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Ways to remain motivated to stay active

By: Whitney Morrow
Carter County Extension Agent

Source: Natalie Jones, extension specialist for family health 

You may have a goal of becoming more active this year, but you might find it difficult to stay motivated. You are not alone. According to a study by the University of Southern California’s Center for a Digital Future, 32% of Americans say they are exercising less than before the pandemic. 

Incorporating physical activity into your day has many benefits including helping with weight loss, immune system boost, stress relief and lowering blood pressure. The goal is to get 150 minutes of physical activity each week.

While it can be hard to get and stay motivated, here are some tips to help you meet your physical activity goals. 

Make a plan. Figure out when you can incorporate physical activity into your week. The 150 minutes of weekly recommended physical activity can be broken down into 30 minutes over five days or even smaller increments throughout the day. The important thing is to move, even if it is for 10 minutes at a time. If you are not sure
how to fit physical activity into your schedule, log how you spend your time each day, so you can see where exercise might fit. Once you have a schedule, develop a backup plan to help you catch up in case you cannot exercise at your regular time. Activities such as walking or climbing stairs require no equipment and can be done indoors, if the weather is not cooperating. 

Find something you enjoy doing. Research has shown that people who enjoy their physical activity have a better chance of sticking with it. Also, your activity does not have to be difficult to have a positive effect. It could be as simple as walking around your neighborhood or dancing to music each day. 

Find ways to make it social. You can try to find workout buddy or join an exercise class. You can make it a family activity by encouraging your family to get active with you. 

For more information on ways to get and stay active, contact the Carter County office of the University of Kentucky Cooperative Extension Service.

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

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