by Erin D Marion - Published 6 months ago

Get Moving: Essential Guide

Everyone, even avid runners, should aim to move more throughout the day. Whether you're new to exercising or looking to get more active, these tips can help. Get ready to walk your first mile, take on a challenging yoga class, train for your first 5K, or run a marathon. Whatever your movement goal is, these nine tips — plus plenty of workout guides — will help you get started and hopefully enjoy the process.

NINE WAYS TO GET MOVING

1. FIND SOMETHING YOU ENJOY

While the saying “no pain, no gain” may hold true for elite athletes, for most of us, it's simply not the case. Finding enjoyment in being active is a reward in itself, but the biggest benefit of doing something you love for exercise is that you're more likely to stick with it.

If you already love an activity, that's great. If the thought of exercise makes you dread it, try out a variety of activities until you find something you enjoy. Experiment with indoor classes, boutique studios, outdoor trails, individual activities, and team sports – mix it up until you find something that stands out to you. Here are four ways to learn to love exercise.

2. WALKING IS A GREAT EXERCISE

For beginners, walking is an excellent starting point. It's effective for weight loss and getting in shape.

3. FIND AN EXERCISE PARTNER

Having someone waiting for you makes you more likely to exercise. A workout buddy keeps you accountable, which is motivating. Plus, exercising with a friend makes it more enjoyable. Some people join groups of like-minded individuals for mutual support, encouragement, and shared experiences. Studies show the positive effects of this type of camaraderie in fitness settings.

Exercising with others helps reduce stress we experience from exercise.
Even working out with someone else makes the exercise feel easier.
If you perceive your workout partner as doing better, you’ll work harder, so consider exercising with someone who’s stronger/faster/fitter.
Exercising with a member of the opposite sex has been shown to reduce the perceived effort of exercise.

Find your workout buddy to get started.

4. TAKE IT OUTSIDE

Fresh air, sunshine, lovely vistas … exercising outdoors makes exercise more enjoyable for many people. As we know, the more enjoyable our workout is, the more likely we are to do it. There are also psychological benefits, according to a 2011 meta-analysis. Outdoor workouts resulted in greater revitalization, increased energy and more positive engagement with the activities, along with less depression, anger, confusion and tension. Plus, sunlight can increase testosterone levels via vitamin D production.

So if you usually hit the stationary bike, try mountain biking. Trade in the treadmill once in a while for a trail run. Move from an indoor class to an outdoor bootcamp. Here are 15 reasons MyFitnessPal users prefer outdoor workouts and three outdoor workouts you’ll prefer to the gym.

5. INCORPORATE PLAY

Playing can make your activity more enjoyable and help you stay motivated. Engaging in fun activities like trampoline jumping or frisbee can provide a refreshing break from more serious activities like running or strength training.

Play often involves social interaction, turning activity time into social time. Participating in a pickup basketball game, a tennis match, or kicking a soccer ball with a friend can keep you active in a fun way. By viewing your workouts as enjoyable activities, they become their own reward.

6. FIND FLOW

Have you ever finished a workout that felt easy until you realized how much effort you put in? This is called flow. According to Dr. Mihaly Csikszentmihalyi, flow happens when we engage in challenges that are _difficult but doable_ and that align with our interests. These challenges should provide immediate feedback.

To achieve flow during exercise, try eliminating distractions. Instead of running on a flat track, run on a trail that requires you to navigate rocks and roots. The time will pass quickly, and you’ll likely run longer than you would have on the track.

7. SAVOR HOW EXERCISE MAKES YOU FEEL

Exercise can be a way to escape from everyday life. A good workout can relax you, make food taste better, and make the sunset seem more beautiful. It can even make work stress feel less overwhelming. You feel confident after a workout because you’ve proven to yourself that you can use and control your body.

Take a moment to appreciate this feeling. This will make it easier to remember and use it as motivation for your next workout.

8. FOCUS ON THE JOURNEY

Enjoying the process is essential for staying motivated, even if you're striving for great results. When you immerse yourself in the workout itself, you experience flow, rediscover the joy of exercise, and realize that training can be rewarding in itself.

Don't forget to appreciate the journey, even if the outcome isn't exactly what you anticipated.

9. TRY SOMETHING NEW

Humans crave new experiences. Trying a new workout can rekindle enthusiasm. Boredom leads to minimal effort and results, while excitement leads to engagement and better outcomes.

For strength training, changing exercises might be more effective than just increasing intensity (like weight or volume). A study found that varying exercises led to significant strength and muscle growth in both beginners and experienced trainees, compared to just varying the intensity.

GETTING ACTIVE GUIDES

Want to get started? Here are some great guides for your workout journey:

Even short bursts of activity can have a big impact on your overall health. Don't let lack of time be an excuse to skip your workout. Get active, even if it's just for a few minutes at a time.