MOTIVATIONMATTERS
REKINDLING THE
DESIRE TO
EXERCISE
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Kyla McIlwee
Ian Nay
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Introduction
According to the Mayo Clinic, a national
organization of esteemed doctors, regular
exercise contributes to weight loss, an
increase in overall energy, and a robust
immune system. Exercise is, without a
doubt, the best thing you can do for your
body. However, this is, of course, not new
information. Confucius encouraged
physical activity in his ancient
philosophical writings, describing how
inactivity can lead to certain diseases.
Think about what diseases are some of the
most prevalent in today’s society: heart
disease, diabetes, high blood pressure, and
metabolic syndrome. All of these diseases
are directly related to obesity due to the
inactive, sedentary lifestyles that plague
Americans today. Our lives are dominated
by wondrous technologies that exist to
make our lives easier, yet how can our lives
be easier if the general population of the
United States is getting fatter and
2
developing more diseases due to torpor
from these technologies? Most individuals
who know they are heavy desire to lose
weight and change their lives, but are met
with defeat when they attempt to implement
these desires into their everyday routines.
They decide to exercise more and eat right
but end up reverting back to their unhealthy
habits. Individuals become quickly
discouraged from exercise for a variety of
reasons that will be discussed later in this
paper. They see working out and proper
nutrition as things to avoid, but really these
are things that should be embraced with
open arms. How can people find complete
enjoyment and fulfillment in exercise and
fitness? What steps can be taken to ensure a
person sticks with a plan that makes them
feel great, look great, and keeps them
motivated to improve every area of their
lives to permanently alter their lives in a
beneficial, healthy way?
Words From
the Past
The advantages of exercise on
a broad spectrum were first
observed by Soviet physiologists
in the early 1950s, as stated by Dr.
Viru in his report in the Journal of
Applied Physiology. Soviet
physiologist Dr. Meerson
discovered how the metabolic
effects of regular exercise leads to
reduced levels of stress, allowing
the brain to think clearly. The
Soviets then implemented this
information on a national level to
increase the health of their entire
population by broadcasting a
series of morning exercise
programs. During the Cold War,
these exercises were meant to
reduce stress and ensure quick
responses and actions in case of
nuclear war. The Soviet’s
population eventually came to
view fitness as “virtually a state
religion”, as reported by Time
magazine. These Soviet
campaigns promoting fitness have
been the strongest forward
motions in history to encourage
exercise among its citizens.
Campaigns for exercise will have
profound effects in modern
America as well because it will
push stout citizens towards a
fitness-oriented lifestyle.
Exercise promotion in the
modern United States also saw a
surge in the 1950s and 1960s.
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“We are underexercised as a nation;
we look instead of play;
we ride instead of
walk."
-John F. Kennedy
“The American College of Sports
Medicine (ACSM) was formed in
1954, and has proved to be one of
the premier organizations in the
promotion of health and fitness to
American society and
worldwide,” as stated by Dr.
Kravitz from the University of
New Mexico’s Exercise Science
Program. Former President John
F. Kennedy was an avid supporter
of “fitness and its health-related
benefits to the American
people,” (Kravitz). Kennedy even
wrote an article for Sports
hasIllustrated where he stated “We
are under-exercised as a nation;
we look instead of play; we ride
instead of walk."
Kennedy’s words apply in this
modern day more than ever.
American society has almost
entirely adopted a sedentary
lifestyle where exercise is not
recognized as a necessity. This is
peculiar as the population of the
United States in urbanized areas
has more fitness resources
available now more than ever. In
San Luis Obispo alone, there are
nine different public facilities with
exercise equipment available. The
fitness industry has been rapidly
growing due to the increased
obesity rate; last year the industry
amassed an approximate total of
fifteen billion dollars, as disclosed
by Susan Yara of Forbes.com. The
growth of the fitness industry has
resulted in an increase in personal
trainers and fitness experts,
making the knowledge of proper
exercise and nutrition more
available than ever. In perspective,
these resources make it relatively
easy for people to lose weight;
however, the main problem arises
when individuals lose the
motivation to exercise.
“If you don’t have a specific goal, a
reasonable timeframe and a plan to
reach that goal you’ll never know
whether you’re actually making
progress.”
-­‐ Paige Waehner
Itʼs not that easy
The majority of the population these days are
both aware and concerned with their health, wanting
to look and feel better, but are daunted by the
perceived challenges of starting and maintaining an
exercise program. In today’s society, the majority of
jobs, tasks, and errands require minimal physical
movement, thus leaving it completely up to an
individual to exercise and become active solely out
of their own efforts. People today are faced with
valid challenges that include: displeasure of working
out, minimal leisure time, and being unfamiliar with
workout equipment while facing severe physical and
social discomfort. Despite the range of grievances,
it’s time to change these perceptions of challenges
and obstacles into solutions and certainty leaving us
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with the question, how do we get people to enjoy
exercise and become motivated enough to
incorporate it into their otherwise sedentary lives?
