There are so many reasons to embrace joint exercises. However, often we find ourselves falling back on excuses. There’s the traffic, I forgot this and that, I’m too busy, will do it tomorrow and of course the best excuse, I’m too tired, I had a really bad day at work! These are just some of the million reasons that we can readily blurt out so that we can skip a workout.
Indeed after a hard day’s work at the office, one of the most logical things to do is to just rest your feet, have a cold drink and doze off. I know you are nodding your head in agreement to just dozing off instead of hitting the gym. This becomes especially true for people who have injuries, joint problems and other conditions that add a more logical excuse to just relax after work.
Having injuries, arthritis and other conditions that cause joint problems make us more inclined to relax rather than go to the gym to exercise, walk in the park or play our favorite sport. We become less motivated because of the fear of a recurring injury and the fear of worsening our condition. BUT, we forget that it is in ACTIVITY that our body’s energy is boosted. So, when we say “I’m too tired to go to the gym” it is because you have conditioned your body to become “too tired” to go to the gym.
As BF Skinner, a psychologist and proponent of Operant Conditioning Theory said that it is in how you reinforce your activities (with both positive and negative stimuli) that makes you do it and do it again. In short, if you reward a hard day’s work with relaxation in front of the TV, then it is most likely that you will do it again and again because your body is becoming accustomed to this kind of activity.
There is nothing wrong with rewarding yourself after a hard day’s work with rest and relaxation BUT you should also not forget that although you have joint problems, arthritis, injuries, your body (especially your joints) still needs activity and exercise.
So, how do we hack this seemingly irrefutable logic of relaxing after a busy day at work? SIMPLE: We go around and think outside the box.
Here are simple, logical and effective solutions to keep yourself motivated to work out and fold in some joint exercises:
1. Start Your Day with a Workout
If your broken record excuse is “too tired to go to the gym”, rectify this by going to the gym in the morning. The best workout time for you is in the morning. If you are a morning person, then it is but logical for you to choose a workout time in the morning. Exercise requires energy and after a good night rest, you are recharged with energy in the morning. To do this, you will have to adjust with some lifestyle patterns.
Benefit: It will keep you energized throughout the day. You will not notice this in the first few workouts but eventually you will find yourself one day energized throughout the day. Working out in the morning is definitely a good way to start your day.
2. Do Short but More Frequent Workouts
This is especially beneficial for you if you have a busy day ahead of you. 10 minutes to 30 minutes a day is a good enough time to exercise. If you used to exercise once in a blue moon, why not try to make it every week. Do not force yourself to workout everyday immediately after a long rest because of an injury. Make your joint exercise goals realistic. If you had no exercise routine at all before reading this article, then change that now. But make it a gradual process. Once a week, then twice a week, thrice a week then eventually 5 times a week.
Solution: 10 – 15 minutes of walking, jogging, or joint exercises 5 times a week is a great way to motivate yourself to work out regularly
3. Go Directly to the Gym after Work
If you really do not have time in the morning to exercise, then workout right after work but go directly to the gym. . DO NOT! I repeat, DO NOT go home to just pick up your gym clothes or get something. Once you get home it would be so easy for you just to just sit in your most comfortable couch and watch your favorite TV show. This means you have to bring your gym bag with you in the morning so that you can have everything you need for workout after work.
4. In Between Joint Exercises
If you are really busy and will not be able to go to the gym, sneak in a physical activity during the day. Instead of taking the elevator, take the stairs. It is also good to give yourself a rest from workout but keep yourself active the whole day. You can also sneak in simple joint exercises while you are in your office desk.
When there really is no time to exercise, walk. You do not need to count 3 or 5 miles a day, just incorporate walking in your daily activity. Step outside the office and take your calls in a nearby park. Taking a stroll during your lunch break is the best scenario for this.
6. Buy and Wear Proper Clothes and Accessories
If you have the extra money, buy clothes that will make you look good while working out. This may be superficial but this is a good way to motivate yourself to go to the gym.
It’s never too late (or too early in the morning) to keep yourself motivated to go to the gym. The only solution, take that first step, NOW!
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