6 Tips to Stay Motivated to Workout and Start to Love Exercising
According to NBC News, it’s currently recommended that Americans get in at least 150 minutes of physical activity each week which is approximately 20 minutes per day. 1
Ever look at your sneakers and come up with a quick excuse to not go for that run you planned the night before, or once you exercise, after a week or two of telling everyone how well you’ve been doing, quit?
I’ve been there many times.
It’s no secret that exercise has many benefits. Between becoming a healthier version of yourself, feeling more energized, fitting into a new pair of jeans, and feeling more confident, the list goes on and on.
Exercise is such an incredible routine to add to your daily life.
So why is it that most of us don’t want to do it? Why do 150 minutes seem like an insane amount of time (but in reality, is it?)
There’s going to be times when you want to give up, but there are ways to give in to exercise, and enjoy and look forward to doing it.
Trust me, I was that person who always gave up after trying a new exercise. I thought it would be great, was so pumped about doing it, but then somewhere down the line, gave it up.
That was old me.
New me, enjoys being active. I look forward to it and have reaped so many benefits from doing it. Read on to see how you can do it too.
And if you like this article, read my others here.
Here are my six tips for staying motivated to exercise:
1. Assess Your Fitness Goals and Create Your Ideal Routine
I think the first thing anyone should do when deciding on a routine, and in this case, a fitness goal, is to write them down.
Are you hoping to lower your BMI, fit into a special dress for a wedding, be able to walk without losing your breath, or maybe even run a 5K? Whatever it may be, start by writing what your overall wants and needs are.
Mine, for example, was just feeling better about myself.
After gaining thirty pounds over a course of a few years, I didn’t feel like myself. My body was changing, and I just didn’t feel happy. I couldn’t even kneel without my knees feeling sore.
That was the deal breaker for me.
I knew it was time to make a change, so I found a free yoga challenge to try. I chose yoga because I had done it once before and liked it. It was for 30 days, and I knew it would be hard, but it was doable, so I set forth, logged in daily, and accomplished the challenge.
Taking those steps one day at a time helped, and it was just focusing on the one day, and not the overall 30 days. I think that was what really helped me keep going.
Next, is making a list of exercises/activities you like.
Mine is yoga. What’s yours?
Do you enjoy walking? Going out with your friends to play soccer? Something that involves stretching and using weights?
Whatever it may be, list out what you enjoy or have always wanted to try.
Because when you do something that you have fun doing, you’ll want to continue to do it.
Whatever it may be, just make sure you have a good time doing it.
Per the NY Times, when exercise isn’t appealing, making it feel like something else can help. Crystal Steltenpohl, a psychologist at the University of Southern Indiana, Evansville, who studies exercise motivation, recalls a conversation she had with a participant in one of her studies who said, “I go play basketball, but that’s just hanging out with friends.” In other words, although the activity qualified as exercise, that was just a fringe benefit, rather than the motivating factor.2
Also, if you’re feeling depleted, according to the University of Buffalo, watching a re-run of your favorite show can actually help boost your willpower to get moving. After watching your show, start your workout, or if you have a treadmill at home, use it while you’re watching a show.3
2. Schedule Your Fitness Workouts to Make Exercising a Habit
In order to make exercising a part of your everyday life, schedule when you’re going to do your workouts.
If you have a routine, you’ll start training your mind to continue daily, and it will then become a habit.
If you like to get your workout done first thing, start a routine where you work out right after you get out of bed. Put on your workout clothes, do your workout, then shower and get ready for the day.
Or if you prefer later on, unwind after your workday or after putting the kids to bed, and finish up your day with a solid workout to clear your mind and help you destress from a long day.
No time? Schedule one during your work break. Eat your lunch at your desk, and opt to work out during your spare time. Or schedule it out.
Even just 15 minutes of walking is better than doing nothing that day. Consider using your breaks for exercise time. You’ll feel amazing afterward, and you’ll be surprisingly refocused.
Overwhelmed by your back-to-back meetings? Block your workout on your calendar so that it's a part of your daily to-do list. That way, your mind sees it as a task that needs to get done, and you’ll feel accomplished once you’ve completed it. No one can mess with your appointment time, and you’ll have the block of time set aside.
There are many options, but just stick with one if you can, and make it a habit that you prioritize into your schedule.
3. Keep Your Workouts Interesting by Mixing It up and Overcoming Gym Dread
Once you have your routine scheduled, figure out what you want to do for each workout so that you aren’t feeling burnt out or bored.
One way of doing this is just mixing it up. Schedule a different workout each day.
For example, do Barre for one day, pilates, yoga, and strength training for the others. They target different areas of your body and are so beneficial to do. And you can see which ones you like the most.
Not feeling a workout? Ask yourself what you love the most. If it’s yoga, pick an easier yin flow or do a quick 15-minute class. Press play, and just do it.
Loving yoga is something that helped me keep going. If I didn’t want to work out, which happened more than I can count, putting on a quick workout was better than not doing anything. I always felt better afterward, too.
Just get going and mix it up.
