Have you ever struggled with motivation when it comes to exercising? Have you ever said to yourself ‘I’m just not motivated enough’ or wished there was a way to kick yourself into gear?
Exercise has been proven time and time again to have physical and mental health benefits. From reducing the risk of obesity, heart disease, and diabetes, to increasing self-esteem and reducing stress levels, regular exercise is essential for our well-being. So why is it that so many of us struggle to make exercise part of our routine?
Getting motivated is often the hardest part of working out. But it doesn’t have to be something that’s just a dream. By following a few simple tips, you can stay consistent with exercising and enjoy all the benefits associated with being physically active. Here are some strategies on how to get motivated.
Key Motivated To Exercise Takeaways:
- Exercise is essential for both physical and mental health.
- It can be difficult to stay motivated to exercise, but setting goals, mixing up your routine, and focusing on the positive aspects of exercising can help.
- Making exercise fun can also help keep you motivated – try joining a sports league or taking a dance class, going for a walk in nature, or trying online exercise videos.
Effective Tips to Get Motivated to Exercise Every Day
Fitness is a lifestyle, not a short-term goal. Many people start fitness programs but don’t stay motivated. Staying motivated can be difficult, especially when you’re just starting out. However, there are practical tips that can help you stay on track and reach your goals.
Setting goals is an important part of staying motivated. Make sure your goals are realistic and achievable so that you don’t become discouraged if you don’t reach them right away. Tracking your progress is also important as it will help you to see how far you have come and motivate you to keep going. Rewarding yourself for reaching milestones or completing workouts can also be helpful in keeping up motivation levels. Finding an accountability partner who will encourage and support you can also be beneficial in staying motivated.
Mixing up your routine by trying different activities or classes can help to keep things interesting and prevent boredom from setting in. Finally, focus on the positive aspects of exercise such as improved health and increased energy levels rather than the negatives such as having to get up early or feeling sore after a workout.
1. Set goals
Setting goals is an important part of any fitness routine. Goals help to keep you motivated and on track with your progress. When setting goals, it is important to start small and achievable. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. Incorporate strength training exercises into your fitness routine at least two times a week as well. This will help to ensure that you are getting the most out of your workouts and that you are making progress toward achieving your goals.
The U.S. Department of Health and Human Services recommends at least 150-300 minutes of moderate aerobic activity per week, as well as strength training two days per week. Any amount of physical activity has health benefits, so even small goals are better than nothing. Setting realistic and achievable goals is key to making a lifestyle change, so make sure that you set yourself up for success by setting manageable goals that you can stick to over time. With dedication and perseverance, you can reach your goals and stay motivated.
2. Make it fun
Exercising doesn’t have to be a chore. Making it fun is key to staying motivated and sticking with it. There are many ways to make exercise enjoyable and fit it into your lifestyle. Joining a sports league or taking a dance class can be great ways to get active while having fun. If you prefer to work out at home, there are plenty of online exercise videos that can help you stay motivated and enjoy yourself while exercising.
Exercise can also be an enjoyable part of daily life. Take a stroll in the park, jump in leaves, or dance around your living room to your favorite music for some unstructured movement. Find activities that excite you and make time for them in your schedule. Exercise should be something that you look forward to doing, not something that feels like a burden. With the right attitude and activities, exercise can become an enjoyable part of your day-to-day life!
3. Make physical activity part of your daily routine
Physical activity is an important part of a healthy lifestyle and making it part of your daily routine can help you stay fit and active. Scheduling physical activity as you would any other important activity is key to making sure that it becomes a regular part of your day. Incorporating physical activity into your daily routine can be as simple as taking the stairs instead of the elevator or walking during a break at work. Aim to take regular breaks throughout the day to move if you sit for long periods of time.
