Sustaining motivation can be tough under the best of circumstances. So how can you stay motivated when your to-do list runs to four pages, you just got another rejection letter, your adult child announced his plans to move back home, the car and washing machine went on the fritz at the same time and you can’t find time in the day to work on your own personal projects?
You can Follow This simple things :
1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Aim to incorporate strength training exercises of all the major muscle groups into your fitness routine at least twice a week.
2. Make it fun
Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun.
3. Make physical activity part of your daily routine
Research has found that sitting for long periods of time may negatively affect your health, even if you otherwise get the recommended amount of weekly activity. If you sit for several hours a day at work, aim to take regular breaks during the day to move, such as walking to the water fountain to get a drink of water or standing during phone conversations.