And whether you want to try workouts at home or in the gym, there are so many options to choose from.
I love to work out at home because it’s free for me. I can press play whenever I want to, and I can switch from one type of exercise to another.
But, there are many benefits from working out in a gym, like forming long-lasting relationships and having a coach perfect your form in person.
Do both if you want to. That way, you get out of the house and you won’t have an excuse if it’s snowing outside to not get moving indoors.
4. Have a Fit Accountability Partner That Will Keep You Motivated
Another benefit is having an accountability partner, especially if you are just getting started out, and are new to the whole exercise thing.
It helps so much to have someone else who is training and is continuously working out, someone who you’d consider fit to be your partner. This way, you’ll know they are helping you stay on track and can give you pointers on how they stay motivated to get the work in.
According to Science Daily, training with a workout buddy who you perceive to be fitter can motivate you to train longer and more intensely by as much as 200%.4
Having a fit friend or group to work out with is a great way to stay motivated.
If you have plans to work out with a buddy in the morning, you’re more likely to get out of bed and do it, rather than continue to hit the snooze button, or even worse, flake out on your workout.
There are many times when I want to stay in bed, but know I have to get up because someone is counting on me.
If you have something or someone waiting for you, you’re more likely to go through with it so you don’t let them down.
For instance, in the morning, my dog Clenna needs to get out to use the bathroom, and she wants her breakfast too. I can’t not take care of her, so she is my partner to get me out of bed.
The same goes for a workout partner. If you know someone else is waiting for you at the gym, or has you on their class schedule, you are more likely to jump out of bed or show up because you know someone is counting on you.
And how fun is it, to see how far both have you have come from day one, celebrate your wins together and your losses, and maybe even enjoy a delicious coffee (or cocktail) after achieving a fitness goal?
5. Track Your Progress (And No, This Isn’t About Tracking Your Weight Loss)
Tracking your progress is key when you’re setting an exercise routine. Not only to keep track of what types of workouts you’re performing every week, but also to see your progress and results.
Workout applications, such as MyFitness Pal or step-tracking apps, are ideal.
I love using a fitness watch. My Fitbit tells me so much about how I’m doing and how far I’ve come in the last couple of years.
I love it because it tracks my heart rate, overall fitness levels, my fat and cardio-burning zones, and when I reach accomplishments.
It’s so motivational for me because it helps me keep track of how I’m doing.
Another way to monitor progress is by keeping a personal journal and writing the different exercises you do daily. If you’re strength training, you can track how many reps, sets, amounts of weight you’re lifting, etc.
Some of these apps celebrate you when you hit milestones, and reward you for your accomplishments. They’re key in helping stay motivated and on track.
It’s so rewarding to celebrate your milestones and see how you’ve improved.
Here are a couple of free activity worksheets to help you plan and track your physical activity from the NIOA:
6. Celebrate Your Fitness Wins
Once you’ve started working out, are doing the routine, and sticking with it, celebrate yourself!
Just getting started is an accomplishment on its own.
Trust me when I tell you, when you see progress, which for me, was being able to sit on my knees without them hurting, you’ll feel incredible. Just seeing how you are doing the damn thing and getting it done will make you feel a sense of accomplishment.
Reward yourself too!
Aiming to get 3 straight weeks of workouts in? If you do it, get your nails done. Get an ice cream, pedicure, massage, go treat yourself to a new working-out outfit, go golfing… do something you enjoy doing to reward yourself.
It’ll feel so rewarding to treat yourself and acknowledge your accomplishments. This is a HUGE deal whether you want to believe it or not.
Taking the leap and working on yourself is something that you should be so proud of.
If you follow these steps, you will quickly be able to make exercise a part of your daily routine, and something you look forward to doing.
Staying Motivated to Continue Exercising Is Achievable, but Consistency Is Key
Whatever you do, don’t beat yourself up for a day where you skip a workout or have to pause and take a break. There will be days when you want to give up or days when you aren’t feeling up to it.
Consistency is key and the #1 thing I want to leave you with.
If you skip a day or three, make sure you get back into it the next. Even doing a 10-minute arm workout is better than nothing, and trust me, you’ll feel the benefits of it.
Over time, you’ll want to work out. Your body and soul will crave it, and you’ll feel like it is something you want to do for the rest of your life.
Again, I started out so out of shape, found something I loved, stuck with it, took breaks and didn’t beat myself up about it, worked out with partners, celebrated myself, treated myself, and am now three years into a workout regiment.
You can do this. I have faith in you!
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References:
https://www.nytimes.com/2022/01/19/well/move/habits-motivation-exercise.html
https://www.womenshealthmag.com/fitness/a19040559/workout-motivation/ ; https://www.google.com/url?q=http://www.buffalo.edu/news/releases/2012/09/13646.html&sa=D&source=docs&ust=1682026027933609&usg=AOvVaw0KEOSszix31X4HJCRWtIUN
https://www.sciencedaily.com/releases/2012/11/121126130938.htm
https://www.nia.nih.gov/health/staying-motivated-exercise-tips-older-adults
