Motivate Yourself to Move

Everyone Can Do It

What are your Excuses: 

  • I'm old
  • I'm pregnant
  • I'm already thin
  • I've never worked out before
  • I'm too busy
  • Working out is boring
  • I don't like the gym

-Individuals advanced in years can greatly benefit from exercising and achieving the motivation to partake in physical movement


-Common myth about pregnancy is, expecting mother's should not work out because it can be harmful 

**Exercising can be for everyone even those who don't work out regularly, you just need to start at your appropriate intensity 


Why you should exercise:

-The CDC reports that physical activity can :

  • Reduce risk for heart disease
  • Reduce hypertension
  • Reduce chance for stroke
  • Lower cholesterol
  •  Reduce risk for obesity
  • Build stronger bones
  •  Reduce chance for diabetes 
  • Improve sleep
  • Improve learning ability 
  • Improve self esteem
  • Increase energy
  • Build strength 
  • Reduce anxiety


Stay Motivated to Move

Find personal motivation to exercise

  • Weight control
  • Reduce risk for chronic illness
  • Building muscle, strength, and endurance 
  • Being healthy!

Stop think of it as exercise and do something you enjoy 

The gym is not the only option,  

  • Walking your dog
  • Riding your bike
  • Hiking
  • Swimming
  • Other physical activities can be alternatives 

Set realistic goals to get fit 

  • Set short term goals 
  • Gradually increase the time and intensity
  • Use the appropriate intensity for your fitness level 

Bounce back from setbacks

  • Don't let this be your downfall, if you miss one day don't let that change your mind about working out for the week 


Plan an exercise schedule

  • Set time aside specifically for exercise,  if that isn't realistic then include exercise in your daily routine. Taking the stairs instead of the elevator is a good example


CDC recommends that we should workout:

  • 150 minutes a week of moderate-intensity (ie. brisk walking)
  • 75 minutes a week of vigorous-intensity (i.e working on shoulders, arms, back, abs,legs, arms) 


  • Putting running shoes by your bed
  • Healthier diet
  • One step at a time. 

No More Excuses

Busy?  Practice time management and fit fun, easy, manageable activities in your work week or weekend


Old, pregnant, bigger, thin? Benefits from physical activity outweigh the risk for injury. Find a trainer or do some research on what training style is right for you


Don't want to do it alone? Make it a family affair, ask friends to join you on building a healthier lifestyle 


Boring? Find an activity that will be fun for you and you would enjoy ( hiking, boxing, yoga etc.)


Body pain? Exercise helps relieve body pain and makes your bones and muscles stronger


Hate the Gym? Find alternatives like at home workouts, walking in the park or jogging on the beach


Andrews, L. W. (n.d.). Why Is It So Hard to Exercise? Retrieved from

Centers for Disease Control and Prevention. (n.d.). How much physical activity do adults need? Retrieved from

Centers for Disease Control and Prevention. (n.d.). Physical Activity for a Healthy Weight. Retrieved from

Griffin, R. M. (n.d.). Myths About Exercise and Older Adults. Retrieved from

Hobson, K. (2009, June 3). 10 Excuses for Not Exercising, and Why They Won't Fly. U.S. News & World Report. Retrieved from

Sarnataro, B. R. (n.d.). Top 10 Fitness Facts. Retrieved from

WebMD. (n.d.). Exercise During Pregnancy. Retrieved from