Reaching the benefits of exercise can be challenging when you can’t find the motivation to get moving. Lack of motivation can strike anyone, even athletes, but it can be EVEN MORE challenging for those just starting an exercise routine.
We are all very good at making excuses not to exercise, but we all know how beneficial it is for your mental health as well as physical health.
Here are some ideas to get you more motivated:
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Set Clear, Realistic Goals
A lot of people set goals but a lot of the time they are too vague or a bit wishy washy & will take time for you to reach (such as losing 2 stone).
Therefore, aim for smaller, realistic goals. Frequently achieving smaller goals helps fuel motivation to keep going, and all of those small goals add up to big benefits.
Aim for “SMART” goals:
- Specific: Instead of “Learn more about exercise,” make your goal “Search online for apps with specific exercise routines.”
- Measurable: Instead of making your goal “Swim a lot,” try making it “Swim three laps.”
- Actionable: Instead of “Get back into running,” try “Sign up and train for this local charity run next month.” Or do the Couch 2 5K.
- Realistic: Instead of “Lose ½ a stone by next month,” try “Engage in four activity sessions per week.”
- Time: Instead of “Jog more,” try “Be able to jog for 30 minutes without stopping by the end of September.”
Once you have made your goals:
- Write them down and put them somewhere you will see them often.
- Re-evaluate your goals regularly. If you achieve one goal easily, make the next goal more challenging, and the reverse is true.
- Do not get hung up on the numbers (if weight loss is your goal, remember that increased physical activity is beneficial even if the pounds aren’t falling off)
- Celebrate when you reach your goal, no matter how small it is.
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Create a Workout Schedule
Making exercise a regular routine and part of your schedule is a good way to make it a habit that sticks. Just as you shower, eat, brush your teeth, activity can become something you do without having to think much about it.
Tips for making exercise part of your schedule include:
- Consider morning exercise: You are less affected by decision fatigue in the morning. Healthy habits also become automatic at a higher rate when performed in the morning, making you more likely to stick to them.
- Establish a pre-exercise routine: Set a sequence of events, such as changing into workout clothes, setting up music, doing a warm-up, etc. It’s less important what the steps are than that you use them consistently and often.
- Put it in your diary: Bookmark your time so that you schedule other activities around exercising rather than trying to fit exercise into an already busy day.5
- Sign up for a class: There are many places to find fitness classes, some of which are free. Try looking at local gyms, community centres, dance or yoga studios, and swimming pools or come and try my classes! Thursday evening fitness
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Focus on Enjoyable Activities
Consider your preferences, such as:
- Do you like to exercise at home or in public?
- Do you prefer exercising indoors or outdoors?
- Do you like playing a sport?
- Do you prefer exercising alone or with others?
- Do you enjoy an activity with structure or prefer to move your body spontaneously?
Don’t force yourself to do something you genuinely dislike, especially when endless options exist. Anything that gets your heart rate up and gets you moving will do.
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Start Small
Avoid all-or-nothing thinking—any exercise, even a little, is better than none. Tips include:
- Start small and gradually increase intensity over time (ex., start with a two-minute goal).
- Focus on making physical activity a habit rather than pushing yourself too hard initially.
- Challenge yourself as you progress, but be patient with the process.
- Accept that some days will be harder than others—do what you can.
- Do not skip exercise entirely just because you can’t do an intense workout.
- 10 minutes is really beneficial, you don’t have to do 1 hour of exercise
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Track Your Progress
So I have always tracked my training. It started when I was rowing and then when I have done marathon training. I personally like to see what I have done, how much and what. There are a lot of ways to keep track of your progress, including:
- Pedometers (step counters)
- Smartwatches- Garmin, iPhone, Fitbit
- A notebook (physical or digital) in which to record the exercise, sets & reps & maybe if you find it easy/hard (Ive still got my Rowing notes!!)
- Fitness apps
Whichever tool you choose, tracking and monitoring your progress and making changes if necessary are essential.
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Use Positive Self-Talk
Be kind to yourself. Don’t focus on the setbacks, as there will always be setbacks. Instead, focus on what you have achieved. You didn’t fail to exercise every day last week; you accomplished three days of exercise last week. How you talk to yourself is important – choose the positive speak!