One of the biggest barriers deterring people
from exercising is simply the lack of enjoyment.
Some people find absolutely no appeal in working
out. They may not consider or anticipate the reasons
as to why they are exercising to be worth the
inconvenience or anguish. It is not uncommon to
feel discomfort and pain, believe that time moves far
too slowly, and hate sweating during exercise or
becoming turned off by the trouble of getting
prepared. Each of these feelings contributes to the
apathy an individual can gain towards exercise.
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In addition to all these barriers,
oftentimes looking at exercise for the long
term (exercising on a daily basis) in order
to obtain desired results can be extremely
overwhelming and discouraging. While
these conceptions are common among
many and are difficult to conquer, it is
imperative for individuals to reconsider and
keep in mind that drastic changes don’t
have to transpire overnight.
with more than 13 years of exercise
experience, says it is crucial to first set
small realistic goals. She claims, “If you
don’t have a specific goal, a reasonable
timeframe and a plan to reach that goal
you’ll never know whether you’re actually
making progress.” Finding enjoyment in
exercise is possible and comes with
commitment and time leading us to the next
prevalent obstacle.
In order to be successful with any
endeavor (short-term or long-term) there
must be multiple, compelling motives for
doing it in the first place. Starting your
exercise plan can be intimidating; however,
remember you’re the one making a good
decision. Before beginning a workout
routine, consider your desired results and
set your mind right. Imagine yourself with
the body you want, doing the fun things
you want to do and feeling comfortable
around people you want to be with.
Evaluate what it is that you want to change
or achieve. Once you feel comfortable with
your target, ease into a new simple regime
so you won’t feel overwhelmed and quit
after a few weeks. When you are first just
getting started on your own or with a
program, keep in mind there is no reason to
torture yourself and force anything too hard
or unpleasant. For example, if you want to
add more cardio exercises, start with adding
something you know you can achieve. If
you find yourself not able to meet your
goals, change them so they’re easier. Once
you are in better shape you will enjoy
exploring what your capable of and pushing
yourself. Paige Waehner, a certified
personal trainer through American Council
on Exercise as well as a freelance writer
According to the Bureau of Labor
Statistics American Time Use Survey, time
allocated to key activities throughout an
average work day for employed persons
ages 25-54 with children under the age of
18 is spent 8.6 hours working/related
activities, 7.6 hours sleeping, 1.1 hours
doing household chores, 1.1 hours eating/
drinking, 1.2 hours caring for others, 2.6
hours of leisure time, and 1.8 hours of other
activities. After working these long hours,
exercise is often a low priority and
something most never get around to.
However, in order to stay healthy, control
weight, and meet personal goals, it is
critical to commit to an exercise routine,
think of it as another important task and
make it a priority.
You may not have an extensive
period of time to workout; however, you
can still be physically active by getting
creative and planning your day out.
Throughout the week, experiment with your
schedule and figure out different times
when you are able to get exercise. For
example, waking up earlier in the morning,
exercising during a lunch break, or even
after work while your watching T.V can
make a big difference. Search for a workout
location near your workplace. Finding
something close will make going to an offered class
easier and convenient so you don’t have to dedicate
large amounts of time for transportation.
Researchers at the University of Bristol found that
employees who enjoyed a workout before going to
work - or exercised during lunch breaks - were more
productive and were better equipped to handle
stressful situations. This research is published in the
International Journal of Workplace Health
Management and proves that exercise during the
work hours has mental, as well as physical benefits.
While time constraints are among some of the
most frustrating and shared barriers, many people
also face issues with how to work out, therefore
experiencing feelings of social discomfort.
Oftentimes, not knowing how to begin an exercise
or how to use certain equipment can be enough to
completely turn one away. Unfortunately, there are
many who feel intimidated at the thought of even
joining or getting involved with a gym. Entering a
room filled with machines, weights, and other
members who seem to be in great shape and appear
to know exactly what they’re doing is far too
threatening to encounter. Jackie Warner, celebrity
trainer and Beverly Hills gym owner, says that a
6
lack of familiarity with the gym equipment and
“gym etiquette” can scare many people away from
health clubs. These feelings of discomfort and
embarrassment are not uncommon in an exercise
setting; however, there are ways to overcome it and
ease these concerns.
Throughout the day there are certain durations of
time that are less crowded. Going at a time with
fewer people is a good time to explore the gym, try
different equipment and find exercises that provide
consolation. If you don’t know how to operate a
piece of equipment, ask the training staff or even
consider investing in a personal trainer. It is also
imperative to keep in mind and understand that the
gym is a very self-absorbed environment, other
individuals who are there are much more concerned
with what they’re personally trying to accomplish
and are not paying much attention to you or the way
you look. Trent David, a personal trainer at Gold’s
Gym in Hollywood, California, says he constantly
reminds his clients that each member at the gym is
focusing on his own goals and workout. “Everyone
at the gym is in the same situation, and not everyone
is a 20-year-old bodybuilder”. With that in mind, it
is time to move past any discomfort and
intimidation.
