Motivation Loops That Will Keep Women 55+ Exercising
Awareness of motivation loops will keep women over 50 exercising and being active.
Planning and using these suggestions will help you live with intention, purpose and joy.
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A Preamble
Do you find it harder to stay motivated to exercise as you age? You're not alone.
But keeping fit and active is crucial for maintaining good health and quality of life.
That's why we're exploring the motivation loops that can help you stay committed to exercising at 55+.
In this post, we'll cover everything from setting achievable goals and finding exercise buddies to mixing up your routines and rewarding yourself. By the end, you'll have the tools to stay motivated and active, regardless of age.
Setting Achievable Goals
One effective way to stay motivated with exercise at any age is to set achievable goals. This can be especially important for women over 55, as the body may not be as able to handle rigorous or intense workouts. In addition, setting realistic and attainable goals can build momentum and confidence in your fitness journey.
One tip for setting achievable goals is to make them specific rather than vague. For example, instead of saying, "I want to be more active," try setting a goal like, "I want to take a 30-minute walk every day this week." This creates a clear target to work towards, making tracking progress and staying motivated easier.
Another helpful strategy is to break up larger goals into smaller, more manageable ones. For example, if your ultimate goal is to run a 5k, start by setting a goal to run for five minutes without stopping. Once you achieve that, increase the time to 10 minutes, and so on. This approach allows you to celebrate small victories and build towards more significant accomplishments.
Setting achievable goals and breaking them down into manageable steps allows you to maintain a sense of progress and momentum in your fitness journey.
Finding Your Exercise Buddy
One of the most effective ways to stay motivated with exercise is to find a workout partner. Having someone to exercise with can make working out feel less like a chore and more like a fun activity to look forward to. Plus, skipping a workout is harder if someone is counting on you to show up.
If you don't have a friend or family member looking to get fit, consider joining a fitness class or group. This is a great way to meet new people who share your goals and interests. You can also find workout buddies online through social media or fitness forums.
Finding someone reliable and with similar fitness goals is essential when choosing an exercise buddy. You want to avoid being stuck with someone who constantly cancels or doesn't take your workouts seriously. Additionally, having someone at a similar fitness level can help keep things challenging and motivating.
Finding an exercise buddy gives you someone to hold you accountable and cheer you on during your workouts. This social support can make all the difference in sticking to your fitness routine.
Mixing Up Your Routine
Variety is the spice of life, and that also rings true for your exercise routine. Unfortunately, doing the same workout day in and day out can lead to boredom, lack of motivation, and hitting a plateau in your progress. Fortunately, mixing up your activities can break that cycle and keep you excited about your fitness journey.
Try switching up your exercises, such as doing different types of cardio or strength training. Add in some new equipment or try a new class at your gym. You can also change the time of day you exercise or the location, like hiking instead of running on the treadmill.
Mixing up your routine keeps things exciting and challenges your body in new ways, preventing it from getting too comfortable with the same pattern. As a result, you may discover a new exercise you love and look forward to doing every week.
Tracking Your Progress
Keeping track of your exercise routine and progress can be a game-changer to staying motivated. Set up a system to record your workouts, such as a journal or app, and make a note of the exercises you do, the number of reps, and the weight you lift. Then, as you move closer to your fitness goals, seeing how far you've come can be a powerful motivator to keep going.
In addition to tracking your workouts, consider taking progress photos or measuring your body to understand your overall progress better. When you can physically see the changes happening, it can help keep you accountable and motivated to continue your exercise routine.
Finally, remember to be kind to yourself and keep the numbers in the background. It's not just about hitting a certain number of reps or losing a specific amount of weight. Instead, focus on the positive changes you're making and improving your health and well-being.
Rewarding Yourself
Tracking your progress is essential, but it's also necessary to acknowledge the effort you are putting in to make a positive change in your life. Rewarding yourself for your hard work can give you an extra boost of motivation to keep going.
It doesn't have to be extravagant, just something that acknowledges and celebrates your progress. For example, it could be treating yourself to a small indulgence like a new workout shirt or healthy meal prep containers. It could also be taking a day off from your exercise routine and enjoying a relaxing activity like a massage or a yoga class.
Whatever it is, make sure it makes you feel good and reinforces positive changes.
Rewarding yourself can also help you stay consistent in your exercise routine. If you know a reward is waiting for you at the end of a particular milestone, you can push yourself through the challenging moments when you feel like giving up.
It's important to remember that rewards should be used as positive reinforcement, not as a way to bribe or punish yourself. By using rewards in a positive and meaningful way, you can create a powerful motivation loop that keeps you moving toward your goals.
Staying Consistent
While rewards can be a great way to keep you motivated, consistency is key in exercise.
It's easy to get excited about a new workout routine and put in much effort initially. However, it can be challenging to maintain that same level of enthusiasm as time goes on.
One way to stay consistent is to find an exercise routine you enjoy. When you look forward to your workout, staying committed is easier. Try different activities until you find something that feels enjoyable and sustainable for you.
Another strategy is to create a schedule and stick to it. Set aside specific times each week for exercise, and make it a non-negotiable appointment with yourself. Put it on your calendar just like any other important meeting or appointment.
Another way to stay consistent is to find an accountability partner. Having someone to exercise with or report your progress to can help keep you motivated and on track. You can also use fitness apps or websites to track your progress and receive reminders to exercise.
While staying consistent, being kind to yourself is also important when life gets in the way. Allow for flexibility in your routine, and don't beat yourself up if you miss a workout. Remember, progress is not always linear, and minor setbacks are normal.
Incorporating these strategies into your exercise routine can help you stay consistent and on track toward achieving your goals. In addition, making exercise a regular part of your life will reap the physical benefits and boost your overall well-being.
Conclusion
In conclusion, maintaining an exercise routine at 55+ can be challenging, but it's not impossible. You can make exercise a lifelong habit by utilizing motivation loops, setting achievable goals, finding a workout partner, mixing up your routine, tracking your progress, rewarding yourself, and staying consistent.
Remember to find what works for you, embrace the journey, and stay committed to staying active and healthy.
So, let's commit to staying motivated, one workout at a time.
Further Reading
From Deseret News: “Should seniors exercise? The best exercise routine for seniors.”
From Synergies: “Exercise: The magic health pill.”
From Psychology Today: “Why Exercise Is Mother Nature’s Magic Pill.”
A Challenge For You:
Decide that you will start a new exercise routine tomorrow—without fail. Start slow, but make firm plans to begin your journey. What will you do?
Carry out this plan for the next ten days. Remember, you are gifting yourself by getting healthier.
At the end of ten days, evaluate your plan and find ways to move forward - in ten-day segments.
Celebrate.
You are amazing!
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