Incorporating physical activity into an everyday routine doesn’t have to be complicated or overwhelming. Start small by taking steps towards living a healthier lifestyle, such as going for a walk after dinner or stretching in the morning before starting your day. If you want to increase your heart rate and build muscle, incorporate focused exercise sessions into your routines such as running, swimming, or weightlifting. Making physical activity part of your daily routine will help you stay fit and healthy while also providing mental and emotional benefits.
4. Put it on paper
Writing down goals is an important step in staying motivated to exercise regularly. It helps to create a plan and set achievable objectives that can be worked towards. Having a written record of your goals can help keep you focused on the end result and remind you why you are working hard. Keeping an exercise diary is also beneficial for tracking progress and staying motivated. Writing down each workout session, noting any improvements or setbacks, will help to measure progress over time and stay on track with your goals.
Recording efforts and tracking progress can help to stay motivated as it allows you to see how far you have come and what still needs to be done in order to reach your desired outcome. Seeing the results of your hard work can be very rewarding and encourage further effort. Writing down goals and keeping an exercise diary are both great ways to stay motivated when it comes to exercising regularly.
5. Join forces with friends, neighbors, or others
Joining forces with friends, neighbors or others is a great way to stay motivated and reach your fitness goals. Working out with friends can make exercise more enjoyable and help you stay on track. Invite friends or co-workers to join you when you exercise or go on walks. Playing sports with your family and organizing a group of neighbors to take fitness classes at a local health club are also great ways to stay active together. You can even work out together virtually on video if you’re not able to meet in person.
Losing weight is difficult and requires dedication, so it’s important to surround yourself with people who have similar goals and healthy habits. Seek out people who share similar goals as yours so that you can stay motivated and on track. Having someone else there for support will make it easier for you to stick with your plan and reach your desired results. Joining forces with others is an effective way to achieve success in reaching your fitness goals.
6. Reward yourself
Rewarding yourself for exercising is a great way to stay motivated and committed to regular exercise. It can help create a neurological “habit loop” with cues, routines, and rewards that will make the behavior seem worthwhile to the brain, increasing the odds that it will become a habit. Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business, suggests using external rewards such as new shoes or music when reaching longer-range goals. Making tangible rewards for working out can also help motivate people to stay on track.
Endorphins are released in the brain during a great workout, providing a feeling of euphoria. Taking a few minutes to savor this good feeling can be rewarding in itself. Training the brain to recognize the workout as its own reward can help increase motivation and reinforce positive behavior. Rewarding yourself with something special after a workout can provide extra motivation and help you stay committed to your fitness goals.
7. Be flexible
Being flexible with physical activity is key to staying motivated and achieving your goals. It’s important to set realistic goals and make the physical activity fun, but it’s also important to allow some leeway in order to stick to routines. Taking a break if you need it is perfectly acceptable, but it’s important to get back into physical activity as soon as possible. Following the Physical Activity Guidelines for Americans can provide guidance on how much physical activity is recommended for different age groups.
Having a backup plan and being flexible with activities such as jogging or walking can help keep you motivated and prevent boredom from setting in. For example, if you usually go for a jog around the neighborhood, try switching up your route or adding some hills or stairs for an extra challenge. If you usually walk around the block, try going further or changing up the pace by alternating between fast and slow walking intervals. Being flexible with your routine will help keep things interesting and ensure that you stay active and motivated.
How often should one exercise in order to maintain motivation?
The key to staying motivated and achieving your fitness goals is to make the physical activity fun and rewarding. Here are some strategies to help increase motivation levels:
1. Set realistic goals – Setting achievable goals can help keep you motivated and on track. Start small, then gradually work your way up as you become more comfortable with the activity.
2. Track progress – Tracking your progress can be a great motivator. Keeping a journal or using an app to track your progress can help you stay on track and motivated.
3. Reward yourself – Rewarding yourself for exercising is a great way to stay motivated and committed to regular exercise. Make tangible rewards for working out, such as new shoes or music, when reaching longer-range goals.
4. Enjoy the endorphins – Endorphins are released in the brain during a great workout, providing a feeling of euphoria. Taking a few minutes to savor this good feeling can be rewarding in itself.
