How to stay motivated to exercise: 15 proven tips to keep moving

We believe you already know the benefits of regular exercise and physical activity. Not only for the body, but the mind as well. However, you can lack the motivation to exercise sometimes. Your inner voice tells you a million reasons to exercise tomorrow instead of today. Before, you know it, you haven’t exercised in weeks or worse months. Prioritizing fitness and exercising can be challenging when this happens especially if you're a beginner.  

According to Brad Stulberg, author of The Practice of Groundedness, you should consider exercise a necessary component of your work.  "Exercise will improve your performance in any line of work, whether you are a parent, businessperson, doctor, writer, artist, lawyer, or educator," he stated.  It will increase your energy, help you focus, and keep you composed.

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Tips for staying motivated to exercise 

The biggest motivation to exercise is to understand your why? Your why determines the level of your motivation to exercise. A study found the important motivators are pleasure, mental regeneration, and maintaining health. It also found that women engage in exercise to maintain an appropriate state of health.  

The motivation for exercise is rewards. If you focus on the rewards of exercise instead of physical changes, you’ll be more motivated. There are five instant rewards— they’ll help reboot your motivation to break a sweat.

• Improved productivity and brain power
• Healthy connections
• Glowing skin
• Hotter sex
• Better sleep

If you struggle with motivation to exercise, these tips can help:

1. Start with short intervals: Even short periods of exercise can improve your health. You can take 15-minute walks with your dog or to a neighbor’s each day. Also, combining heavy exercise (jogging or cycling at higher speeds) with exercise (walking) may be best for your health. This motivates you to exercise as you swtich up your routine.

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2. Block your calendar: Choose the kind of exercise you want to do, the duration, and the location.  After that, plan your activities for the remainder of the week. You are more likely to get moving if exercise is a convenient part of your day.  Regular exercise is encouraged by establishing a daily routine that includes physical activity, according to ResearchTrusted Source. 

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3. Make it easy: If you have a favorite television program.  Turn on the TV, get on the treadmill or other cardio equipment, and watch the minutes pass quickly.  It's possible to develop the habit of only watching your favorite show while working out.  You can make your own weights with water bottles or other household items. Or walk every aisle of the grocery store when you go shopping. The easier you exercise, you’ll be motivated.

4. Participate as much as you can: Getting ready for a race or other special occasion can motivate you to get out of bed in the morning and start exercising.  Look for a training event that is a few months away.  Make a commitment by registering and start working towards participation.

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5. Look for a challenge to participate in: There is a challenge for anything.  The list is endless, the daily exercise challenge, the plank challenge, the squat challenge, etc.  The good news?  You'll have no trouble finding several challenges to participate in and finish because there are so many to pick from.

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6. Track your progress: The best way to stay motivated is to measure and celebrate your successes. To maintain exercise motivation, track and acknowledge your achievements. This can involve monitoring your physical activity, discovering new ways to be active, and adjusting your workout plan to reflect your progress.

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7. Build a supportive community: Make an effort to fit in time for socializing with friends, family, or coworkers. You can motivate each other and start to look forward to exerciseas a result of this. You could also take a friend or family member for a stroll, jog, wheeling, or cycling ride. Or spend some time each week doing a physical activity with your kids. 

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8.  Become a member of a club or class: Choose an activity you want to try, then search for local clubs or classes. Regular exercise classes are offered by the majority of gyms and recreation centers. This could encourage you to keep going after you sign up. Certain activity groups, especially those that involve walking and running, may be free.  

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9. Do what you enjoy: Experiment until you discover what you enjoy and make it fun.  Go on to something else if you get bored with an activity.  You don't need to choose just one activity and do it consistently.  Active living doesn't have to be a chore; if you enjoy it, you're more likely to stick with it.

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10. Set goals you can achieve: Once you have found an activity you enjoy, set yourself an achievable goal to work towards.  You could, for instance, aim to swim a specific number of lengths.  Try running a predetermined distance without taking a break.  Raise your goals a bit after you reach them to get even better.  Look for a charitable athletic event that you can strive for if you want to set more challenging objectives.  

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11. Anticipate how exercising will make you feel:  It's tempting to assume you're too worried or fatigued to exercise, yet exercise is frequently just what you need to feel better.  "You don't need to feel good to get going, you need to get going to feel good," according to Mr. Stulberg.  According to Dr. Steltenpohl, exercise can help you control your moods, and it can also be a potent remedy when you're feeling down.

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12. Give yourself a treat:  Fitting into your old clothes, and getting washboard abs are all benefits in and of themselves.  However, you can’t achieve these if you are unable to even commit to beginning an exercise regimen, let alone maintaining it for a week or a month.  So reward yourself when you reach goals.  Rewards can take the shape of new workout attire you'll love or a cheat day meal.  This way, you enjoy the advantages of exercise and feel good about yourself.

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13. Use social media: According to a 2019 study published in Computers in Human Behavior, Facebook posts about working out can increase your motivation.  Think about starting or joining a fitness group online.  The Arthritis foundation says fostering healthy competition can also  motivate you.

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14. Use a fitness app or some other tracking device: Tracking your workouts can boost motivation. Fitness apps connect you with others and track progress, fostering healthy competition. If apps aren't for you, step counters and journals are effective. Monitor your daily activity and increase it as needed to meet your goals. Check your progress throughout the day and if you fall short of your goal, then work in extra steps to get there.

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15. Try something new: Whether it’s a new class, a new video or a new piece of equipment at the gym, variety can be motivating. Doing the same exercise every day for weeks or months can kill motivation.

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