We all know exercise is good for our health. But doing it is another story.
Sticking to an exercise routine can be difficult. So how can you get motivated to do it consistently and not skip a session when you’re feeling lazy?
10 tips for getting motivated to exercise
If you have to drag your feet to the gym every time, here are 10 tips that can help you stay motivated.
1. Set simple goals
If your goals are too big, achieving them may seem overwhelming and you may eventually get so frustrated that you just give up. Set reasonable goals that you know you can accomplish.
For example, instead of trying to walk 30 minutes every day, set a target of 10 minutes 2-3 times a week. Then, gradually increase it to 20 minutes, then 30 minutes, then more days, etc. until you are at 30 minutes daily.
2. Keep an exercise journal
What are your reasons for exercising? Is it for weight loss? For diabetes? For more energy? Whatever your long-term goal is, put it down on paper.
You can also write down details about your exercises in your journal. For example, list what exercises you do, how long you do them, and how you feel afterward. Tracking your progress in writing can help you keep going.
3. Do something active each day
Even if you skip your regular workout at the gym, you can make up for it by doing other kinds of physical activities throughout the day.
This may be as simple as taking your dog for a walk, taking the stairs instead of an elevator, doing a few squats in front of your desk. etc. Make physical movement in any shape or form a daily habit.
4. Change up a boring routine
Exercising does not necessarily mean sweating it out on a treadmill. Sometimes, you may not like a particular workout or exercise because it has become monotonous.
When you get bored with a routine, find a way to mix things up and make it fun again. Try dancing, doing a class, or starting a new sport. Or you can try simple exercises at home. Doing a variety of activities in between your routine workouts can motivate you to stick to your fitness program.
5. Get your friends to join you
Try asking your family, friends, co-workers, or neighbors to join you in physical activities such as biking, jogging, or walking. Ask them to encourage you in your fitness journey. Having someone beside you is a great way to stay committed to any activity.
6. Listen to music that gets you pumped
Music can be a great motivator. Put on songs you love while lifting weights or running on the treadmill.
7. Stop comparing yourself to others
While you aim to get in shape, avoid the trap of comparing yourself to people who are fitter or more flexible than you are. This is a surefire way to get discouraged. Instead, focus on yourself and let your goals be tailored to your needs and not to others’ perceptions of you.
8. Break it up
If doing a long workout seems overwhelming or is just too difficult, break it up into mini-sessions throughout the day.
9. Rest when you need to
Don’t overdo it. Being too hard on yourself can not only make you sore, but can also stress you out. Be flexible and let yourself take needed breaks when you need them.
Of course, while you don’t want to overdo it, you also don’t want to go too easy on yourself either. Try not to rest for more than 2 days in a row, and do what you can to stay on track.
10. Reward yourself
Treat yourself with small rewards, whether that’s a massage, a new pair of shoes, or something else you enjoy.
Health Solutions From Our Sponsors
Top How Do I Get Motivated to Exercise? Related Articles
Fitness Trends PicturesLearn the latest exercise crazes such as TRX, pole dancing, Zumba, Kangoo jumps, boot camps, exergames and more that are designed to rev up and revitalize your workout.
30-Minute WorkoutThis quick, high-intensity 30-minute workout routine can make you look better and feel better. Discover the right way to do cardio and resistance training exercises like squats, lunges and push-ups that target each major muscle group such as the thighs, chest, and shoulders.
8 Effective Exercises to Burn Stomach FatOne can lose stomach fat by adhering to a strict diet plan, exercise regime, and lifestyle modifications. It’s normal to want to get rid of stomach fat fast, but it is not possible to reduce fat. Hence, losing stomach fat requires a mix of various exercises such as resistance training or high-intensity aerobic exercise, along with a healthy diet, which help lose body weight, including stomach fat.
FitnessRegular physical activity can reduce the risk of disease. Regular exercise can also reduce the symptoms of stress and anxiety. There are fitness programs that fit any age or lifestyle.
Exercise QuizTake our Exercise and Fitness Quiz and learn to maximize your fitness level with simple exercises that do not require major changes to your lifestyle.
No-Gym Home WorkoutLearn about this no-gym, at home quick workout. It can get you into great shape at home and shows the best moves for flat abs and total body fitness without costly fitness and exercise equipment.
Fitness and Exercise: How to Start a Walking ProgramWalking has lots of health benefits, but for most folks, it's hard to figure out how to make it part of their routine. Learn how to design a walking program and find out the best ways to stick with it.
What Are the Four Most Important Types of Exercises?Exercise is the key to a healthy life. When it comes to exercise, it does not mean only the strenuous ones and exercising at the gym. Exercise also includes stretching and balancing acts.
Is It Possible to Get Fit Without Gym Equipment?You don't have to sign up for a costly gym membership or buy a lot of exercise equipment to get fit. You can train at home and still reap all the benefits.
What Is the Best Exercise for Back Pain?We are often a bit negligent toward our back while doing chores or physical exercise. While the causes for back pain may vary, regular exercise and maintaining a healthy weight are crucial for keeping the back healthy.
What Is the Most Effective Core Exercise?The core is a collection of muscles that stabilize, rotate and move the spine. A healthy core translates into a stronger lower back and better balance. The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.
What Lower Back Exercises Can I Do at Home?Lower back exercises are some of the easiest to do at home. Here are some exercises to strengthen your lower back.