Getting motivated to work out can be a challenge, especially when life gets busy. But regular exercise provides immense benefits for both your physical and mental health. So how can you find the motivation to make fitness a consistent habit? Follow these tips from the experts.
1. Focus on How Exercise Makes You Feel
“I’m motivated by how my workouts feel,” says Casey Johnston, a renowned health writer. “If I get through a workout and don’t feel energized, strong, calm, and proud of myself, I know I need to switch it up.”Remember that exercise provides a mood boost and surge of energy. Shift your mindset to focus on these mental perks rather than just physical changes in your body, which can take longer to notice. Appreciate how working out makes you feel refreshed and accomplished.
2. Find Workouts You Actually Enjoy
Katie Heinrich, an exercise scientist at Kansas State University, notes “If you ask, most people will say they want to exercise for their health, and that’s a great goal. But what gets people actually moving is doing something they enjoy. “Seek out types of exercise you find fun like Zumba classes, hiking outdoors, cycling, or playing recreational sports. You’ll be much more likely to stick to workouts you look forward to. Don’t force yourself into activities you dread.
3. Schedule Exercise Like Any Other Appointment
“Making physical activity part of your routine makes it more difficult to miss or forget,” advises NHS Inform. Treat your workouts as seriously as you would a doctor’s appointment or work meeting. Block off time for exercise in your daily or weekly calendar and consider it non-negotiable. Consistency is vital for making fitness a habit.
4. Set Achievable Goals
It can be motivating to work towards a specific goal. NHS Inform recommends setting yourself an achievable goal like being able to run 5 km without stopping or losing 2 kg. Make sure your goal is realistic yet challenging enough to stay motivated. As you reach your initial goal, set another one. Continually setting new fitness targets will help you stay focused.
5. Find an Accountability Partner
Working out with a partner or in a group can boost motivation. As Brad Stulberg, author of The Passion Paradox, says: “The best fitness motivator is a friend. They hold you accountable to show up and they support you when you don’t. “Having a friend join you for workouts and encourage you along the way makes it harder to procrastinate or skip sessions. Social support will help you power through when motivation is low.
6. Join a Class or Running Group
Signing up for a weekly exercise class or running group adds commitment. You will feel more motivated to attend rather than miss out or let down your classmates or teammates.Group activities also add a social, fun element to your workouts. You can make new friends and feed off the energy of the group.
7. Track Your Progress
Seeing tangible progress can be extremely motivating. The National Institute on Aging recommends keeping an exercise log to track your workouts. Monitoring improvements in strength, speed, endurance or other markers of progress reminds you that your commitment is paying off. Apps like Strava allow you to track your fitness over time.
8. Make It Convenient
The National Institute on Aging advises: “You are more likely to get moving if exercise is a convenient part of your day.” Pick activities that easily fit into your existing schedule, like taking a morning walk before work or doing yoga at home in the evenings. Eliminate obstacles to make fitness more accessible. The easier it is to exercise, the more likely you’ll stick with it.
Staying motivated to workout can be a rollercoaster. Some days, you’ll be raring to go, while other days summoning the will to exercise feels impossible. Implement these expert tips to get yourself moving more consistently. The mental and physical boost exercise provides will soon have you hooked.
