WORKING WONDERS

By: Jessica Welhelm , B.S. Exercise Physiology Major, Chemistry and Religion & Health Care Minor

Exercise provides both external and internal benefits that can truly transform an individual’s entire life. While usually touted for the physical benefits such as losing weight and increasing cardiovascular fitness, exercise does so much more than that and can significantly improve energy levels, self esteem, sleep, etc. The unique ability to improve both physical and mental state shows just how powerful the tool of exercise can be and should be capitalized by everyone! ​

Find What Works for You
Exercise can be fun and tailored to each individual’s interests. Far too often people say they hate exercising because of the common thought of being in a gym or running miles. It is important to realize how vast the activities can be and everyone can find something that is fun! Some may gravitate towards athletic competitions (like soccer or basketball) while others are attracted to yoga, dance, walking, cycling, etc. Remember, all forms of exercise count (no matter what the personal preference is, moving your body is the most important thing)! 
Another common misconception is that exercise take up hours of the day. Many people refrain from exercise because it can be a time consuming addition to the day that some people are unable to feasibly add to their already busy schedule. Luckily, there are some things you can do that do not add much time at all such as taking the stairs instead of the elevator or biking instead of driving. 

Set Goals
Setting realistic goals is an important part of keeping yourself motivated and accountable. This can be as simple as increasing your steps by 500 everyday or not taking the elevator at work. Goals can be changed and adapted as the individual progresses so start off small and give yourself room to grow! Always remember that something is better than nothing! It is also important to remember that not everyone is perfect and life happens so if a goal is not met be kind to yourself and do not give up! 
For those that are able to meet each goal remember to reward yourself and recognize how far you have come. Exercise naturally produces it’s own long term rewards such as better sleep and improved self esteem but when you are first starting out reward yourself with your favorite cup or coffee or a new pair of running shoes! 

Give Yourself The Tools For Success

​1. Schedule it: Think about your day to day life. Important meetings at work tend to have a specific time blocked out for them and a plan in place to ensure efficiency. Act like exercise is a meeting and schedule it! You will be more likely to exercise if it is already put into your schedule. 

2. Make it simple: Find what works for you. If you are an early riser maybe wake up an hour earlier. If you are a night owl schedule a walk for after work! Play to your strengths and you will be more likely to succeed long term. 

3. Remove obstacles: Plan out your gym clothes the night before or make enough pre-workout meals at the beginning of each week to ensure there are not additional obstacles to meeting your goals. 

4. Hold yourself accountable: This may be through working out with a friend or making an account on social media. If you share your hopes and goals with others you are more likely to follow through with these commitments.