The greatest challenge in developing a permanent exercise habit is finding motivation that lasts. It’s easy to get to the gym when you’re preparing for that big beach vacation or want to look great for your high school reunion. But what about the rest of the time?
For much of my life I followed a pretty consistent pattern:
- Get a bit fat.
- Start to hate the way I look.
- Hit the gym with a vengeance for a few weeks.
- Start to look noticeably better.
- Smugly enjoy my new found vanity.
- Lose motivation and stop working out for a few weeks.
- Repeat from beginning.
Vanity, it turns out, isn’t a great longterm motivator for most people. It wasn’t until I associated exercise with rewards beyond physical appearance that I was able to get myself to the gym 5-6 times a week without any lapses.
To help you bring consistency and enthusiasm to your exercise schedule, here are some powerful reasons to work out that have nothing to do with looking good.
1. Testosterone
This one is mostly for the gents (sorry ladies) and it applies to weight training. Testosterone is the essence of manhood. When you lift weights and gradually increase the level of resistance, your muscles produce testosterone. This gives you the energy, stamina, and aggressiveness you need to take on the world.
On days after a big weight training work out, I’ve experience a significant increase in energy. I tend to pop out of bed (I’m usually groggy) and feel more vigorous over the course of the day.
2. Clarity and Concentration
An active body has been linked to an active mind. The more consistently you exercise, the less prone you’ll be to grogginess and lapses in concentration. As anecdotal evidence of this, my best cure for writer’s block has always been going for a long walk, run, or hitting the gym.
3. Reflection
Exercise is a time to let your mind unwind while your body does the work. Strangely, when you stop actively trying to solve a mental challenge, the solution often pops into your head. Exercise is an opportunity for your subconscious mind to put together the pieces.
4. Enjoyment
Working out needn’t be seen as a chore or obligation. There are tons of enjoyable ways to exercise. For example, if you live in a scenic area, going for a run or bike ride along a beautiful route can brighten things up. Since I moved to Los Angeles a couple months ago, running on the beach has gotten me out the door much more frequently.
Other great options include: using exercise as a chance to spend time with friends and family, playing a sport or game, striving to achieve new personal bests, week after week.
5. Cleansing
Have you ever gone a couple weeks without exercise and noticed that you begin to sweat an exorbitant amount? That’s because sweat, along with toxins, tends to build up over time. Sweating regularly through exercises removes these toxins and will help you feel more comfortable.
6. Better Sleep
Studies have shown that exercise improves sleep. I love my sleep, so this is big for me.
7. Longer Life
When you choose to exercise, you’re making an investment, not just in your present physical appearance, but in the rest of your life. People who exercise regularly live longer and stay healthier into old age. If not for yourself, consider the family members that love and depend on you.
8. Stress Relief
Exercise has also been shown to reduce stress. This is a combined result of the benefits of cleansing, reflection, and a physical outlet for frustration.
9. Superior Strength and Endurance
About 4 years ago I went through a rough stretch where I gained 15-20 pounds in only a few months. Being unfit drastically changed the way I could move my body. It threw off my balance and made everyday tasks more difficult and uncomfortable. By exercising regularly, you’ll be better able to live and act, and in the event of an emergency, seize the moment.
10. Self Confidence
The sum of all these benefits is self confidence. (And, yes, looking good will help here too.) Greater self confidence is drives success, so its value can’t be underestimated. Exercise and fitness are an enormous part of reaching your potential.
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One more that I know of is Happiness. Exercising boosts happiness. I used to fall into the pattern that you described above till I found that once I start exercising, my mood lifts up. I even googled on this and found it to be true for most people.
That’s a great point, can’t believe I left it out.
this is because your brain releases endorphins, while you exercise. endorphins are the pleasure chemicals
Another reason would be quality of life, regular exercise adds to the quality of that longer lifespan which is just as important. Great blog I really enjoyed it!
Tonie
Natural Andropause Cures
Good Tips John.
I’d just like to add, keep exercising even when your motivation is gone. Motivation is temporary! Make it part of your routine, just like brushing your teeth and having a shave.
One of the ways I get myself to the gym is by always having an audio book on my Ipod. That way I get to work out AND learn cool stuff. It doesn’t seem so much of a chore then. I also agree about writers block. The majority of my best (or worst depending on your outlook)ideas come to me when I’m doing CV work. I did once read a scientific reason why that’s so. Something to do with oxygen sats, electrical pointy things and quantum fish dancing around in your brain. That may not be 100% right so don’t go quoting me.
You just described the perfect reasons to physically work out.
All of those same reasons also apply to mental workouts. We must work our minds, or we will lose them.
Mr. Positioning
Stanley F. Bronstei
Attorney, CPA, Author & Professional Speaker
Bingo.
I would just add that while there are overweight and sedentary folks who ARE successful…it just seems incongruous for business leaders and owners to live that lifestyle.
I’ve read pieces on the habits of uber busy/successful CEO’s and an overwhelming amount of them: 1) get up early and 2) include exercise in their daily routines.
