Motivation methods

Exercise can raise your energy levels, and it can help you perform better at work in other ways, too. Getting and staying fit requires discipline, good time management, and flexibility, all qualities that are useful in any career. Whether you attend company-sponsored courses or exercise on your own, motivation is the key to any fitness program. Here are some steps to get you started.

1. Choose a sport or activity you enjoy. It’s no use trying to force yourself to jog twice a week if you hate to run. Instead, you can swim, cycle, golf, walk, climb, or do yoga, tai chi, or kick-boxing — anything that gets you moving.

2. Set goals. Start with a few simple steps and then progress to bigger goals. Keep each step realistic. Your first goal might be to exercise for five minutes three times this week. Next, you can increase the amount of time you exercise, or the number of your workouts.

3. Make a plan. As you do with business appointments, write your exercise days and times in your calendar. If possible, arrange to train with a partner or colleague; you are more likely to workout if someone is expecting you to join them.

4. Buy the right clothes and shoes for your sport. You’ll immediately look and feel better and fitter. Good shoes are needed for activities such as walking, running, or ae­robics to prevent injuries.

5. Watch your diet. No training program is complete without proper nutrition. Aim to reduce your intake of fat and sugar, eat more fresh fruits and vegetables, and limit your consumption of meat. Quit smoking. And drink lots of water, at least three liters a day.

6. Take part in a competition. Having a deadline for a race may make it easier for you to focus on exercise. Competition also gives you a chance to measure the improvement in your fitness level.

7. Reward yourself. You’ve exercised regularly and reached your first fitness goal. Well done! Tell your friends, put some stars in your calendar, or buy yourself a small present.

8. Look at fitness as a lifelong commitment. Perhaps you ate too much over the holidays. Maybe a business trip kept you from cycling this week. Don’t let that stop you. Just return to a program of physical activity as soon as possible.