Why is this important to me?
If exercise requires so much effort and
determination, then why even bother? How does it
benefit anybody except for that individual trying to
get fit? The Center for Disease Control reports that
one third of all U.S. adults are obese. This equates to
approximately seventy-five million American
citizens that would benefit greatly from discovering
complete fulfillment with exercise. According to a
statement by the American Heart Association,
regular exercise at the national level contributes to
fewer breakout epidemics due to strengthened
immune systems. It also leads to reduced medical
costs for health insurance because of fewer obesityrelated illnesses and deaths. Exercise at the national
level will correlate to a smaller number of
hospitalizations due to heart attacks, clogged
arteries, and high blood pressure. The fitness
“One third of U.S.
Adults are obese.”
“Approximately 75
million American
citizens that would
benefit from exercise.”
7
industry and its sub-markets will also be influenced.
Less funding will be needed for advertising weightloss products, work out supplements, and organic
foods. Motivated individuals concerned with
exercise will naturally think about proper nutrition
and healthy improvements to their lifestyle. Exercise
on a broad scale will heavily influence the food
industry by changing the targeted market from
overweight people to fitness-oriented individuals.
Finding continued motivation in exercise will
especially benefit the aging baby-boomer generation
as they become the age where physical activity can
be difficult to execute. If individuals can discover
and hold on to the motivation required for exercise,
the positive effects that will entail are simply
staggering; they will be felt by every person in
America.
more and more become obese,
diseases will surge, meaning an
increase in the amount of sick
people and an exponential growth
in health care costs. Cynthia
Ogden, PhD, a CDC
Engaging in physical activities
epidemiologist published the
and scheduled movement are
results of a study on weight in the
some of the most important
U.S: 31 percent of adults being
elements contributing to a healthy
obese and 15 percent of children
lifestyle, both physically and
and teenagers ages 6-19 are
mentally. Research studies
overweight. This proportion of
continue to prove how exercise
obese individuals has been
helps prevent diseases such as
growing steadily for the last few
heart disease, diabetes, obesity,
decades and if individuals don’t
mental illnesses such as
begin to recognize this health
depression and anxiety, and
problem there are going to be a
improves an individual’s
number of irreversible
endurance, strength, and
consequences.
flexibility. However, a recent
This leaves us with the
study by the National Center for
question, how can we get
Health Statistics found that only
individuals to find complete
19 percent of the population
enjoyment and fulfillment in
regularly engages in “high levels
exercise in order to maintain a
of physical activity” defined as
regular exercise routine?
three intense 20-minute workouts
Understanding health benefits of
per week. This same study found
exercise will lead to the intention
that another 63 percent, about the
of exercising; however, increasing
same percentage of overweight
a person’s belief in his or her
Americans, believe that exercising
ability to maintain an exercise
would make them healthier,
program for achieving personal
leaner, and less stressed, but still
and physical goals will increase
don’t do it for a number of
adherence. In order to see desired
reasons.
results and maintain a regular
Right now, the rise in obesity
exercise regime, the role of
in both adults and children is a
motivation cannot be undersevere public health crisis. As
estimated. For individuals who
The
Solutions
8
find exercising boring or painful,
don’t have time or who lose track
of goals and motivation, the
solution is to find something you
love to do. Think of something
that you genuinely love doing.
Now, finding a physical activity
that gets you excited, and lifts
your spirit in the same way will
lead you on your way to long term
success in not only enjoying
physical results, but the process of
personal transformation as well.
There are an unlimited number of
possibilities when it comes to
physical activity; individuals need
to try anything that they will enjoy
regardless of the outcome.
So What Now?
Enjoyment of exercise is a mediator of how often an
individual will participate in some sort of activity. For
individuals to maintain a regular exercise routine and gain the
health and physical results they desire, a fun, effective, and
structured regime must be practiced. In order to implement all
these factors an individual who is seeking help needs to get
involved with small or large group fitness activities, classes,
and personal training sessions. Small group exercise classes
are designed to help you reach your own personal fitness
goals in a fun and energizing environment. These classes are
provided to ensure attention from trainers to every participant
helping to keep you motivated and excited. One of the
biggest problems with fitness programs is willpower.
Personal trainers encourage and coach clients to achieve a
desired level of fitness. They evaluate you as an individual
and determine a structured fitness program that is specific to
you. Both group classes and personal trainers reduce injuries,
save time and maximize results with efficiency. Here in SLO,
Cal Poly’s Recreational Center is located on campus
providing an environment designed to support and promote a
healthy lifestyle. The gym offers instructional classes from
Body Pump to Yoga, to Spin and Dance classes as well as
personal training programs. The training program offers
personal trainers who are nationally certified, waiting to help
you reach your fitness goals by creating a specific and
effective fitness plan. Creating a healthy lifestyle doesn’t
have to mean drastic changes. Making small changes,
positive choices and staying committed to a healthy way of
life will lead to big rewards. It’s time to get fit, see results and
have fun.
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