I was recently asked what encourages and what motivates me to exercise.

Well, I’m encouraged by my pants fitting without having to undo the top button. And I’m encouraged by the results from my blood work that my cholesterol is within healthy limits. And I’m encouraged by having the stamina to keep up with my 2-year-old granddaughter playing follow-the-leader.

But what motivates me to exercise feels a little bit like a different question.

When I arrive home after a long day at the office, I usually just want to dump my tired self on the couch and channel surf until I find something on Netflix to binge-watch.

Instead, I do these 3 things:

1. Take it wherever I can get it

First of all, I don’t wait until the end of a long workday to exercise. I don’t consider exercise to be so “formal” and instead get exercise by walking back and forth in my office at work while talking on the phone, and by making extra trips to the photocopier and mailroom.

If you interchange the word “exercise” for “movement” you’ll see better results. Consider parking in the least convenient spot instead of circling the lot for that coveted spot by the front doors and take the extra steps.

There is wisdom in the Fitbit’s encouragement to accomplish 10,000 steps in a day. Wherever there is opportunity to move your body, take it.

2. Play music

I listen to my favorite radio station through the speakers on my computer. Whenever a good song comes on, I wave my hands in the air and sway to the tunes. (Yes, my co-workers can see me. And yes, they are used to my boogie-woogie ways).

Many studies have been done on the benefits of music to both your body and mind. Find music that inspires you to move and have it handy to get you going.

3. Do other stuff

I love the classic Seinfeld sitcom series and bought the DVDs at Costco as a Christmas gift to myself one year. I am motivated to watch an episode (or three) and so I set up my home gym in front of the television.

If you like a certain program on Netflix, watch it while you lift weights. If you have an interest in the environment, pick up garbage along the road as you walk. Find something else that you have a passion for and combine it with exercise.

By reframing your thoughts about what constitutes exercise, adding in exhilarating tunes, and building in exercise with your other interests you will be way on your way!

(First featured on Medium platform March 8, 2019)