Exercising and keeping fit is encouraged for everyone, but when it comes to prostate cancer patients, several studies have shown that exercise is effective for decreasing the risk, speeding up recovery, and lowering the chances for prostate cancer recurrence.

Here are nine ways to motivate yourself to get out there and start exercising, based on prevention.com:

Exercise first thing in the morning

Write a list of things to do the next day, then make exercise the number one thing on the list. Some people find that they are more likely to exercise if it’s the first thing they do in the day, that way they can’t put it off. Working out first thing also makes you feel super good about yourself for the rest of the day.

Here’s how several sports measure up when it comes to major league health benefits.