How I Stay Motivated to Exercise

I’m in my mid 70s, and I’ve completed more than 60 marathons (26.2-mile races) in recent decades. Today, I continue to compete frequently at shorter distances such as half-marathons. Even though I was diagnosed with breast cancer at age 47, I now have no signs of cancer in my body… my blood pressure readings are extremely healthy… my body mass index (BMI) is trim at 19… my bone density is excellent (even though I have a family history of severe osteoporosis)… and my sex life is great.

I tell you this not to brag, but to inspire you to follow the same anti-aging lifestyle that I do. As a professional health educator, I know that most of the physical decline associated with aging can be attributed to two things — disuse of our bodies (by failing to get sufficient exercise) and disease that is largely related to our diets. To counter these, I run, swim and cycle every day, and I eat a low-fat, vegan diet — meaning I consume no animal products whatsoever, including eggs and milk products.

What keeps me going? It’s really quite simple — I want to remain robust and vigorous. This desire helps me overcome the excuses that many people use for not exercising. Even if you’re not interested in running a marathon, my strategies work amazingly well — regardless of your current fitness level. Five secrets that can keep your exercise program on track…

1. Visualize yourself as fit and healthy. A combination of regular aerobic exercise (such as walking or jogging)… strength training (with hand weights or exercise machines)… and stretching (including touching your toes to loosen the hamstring muscles in the back of the thigh) will increase your energy and help keep your weight down, your bones and muscles strong, and your blood vessels healthy.

But if these benefits are not enough to motivate you, try visualizing how you will look as a fit, healthy person. Close your eyes and see yourself as lean and strong, with firm, toned legs, a flat stomach and a bounce in your step. Imagine how you will move and feel once you start exercising regularly. For best results: Do this visualization for a couple of minutes whenever you feel the need for some extra motivation.

2. Make a “rewards” list. Write down all the ways that exercise will improve your life. Don’t give general answers, such as “better health.” Be specific. Include rewards that will be meaningful to you, such as not needing as many (or any) medications… saving money on health-care expenses… or gaining the stamina to travel anywhere you like. For best results: Keep this list on your desk or refrigerator where you’ll see it every day.

3. Be sure that your goals are complete. Just “wanting to” start exercising is not enough of a goal. Goals must include four key parts — they must be specific, measurable and attainable — and you must create a timeline for achieving them. For example, your goal may be to “walk for 30 minutes at least three times a week for two months.” Consult your doctor to ensure that your goals are appropriate and realistic.

For best results: Sign up to participate in an event that is several months away, such as a walk-a-thon or an organized bike race. Flyers for such activities are posted on the bulletin boards of many gyms, health-food stores and bookstores.

4. Get a new calendar. You say you don’t have time to exercise? That’s one of the oldest excuses in the book. If you decide that there’s something you must do, you make an appointment — and then do it!

For best results: Find a calendar (I like the large wall calendars that are sold in office-supply stores for about $10) that has enough space for each day so that you can write not only the time that you will exercise, but also what each workout will include. For example: For Mondays, Wednesdays and Fridays, you might write “20-minute weight workout at 8 am.” For Tuesdays, Thursdays and Saturdays, it might be “30 minutes of walking at 7 am.” Also helpful: On the same monthly calendar, make a check mark next to each exercise session you complete or add a brief summary if your workout was shorter or longer. This journal will keep you honest in terms of the amount of exercise you’re actually doing.

5. Share your goals. To stay motivated, share your goals with a friend, then set up regular times to exercise together. Between the support of your training partners and your desire to not let them down,your exercise program will flourish.

For best results: Join an organized exercise class or group. This can be especially helpful if the group has a coach or teacher who can help you set and reach your goals.