Exercise is human. It’s what we used to do to survive everyday. Of course we called it hunting, farming, chopping firewood, building our barns, etc. back then.
I began triathlon training in October (trust me…well outside my comfort zone) and can now say that I am feeling all of your top 10. And on #1…I didn’t consider that. But why do I now watch Ultimate Fighting and Extreme Elite Cagefighting daily??? I’m actually looking for a boxing club in town to train in the sweet science. Oh my.
Haha, yes. That testosterone produces some interesting side effects.
Terrific article! Now I’m ready to hit the gym
great article.
Great post, John! I do yoga every morning and go running six days a week. That, together with regular weight training, really has left me feeling great. It’s exactly like you say as far as stress relief, sleep, clarity, and self-confidence. There’s nothing like feeling that sense of control and power over your own life. It really does make you feel on top of the world!
In my point of view, to make any goal really sustainable, it’s crucial to determine what’s the root desire driving the change. Like what you said, vanity offers temporary motivation. But why is it that someone wants to look good? To find a partner? And why does that person wants to find a partner? For the pleasure love and companionship? Or the avoid the pain of being lonely during old age?
It’s great that you’ve pointed out some other great reasons for exercising. But likewise for vanity, unless one seeks to determine the real root desire that resonates with the individual, the potential of them lapsing is still there.
Just my 2 cents worth. Good article, anyway!
Cheers,
Ellesse
“Sweat… tends to build up over time.” Might want to re-check your facts on this one, or at least link to whatever source you got this from. I’m pretty sure that’s not true. Otherwise, great article. It’s nice to see exercise being encouraged for its own sake.
I found a few articles on sweat and toxin build up and how saunas cleanse, but the sites weren’t really link worthy. I totally concede that this point is anecdotal. Still, I do notice I sweat much more if I don’t work out for a while.
he’s right… “sweat” doesn’t build up, but these toxins do. And there are only a few ways to release them and sweating is one.
where did you get that bike img? It looks amazing — could you email me / post the direct link?
Life can hit you hard: car accident, slipping on ice, falling down stairs, etc. The more fit you are the better your chances of shaking off the damage. If you do take damage you will improve faster if you are fit. Think about lifting yourself into and out of a wheelchair after your legs are busted up. You’ll want to have some muscle and you’ll want your weight low. Think about the people who might have to help you. Can they lift you at your current weight?
I stopped working out again after a while. It’s hard to motivate for it when you’re much more inclined to do something else.
I’ll see if I can get back in the saddle, sort of speak, because I definately know what you mean. Too easy to be lazy though…
Thank you for reminding me.
What a bunch of total crap.
1. Muscles do not produce testosterone.
2. Sweat does NOT “build up over time.”
3. Sweat does NOT remove toxins.
Working out does increase testosterone. Research before you go opening your mouth and shooting down other peoples ideas. Men actually become more sexually active when they start to workout. It’s obvious you’ve never experienced the feeling of an amazing work out. Why post… when you’ve never tried/done it?
whoever left the 15th post is truly in need of a head inspection due to retardation
Side effects? Nonsense. People are on hormone therapy for the rest of their lives (multiples to boot) without having it affect life expectancy one bit, but rather prolonging it.
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Good post. It’s important to get one’s priorities straight. This article helps where working out is concerned.
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Great article. All of these points are 100% true, and I’m glad to see an article that really focuses on these benefits aside from just those concerning body image. Thanks!
Awesome article and so true!
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Thanks, for those of you who enjoyed. For everyone else, sorry, I just do the best I can.
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“Testosterone is the essence of manhood”: don’t talk bollocks. Testosterone is a f**king chemical, and if testosterone madeth man, every rapist would be a hero.
Fortitude, resilience, moral courage, individuality and the willingness to stand alone when you’re outnumbered are what contribute to “the essence of manhood” (or personhood), not goose-juice.
loose your testosterone and see if you have any moral courage left.
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Great article and wonderful point.
ignore negative posts… some people just don’t understand the feeling of being healthy.
All of what you said is true… People who have worked out know it and people who haven’t refuse to believe it.
Thanks Daniel. Don’t worry I am used to the criticism.
I work out every morning specifically to have clarity, good call
[…] Ouch! This one may hurt a little, but if you aren’t taking care of yourself, then it is probably safe to say, that you don’t have the discipline you need to get ahead. Take an honest look at yourself. Are you fit and healthy or do you get winded from simply walking up a flight of stairs? We all know the health risks of obesity and lack of exercise. If you aren’t taking the proper action to protect your health, then this is probably evidence that you need to work on your self-discipline. If you need more motivation, then check out 10 Reasons to Work Out That Have Nothing to Do With a Sexy Bod. […]
Sleep is definitely important and good exercise certainly improves your quality of sleep. Good post. Thanks a bunch!
The most important benefit is that exercise is really pivotal to your sexual health, at any age!
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