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Can you carry on exercising when your motivation slips, the weather gets worse or your schedule becomes overwhelming?

When it comes to exercise, we think about how to “get” fit. But often, starting out is not the problem. “The big problem is maintaining it”. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put into being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:

  • Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself by running, jogging, etc. But you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high-intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

  • Try exercise videos or apps

Workout videos and apps are a great way to add variety to home-based exercise routines. There are countless videos online, so take on a "30 days of yoga" challenge or try one new type of exercise each week. You can also use apps to track your performance and progress, which can be a great source of motivation when you're having a hard time staying on track.

  • Be kind to yourself

Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands, or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress, or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

  •  Eat the right foods and portion each meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best things to eat when getting into shape. Apples, for example, do a good job of making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used for your exercise.

  • keep track of calories and food intake per day

Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercise. Ever wonder why bodybuilders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

  •  Find a purpose

Anything that allows you to exercise while ticking off other goals will help,  It provides you with more gratification, and the costs of not doing it are higher. For instance, walking or cycling to work, making friends by joining a sports club, or running with a friend. Or the goal is to spend more time in the countryside, and running helps you do that. Try to combine physical activity with something else. “For example, in my workplace, I don’t use the lift and I try to reduce email, so when it’s possible I walk over to people,” Try to make physical activity hit as many meaningful targets as you can.

  • Make it a habit

When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, there are no longer costs associated with the activity. Doing physical activity regularly and planning for it “helps make it a sustainable behavior”. Missing sessions doesn’t.

  • Routine to control glucose, cholesterol, and triglycerides

For monitoring blood sugar, cholesterol and triglycerides PT Isotekindo Intertama has a special product, namely MULTICAREIN Meter 3 in 1 Blood Glucose, Cholesterol, and Triglycerides. MULTICAREIN Meter 3 in 1 Blood Glucose, Cholesterol, and Triglycerides offer a quick and easy way to test for glucose, cholesterol, and triglycerides in the blood using test strips.

There are features and benefits of the MULTICAREIN Meter 3 in 1 Blood Glucose, Cholesterol, and Triglycerides:

Altered blood parameters such as high blood glucose, high serum cholesterol, and high serum triglycerides may define a clinical condition known as METABOLIC SYNDROME which can increase CARDIOVASCULAR RISK.



  1. Active Sport. (2022). 5 Tips For Success Fitness
  2. Insert Pack MULTICAREIN Meter 3 in 1 Blood Glucose, Cholesterol, and Triglycerides
  3. US News. (2022).10 Tips to Spice Up Your Fitness Routine
Blood Glucose
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