nadia's presence provides us with enjoyment and motivation as we exercise." According to Cannova getting to the gym or fitness class is more than half the battle won. "It's not that bad once you're inside; you have others around you who are working out, inspiring you to get moving," she says. In addition to all of the exercise she already gets, Cannova also enjoys biking with her husband, Geoffrey Maring and three girls. While Maring has a tag-a-long attached to his bike, carrying Sophia, Cannova has a trailer attached to her bike, carrying her two youngest girls. "It's a lot of fun, great exercise and something we enjoy doing," Cannova says. Exercising with friends The women who come for the indoor cycling class at Great Shapes Fitness for Women in Carbondale have worked out together for several years now. Fondly called "the cycling ladies," they have become work-out buddies over the years and look out for each other. "When my oldest daughter, Sophia, turned 1, the cycling ladies had a little birthday party at Great Shapes for her," Cannova says. "An aerobics step was the table, and they had a few balloons, treats and some little gifts." For each of her next pregnancies the cycling ladies threw Cannova a baby shower. "And after Nadia was born, the cycling ladies took turns bringing dinner over to us," Cannova says. "We didn't have to make dinner for eight nights!" An avid cyclist for several years, Cannova has been instrumental in motivating her stationery bike class to ride "real bikes" outside for the first time in years. "We started taking trips down to the Tunnel Hill bike trail and everyone contributes food and snacks and wine," Cannova says. "We have a leisurely ride, a great meal and a lot of fun." For extra motivation, the cycling ladies also take part in area bike tours from time to time. "As a group we have formed close friendships and share a commitment to fitness, fun and enjoying life," Cannova says. How to keep motivated 1. Educate yourself. Understand why exercise is important and how you can benefit from it. 2. Find a role model. Surround yourself with people who have active, healthy lifestyles. If they exercise and eat right all the time, you will too. 3. Create a personal reasons list. Over the next couple of days, jot down every possible reason you can think of to exercise in order to get healthy, lose weight and stay fit. Reasons can range from wanting to not become breathless while climbing stairs to wanting to live long enough to see and play with your future grandchildren. 4. Keep a journal. Track your exercise time (minutes) and workout each day. Figure out how much exercise you got for a particular month. Place a sticker on your calendar for every day you exercise. Monitor your progress. 5. Workout with a buddy. It will help keep you accountable to someone and keep the workout fun. 6. Have a goal. Consider training for a local 5K walk or run in your area. It will give you something to work towards. Start with small goals and work towards larger ones. 7. Make exercise enjoyable. Do something you love. Whether it's swimming, rollerblading, walking, biking, group fitness or canoeing, zero in on what you like to do and make it work. 8. Switch it up. Following the same exercise routine everyday can be boring. Create variety and make it work. 9. Stay motivated. Subscribe to health news and exercise blogs or start your own. 10. Reward yourself. Positive reinforcement feels good. When you reach a milestone, buy yourself a new outfit or treat yourself to a day at the spa. Avoid using food as a reward. Pay yourself for every day you exercise. Use the money you accumulate to take yourself on a well deserved holiday. Comments
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