If you've ever started an exercise program, only to find yourself a few weeks later struggling to keep up the momentum, you're not alone. In fact, starting an exercise program is one of the hardest things you'll ever do. Maintaining that level of motivation and dedication for the long haul is even harder.
But it's not impossible. You just need to find what works for you and stick to it. In this article, we'll give you 10 tips to help you stay motivated and get the most out of your exercise program.
Set Realistic Goals
When it comes to getting motivated for exercise, setting realistic goals is key. You're much more likely to stick to a fitness routine if you make small, manageable changes rather than trying to overhaul your entire lifestyle overnight.
Think about what you realistically can accomplish in the short term, and give yourself time to work up to your long-term goals. For example, if you're not a morning person, don't set yourself the goal of getting up at 5 am every day to work out. Start small by waking up just 30 minutes earlier than usual and work your way up from there.
Breaking your larger goals into smaller ones also makes them feel more achievable, which is another key to staying motivated.
Build Up Gradually
Don't try to do too much too soon. Start with a few basic exercises and work your way up. Building up gradually will help you stay motivated because you'll see progress and feel good about yourself as you get stronger. It's also important to find an exercise routine that you enjoy, so you'll be more likely to stick with it.
Make a Plan and Commit to It
When it comes to getting motivated for exercise, one of the most important things is to have a plan. That means committing to a specific routine and sticking to it. If you have no plan, it's easy to let yourself get sidetracked.
But if you have a plan and you stick to it, you're more likely to see results. And that's what keeps most people going—the desire to see results and achieve their goals. So make a plan, and write down your goals. Then work hard to achieve them!
Find an Exercise Buddy
Finding an exercise buddy can be a great way to stay motivated for exercise. Not only do you have someone to keep you accountable, but you’ll have someone to enjoy the workout experience with. Having a friend or family member that is on the same fitness journey as you can help create a positive and motivating environment.
To maximize the effectiveness of having an exercise buddy, agree on specific goals and establish a consistent frequency for your workouts. This ensures that both of you will stay focused and on track throughout the duration of your fitness journey. Additionally, by having different levels of intensity for each workout, you’ll be able to challenge each other to reach new heights while still maintaining safety standards.
Reward Yourself
It's no secret that positive reinforcement works. In order to keep yourself motivated, make sure to give yourself some rewards for all the hard work you put in.
When you reach mini-goals along the way, reward yourself by taking a long bath, going shopping for something special, or indulging in a delicious treat. Just make sure your rewards are rooted in healthier habits so that you don't negate all the progress you made on your health journey.
Creating these rewards will help keep you motivated and will give you something extra to look forward to so that when life gets tough, you don't lose sight of what it is you are working towards.
Switch Up Your Routine
Boredom with your exercise routine can be a downfall for even the most motivated of us. When you do the same workout all the time, it can be really hard to stay engaged and motivated. Mix it up and try something new.
Maybe it’s time to go on that run you’ve been wanting to take or try a new dance class or yoga pose once in a while. If you usually workout alone, consider joining a group fitness class. As humans, we are naturally sociable, and sometimes just being around other people and having an instructor motivate you, can help you stay on track.
Not only is changing up your routine great for motivation and engagement, it’s also necessary for continual progress in fitness. Our bodies adapt quickly to the same exercises in the same order every day so creating new combinations challenges us physically as well as mentally. Switching up your routine challenges your body as well as keeps you motivated!
Find Ways to Have Fun With Physical Activity
When it comes to getting motivated to exercise, it’s important to find ways to have fun with it. Because the truth is, if you don’t enjoy it, then you’re not going to stick with it.
Here are a few ideas of ways to make physical activity fun:
Try something new: Instead of running on the treadmill every day, try something different—hiking, swimming, tennis, or dance classes are all great options.
Exercise with a friend: Having someone else hold you accountable can help keep you motivated in the long run. Plus, it can be nice to have someone there just to chat with while getting in your workout.
Play music: Listening to music while exercising not only helps you focus on your workout and block out other distractions around you, but it can also make your workout session more enjoyable.
Track Your Progress
This is great for your motivation and for seeing the progress you’re making. Track your workouts and the time spent exercising each day. You can do this with a diary, a mobile app, or a fitness tracker. This way, you can see where you’ve come from and where you’re going, giving you something to look back on so that any setbacks don't get you down.
You can also take photos and measurements of yourself every week or month to keep track of your progress in a more visual way. This can be great for non-scale victories like feeling stronger or seeing changes in how your clothes fit. Seeing those changes helps to keep those motivated and unstoppable vibes going!
Make Exercise an Important Part of Your Day
Making exercise an important part of your day is key to keeping up the motivation. You can’t just do it when you feel like it; you have to be consistent in order to see results. And when you start seeing results, that’s usually when the real motivation kicks in.
You can also add small daily routines as part of your routine, like a morning run or bike ride, or an evening yoga session. When possible, schedule these activities into your day and treat them with the same importance as meeting a deadline at work or picking up the kids from school.
This will make it easier for you to stick with and give that all-important boost to your motivation.
Aside from regular physical activity, try to find other ways to keep moving during the day like taking the stairs instead of the elevator or going for a walk during your lunch break. All these little moments add up and help keep that consistent exercise level throughout the day.
Don’t Give Up if You Slip Up
It's understandable to fall off track sometimes. After all, the journey to a healthier lifestyle is challenging, and it's perfectly normal to have days where you feel like you don't want to move your body. But here's the thing; don't give up!
Instead, ask yourself what kind of self-care would help you get back on track and do it. Maybe it's taking a nice bubble bath, meditating for five minutes each day or simply giving yourself a pat on the back for trying your best.
And when all else fails, shift your focus from the end goal (for example, running a 10K or going to the gym five times a week) and make it about small achievable goals that you can work towards every day.
That way, even if you don’t reach your long-term goal in one day, you can still feel good about yourself for engaging in activities that bring positivity into your life. Remember; every step counts!
Conclusion
When it comes to getting and staying motivated, everyone is different. What works for one person might not work for another. But that doesn’t mean you can’t find something that works for you.
Follow the above tips and see what works best for you. And always remember; be consistent and try to have fun. So good luck with your fitness journey.
Further Reading:
11 Tips for Making Exercise Part of Your Busy Schedule
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