Beat the boredom

Finding ways to beat the boredom in your exercise routine can be more difficult than actually beginning the routine. Motivation to lose weight or build muscles gets you going, but what keeps you on the treadmill or lifting weights?

Fitness is about making lifestyle choices, said Shelly Gerard, a health program specialist at the St. Francis Center for Health and Rehabilitation.

"It's not all about diet but changing a way of life," she said.

And finding your favorite fitness activity will likely keep you exercising for the long run.

Variety is the key, said Debbie Leoni, manager at Main Street Fitness in Jackson, Mo. "If you find that it's mundane, you won't want to do it."

Now that the participants in Shape Up Cape have nearly a month of exercise behind them, some are finding that boredom is setting in.

But that's not the case for Marsha Elfrink, an employee at Patrick's Furniture. She's been doing aerobics and walking every day. And she's had help from her husband and several friends.

"They know I have to get my points in and they're helping me out," she said. To get her 20 points, Elfrink does 20 to 30 minutes of aerobics each morning and then walks during her lunch hours and in the evenings after work.

"I was doing nothing before this so it's a good thing," she said of the Shape Up Cape program.

Elfrink does intend to keep to her exercise regimen. She's even set some goals for herself: to be in shape in time for her son's wedding this fall.

Elfrink is doing things correctly, according to area exercise experts. Setting goals, asking friends for help and adding variety to the workout are all key to keeping motivated and staying active.

An essential element is doing things that interest you, Gerard said. If you like to ride bicycles, then take a ride every other day or if you like to hike, add that to your workout routine. Don't do something you don't like because that's the easiest way to create an excuse for not exercising, she said.

Exercising doesn't mean you have to finish a workout with sweat pouring from your brow. People need to decide what they want to achieve with their workouts: Is it about building a better body or living a healthier, longer life? Gerard asked.

Here are some tips for beating the boredom in your workout:

Start slow.

Don't plan to spend two hours at the gym if you're just beginning to exercise. Spend only 20 or 30 minutes exercising three or four times a week and build from there. Gerard advises people to increase their workouts by only 10 percent each time.

Find a buddy.

If you have someone to meet, you're more likely to show up for exercises. "It makes a big difference if you're meeting someone and you don't allow each other to have excuses," Leoni said.

Set small goals.

Gerard said, "Change your definition of success." It's tough to lose 30 pounds if you're always counting how many you have left to go. Instead, celebrate small successes, like losing five pounds by the end of the summer. Gerard also suggests setting goals in four- to six-week increments.

Switch your scenery.

Even if you're going to stick with the same routine, choose a new place to walk. Visit a park "Or just walk your regular route in reverse. It will work your muscles in different ways," said Leoni.

Some people only like to workout at home, others prefer a gym but try breaking the boredom by changing locations. "People need to get out of that comfort zone, she said. It depends on what you're interested in, but adding a kickboxing class or aerobics might bring a challenge to your workout, she said. "And you might find that you like it.

Become your own personal trainer.

Create a jar with slips of paper listing all the different kinds of workout sessions, from cardio routines to stretching. Choose a new routine every day or every week.

Set up a competition.

Adding the competitive edge can really be a good motivating factor, even if you're only competing with yourself. Leoni said many of her teammates at Southeast Missouri Hospital already were accustomed to daily exercise but have added more so they can earn points. "The competition turned out to be more beneficial than I thought it would be."

ljohnston@semissourian.com

335-6611, extension 126