Remind yourself:
- That it takes a while (even a month) to build a habit, so keep at it
- How good you feel after exercising
- How great the payoff will be when you meet your goals
Leave sticky notes with supportive messages on obvious places like your bathroom mirror. Say them out loud to yourself.
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Lean on Others for Social Support
Outside support can help. Explore:
- Partnering up: Exercising with a friend or family member can make the activity more enjoyable and help keep you more accountable. It’s harder to skip exercising when it also affects someone else’s plans.
- Getting the kids involved: Finding time to exercise might be tricky if you have children, especially over holiday times. Being active together not only helps with time management but is also beneficial for everyone involved. Some ideas include taking a walk, playing tag in the garden/park, making an obstacle course, or playing a sport together.
- Signing up for a workout class: You can join an exercise class, a dance class, a yoga session, a walking club, or any other active group activity that you may enjoy and stick at.
- Talking it out: Social support doesn’t have to mean exercising together. You can find support by joining an in-person or online support group. You can also try posting about your goals and achievements on social media with supportive friends or on Strava.
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Make Your Workout Convenient
If you can make physical activity a natural part of your day, you’re more likely to work it in.
Ways to help make exercising more convenient include:
- Exercise in chunks: You do not have to do it all at once. Spacing exercise into 10-minute intervals three times a day may be easier for you to accomplish than a 30-minute workout.
- Set a reminder: Set reminders to get up,walk around, go up & down the stairs for a few minutes every hour.
- Incorporate exercise into your activities: You can do this by taking the stairs instead of the lift (think everyone knows this one!) unloading the shopping from the car one bag at a time, parking at the far end of the car park or physically going to see a colleague rather than call or email.
- Use your lunch break: On your lunch break, try taking a brisk walk or finding a short class.
- Choose activities that are easy to get to: Find activities close to home or even in your home so you do not add commuting time and energy to your schedule.
- Use screen time wisely: Screen time tends to increase sedentary behaviours but it can also be an opportunity for exercise. Do exercises such as squats, marching, or jumps while you walk around your house during ad breaks or while you scroll on your phone, or follow along to exercise videos.
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Give Yourself Rewards
Feeling good after exercising and feeling accomplished when reaching a goal are rewarding. Rewarding yourself after reaching an exercise goal may also increase motivation.
Assign a reward to each goal that you will receive when you achieve it. It doesn’t have to be something big, just something that you can look forward to and that will bring you joy. Examples of rewards are:
- Get a new pair of exercise shorts
- Download a new workout playlist
- Visit a new place (to hike)
- Book a massage
- Get a new smartwatch
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Find Inspiration
What inspires you to exercise is very personal. It could be reminding yourself of your goals, thinking about how good you will feel after you exercise, visualizing your success, or something else entirely.
Ways to spark inspiration for exercising include:
- Put your gym bag or other things you use while exercising in a highly visible place.
- Prepare ahead of time, such as preparing your gym kit the night before, so all you have to do is grab them and go.
- Give yourself an incentive, such as buying a new workout outfit
Reasons You May Struggle Staying Motivated
There are many reasons for difficulties staying motivated.
A study that interviewed 53 women age 40 to 62 years who were experiencing mild to moderate menopause symptoms identified barriers to initiation of exercise such as:
- Lack of time
- Not having someone to exercise with
- Safety concerns about exercising outdoors
- Weather
- Lack of motivation
Other factors that could influence your motivation to exercise include:
- A change in your life situation, such as moving, switching jobs, or going on holiday & getting out of the routine
- A change in health, such as illness or injury in you or someone you are close to
- Temporary barriers, such as not being in the mood or having a workout buddy cancel plans
- Finances, including for a gym membership, exercise equipment, or clothing
- Relationship, mental health, or addiction issues
Keep in mind that many activities can be done at a relatively low cost, including walking or using exercise videos available online for free.
It’s also important to remember that setbacks are inevitable and that you can get back on track. If you have any concerns or need additional support, be sure to contact your healthcare provider.
Summary
It can be challenging to get and stay motivated to exercise. Hopefully this article (taken from Very Well Health Today) has given you incentives and ideas to get going. Email me if you want to chat about how I can help you get motivated based on your lifestyle.
