7 tips to motivate you and not abandon the sport

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Lack of time and motivation are the main excuses of Spaniards for not doing sports

Our mind always looks for excuses for not playing sports or not going to the gym the day we have, from the most consistent to the most complicated. But the two great excuses that Spaniards make for not getting started in the world of sports are lack of time and lack of motivation, according to a Freeletics study. Specifically, one in three Spaniards refers to the lack of time to not exercise. But, unlike what many people believe, playing sports doesn’t require much time. The World Health Organization (WHO) itself recommends a minimum of 150 minutes per week to take care of our physical condition. In other words, it is enough to spend 30 minutes a day, five days a week, to moderate intensity activities.

The lack of motivation is much more credible because we have all felt it once, but it is important to focus on the benefits of playing sports so that laziness does not win this battle. There are many reasons to adopt a healthy lifestyle that includes physical exercise, including reducing the risk of disease, improving bone health, maintaining a healthy weight or strengthening our mental health.

Sport benefits

The benefits of sports are many. Beyond noticing physical changes such as fat or weight loss, it also improves the health of the body and mind and even changes our mood because of the creation of hormones.

  • Improve fitness and physical endurance
  • Increase muscle tone and strength
  • Reduces the risk of cardiovascular disease, diabetes or some types of cancer
  • Decrease hypertension
  • Increase bone density
  • Maintains a healthy weight and prevents overweight or obesity
  • Improves joint mobility
  • Increase self-esteem and improve self-image
  • Reduce social isolation
  • It reduces stress and the level of depression. It also helps to vent and reduce aggression, anger or anguish

Set yourself a goal

Before you start in any sport or physical exercise, you have to be clear about your goal and why you choose to do it. If you don’t know very well what your purpose is, it is easier for you to fail in the attempt. Anyway, the first thing to do is consult with a specialist or with your coach to set the guidelines and the exercises that you should do to reach your goal.

Don’t push yourself

Although you are very clear about your goal, do not become obsessed or pressured to achieve it. It is better to give yourself time to progress and adapt to your new routine of healthy goals. If you force the machine or you get impatient it can be very negative for your progress and can lead to abandonment.

Outdoor exercise

Although there is nothing wrong with practicing indoor sport, doing it abroad can encourage beginners more. The benefits that the sun brings while doing sports will give you the motivation you need and increase your feeling of well-being. There are many parks enabled for outdoor sports, although the most common is running.

Do sport in company

Before exercising alone, it is better to do it together. If you have a group of sports friends who go to the gym, go with them and it will increase your motivation to play sports. Either because of the commitment to have left to go to compare yourself with them and try to improve yourself, socializing while doing physical exercise is more productive and entertaining. In case you don’t have any acquaintances, interact with people in the gym or use sports applications to find partners.

Listen to music

It has been proven that music improves athletic performance, especially when the pace coincides with the cadence of training, be it running or lifting weights. In addition, listening to your favorite song can also do more enjoyable depending on what exercises.

Search short-term results

To see the aesthetic effects of sport we need several weeks to pass. But if we focus on short-term benefits, such as reducing stress or increasing endorphins, we can maintain that motivation. The focus should be on a day-to-day basis and you don’t have to obsess on getting the physical change that will take several months.

Measure your progress

Although changes in your physique take time to catch a glimpse, it is good to track your progress. Whether you want to lose weight or gain muscle mass, you should measure the results. It is important to do it not only by looking at the scale, but by measuring various parts of the body. Also if you do not get so tired when performing certain exercises or if you can lift more weight easily. A widespread technique is to take daily or weekly photographs to see the evolution of your body in a more graphic way.

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