5. Be flexible – Being flexible with physical activity is key to staying motivated and achieving your goals. Having a backup plan and being flexible with activities such as jogging or walking can help keep you motivated and prevent boredom from setting in.
What are some strategies to help increase motivation levels to exercise?
Exercising regularly can be a challenge, but there are several strategies to help increase motivation levels. From setting realistic goals and tracking progress to rewarding yourself and enjoying the endorphins, these tips can help you stay motivated and committed to your fitness goals.
1. Give Yourself a Real Reward
Creating tangible rewards for working out can be a great way to stay motivated and make exercise a habit. Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business, suggests creating a neurological “habit loop” with a cue, routine, and reward. Extrinsic rewards are powerful because they help the brain make the link that the behavior is worthwhile and increases the odds of it becoming a habit. Working out releases endorphins which can provide a feeling of satisfaction and accomplishment. Training the brain to recognize that the workout itself is the reward can help increase motivation.
Rewarding yourself with something special after a successful workout can be an effective way to stay motivated. Take a few minutes to savor the good feelings that exercise gives you after each session. Use external rewards to help make a long-term commitment to regular exercise. When reaching longer-range goals, treat yourself with something special like new shoes or music. This will give you something to look forward to and help keep you motivated.
2. Sign a Commitment Contract
Making and keeping promises to ourselves is an important part of self-improvement. However, it can be difficult to stay motivated and follow through with our pledges. Signing a commitment contract can help increase the likelihood of following through, as it adds an element of cost or embarrassment if the pledge is not kept. Research has shown that signing longer contracts leads to more successful outcomes than shorter ones.
When making healthy decisions, it’s important to remember that it’s an ongoing commitment. Taking time each morning to reflect on goals and progress can help keep us on track. Tracking progress in a journal can also be beneficial for staying motivated and accountable. It’s also important to remember that setbacks are normal and should not be seen as failures; instead, use them as learning experiences for future success.
3. Rethink Positive Thinking
Positive thinking can be an effective way to motivate yourself and reach your goals. Mental contrasting is a technique that involves identifying the obstacles that are preventing you from achieving your goal and coming up with a plan to overcome them. A study of female students found that those who identified triggers for unhealthy snacking and created a plan to reach for healthier options were most successful in sticking to their goals.
Imagining the obstacle can help you figure out how to overcome it. Examples of overcoming obstacles include switching to morning or lunchtime workouts or going straight to the gym instead of stopping at home first. Change your attitude towards exercise and view it as an essential part of self-care. Exercise should make you feel happy, healthy, and strong, not be a burden. Find a fitness routine that you enjoy to help motivate future workouts. Positive thinking combined with realistic problem-solving methods can help you overcome obstacles and reach your goals.
4. Find Your Fitness Tribe
Finding a supportive fitness community is essential for staying motivated and achieving your goals. Having a workout partner or an accountability partner can help you stay on track and reach your goals. Joining a fitness group can be beneficial in building confidence and strength, with no cost involved. Research has found that financial rewards do not motivate people to exercise, so having a supportive network of people who share the same goals as you can be invaluable.
You don’t have to look far to find your fitness tribe. Ask around at physical therapy if there are any people interested in being accountability partners with you. Having someone to share your successes with can be incredibly motivating and rewarding. You may even find that having a workout partner helps push you further than you thought possible. So don’t hesitate to reach out and find like-minded individuals who will support you on your journey toward better health and wellness.
Author’s Final Thoughts
Exercising regularly can be difficult, but it is essential for maintaining a healthy lifestyle. Making and keeping promises to ourselves, tracking our progress, rethinking positive thinking, and finding a supportive fitness community are all key components of staying motivated and achieving our goals. By following these steps, we can increase the likelihood of reaching our fitness goals and leading healthier lives. With commitment and dedication, we can make exercising a habit and reap the rewards of a healthier lifestyle.
