Need some motivation to exercise?  

Getting my A1c down is my motivation to exercise, but that may not work for you. Each person has to find the reason that works for them.  

This week I am experimenting with 5 minute walks on my treadmill right after each meal to see if it helps my blood sugar. I’m on a mission to get my A1c down to 5.6 by the end of the year so I am using my continuous glucose monitor more intentionally lately.

What I’ve noticed is that there’s a big difference between days when I sit at my desk and days when I’m up and moving. When I’m active—like doing things around the house—I can stay in range almost all day. But on the days I spend mostly at my computer, my blood sugar tends to spike after meals. Moving does help bring it down more quickly than if I just stayed sitting, but it’s not enough to prevent the spike. I’m thinking of experimenting with exercising before I eat to see if that helps. (I’ll let you know how it goes!)

Finding the motivation to exercise can be tough, especially with a desk job and a packed schedule. Winter weather makes it even more challenging. My treadmill and yoga videos on YouTube help me stay active during the colder months. Some days, I even get outside for a winter walk if the sun’s out and it’s warm enough. And of course, shoveling snow has become a weekly workout this winter!

How do we find inspiration to get started?

When you have the motivation to exercise, there are plenty of options—like walking outside, hitting the gym, using home equipment, or following a class or video.

But what tools do we use to motivate us and keep us on track with regular exercise?

Ideas to consider if you struggle to fine motivation to exercise:

• Using a continuous glucose monitor can boost your motivation to exercise, especially if you have diabetes or prediabetes. Seeing the blood sugar in real time and making the connections right away allow you to experiment and do more of what’s working.

• Avoiding medication or trying to reduce medication can also be a good motivator. Exercise often lowers A1c, blood pressure and cholesterol numbers. But then we have to change the way we think about being active. It’s not a choice if we want to get healthier. Think of it as your daily medicine and that might help you be less tempted to skip it. 

• Exercise with a friend or family member that will keep you accountable. Set up scheduled days in advance that you will walk or go to the gym together.

• Try something new and take a strength training or water aerobics class with a friend. For many, exercise groups can be a great social activity to look forward and can increase motivation to exercise. This article has some great information on the benefits of strength training for us over 50 folks!  

• If you’re looking for a bigger challenge, sign up for a 5K so you have something to train for.

• Hire a coach or personal trainer to show you how to use equipment at the gym or what exercises would be best for your goals and fitness level.

• Don’t think you have to do a full 30 minute or 1 hour workout. If you’re not that into exercise, just doing a 5-10 minute walk has been shown to be great for simply keeping your mind sharp! If you need a free indoor walking workout, here’s a 10-minute YouTube video. 

Why I push through even when I don’t have motivation to exercise:

If you are like me, there are a lot of days I feel like I just don’t have the energy or motivation to exercise. But, after I do it, I feel 100 times better. I have more energy, my joints feel better, it’s easier to avoid weight gain, my blood sugars are better, I sleep better, and I am less likely to feel down or depressed. Plus, I tend to drink more water when I am exercising so that’s a bonus!

And remember these safety tips . . .

• Carry a snack if you are prone to low blood sugar
• Wear shoes with good support
• Listen to your body and don’t overdo it. If you are in pain or having trouble breathing, stop.
• Check with your doctor if you have any questions about if or what type of exercise you should do.

Please share in the comments how you get motivation to exercise!