13 Exercise Motivation Tips to Help You Stick

13 Exercise Motivation Tips to Help You Stick to a Workout Routine

The FREE habit tracker template below is a very useful took that could help you in this space. The results showed that those who exercised with a virtual partner who was fitter than them exercised for a significantly longer period of time than those in the other two groups. As you already know, if you need motivation to get fit, then ultimately it will really need to come from inside you.

The researchers had expected that committing to specific times would help people form stronger habits, said lead author John Beshears, a behavioral economist at Harvard Business School. Instead, the people who’d been given flexibility ended up going more often after the payments ended. When the group on the rigid program missed their planned workout, they didn’t go at all, whereas the group that had practiced finding the time continued to do so, Dr. Milkman said. I spent years as a competitive runner, cyclist and skier.

The field of psychology and sports psychology has deep literature on these different types of motivation, but both types can be utilized. You will be able to gain and apply your knowledge and understanding of personal and professional awareness, organization and commitment, and use the tools, … This course discusses research findings in the field of positive psychology, conducted by Barbara Fredrickson and her colleagues.

In the book he describes that motivation by itself is not an effective way to sustain motivation, rather it needs to be coupled with intention, or planning. Having a specific, actionable, time-sensitive, and measurable plan immediately adds intention to the feelings of motivation that one relies on when developing habits. When you truly think about the role of motivation, it is indeed behavioral inertia. It is the force that helps you change from one behavior state to another. The true goal of getting motivated to work out is to make it a behavior state, it has become a new habit.

  • Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do.
  • As your stamina improves, gradually increase the amount of time you exercise.
  • Some examples include new workout clothes (which might help you to feel motivated when you see how awesome you look in them!), fitness equipment, or a fun day out or weekend away.
  • Ask a family member or friend to come over so you can go for a walk.
  • Those small goals can have a big payoff over time, as long as you keep investing time and energy in yourself.
  • The researchers had expected that committing to specific times would help people form stronger habits, said lead author John Beshears, a behavioral economist at Harvard Business School.

Having a workout partner can help keep you accountable and provide encouragement when you need it. It is also more fun to work out with a friend, which can make your workout more enjoyable. If you have been exercising regularly, the chances are that you’ve achieved way more than you realize. Write down some of the positive actions you have taken, and the improvements you have noticed so far. Examples could include feeling more energetic in the mornings, making healthier food choices, and keeping your stress under control. Studies have shown that even the shortest workouts, including HIIT, can have a positive impact on health.

Extrinsic motivation, on the other hand, means you exercise to fit into a bridesmaid dress or look a certain way before an upcoming reunion. Slowly but surely, “I have to workout” will become “I get to workout.” Visualizing success can be a powerful motivator during a workout. Take a few minutes before your workout to visualize yourself reaching your fitness goals.

That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Two 15-minute workouts or three 10-minute workouts can be just as effective. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

While some people are motivated through rewards, others thrive on avoiding punishment. Learn which motivates you best, the carrot or the stick, so you can pursue your healthy habits accordingly. As great as it is to find inspiration and support on Facebook and Instagram, seeing photos and status updates can trigger unhealthy thoughts or comparisons. Here are other sneaky habits that may sabotage your mental health. Chances are, you’re harder on yourself than anyone else in your life.

Balance on one leg while brushing your teeth or make calls while walking. Designating an area in your house or apartment for exercise can help you get in the right mindset and minimize distractions that could be a real motivation killer. Spare bedrooms, basements, or even partitioning off the corner of the living room will give you a sacred space to practice yoga or bust out a round of burpees. Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers.

Get Started at Home

Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day. Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. Exercising in this way can also help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Activities that engage both your arms and legs—such as walking , running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.

Spend a few minutes making your own reward list so that you’re ready to celebrate your wins, big and small. Mindshift is designed to help boost your career and life in today’s fast-paced learning environment. Whatever your age or stage, Mindshift teaches you … Choose something that you already do everyday, like brushing your teeth or eating lunch, to be a trigger for the action you want to make a habit. As you prepare to lift, contract the muscles you’re working and keep them that way throughout the entire move.

Focus on health and happiness—not your hips.

An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise. These moves are usually performed without gym equipment using large muscle groups. Examples include lunges, situps, pushups, and pullups. In short, exercise is powerful and can help improve your life. Regular exercise is one of the best things you can do for your health.

Work Smarter, Not Harder: Time Management for Personal & Professional Productivity

And if you’re still feeling good then, you’ll think about the next corner. Fitness motivation tips like this are so simple, but you’ll just need to remind yourself of them when you’re having one of those ‘tough’ days. If your motivation is low but you had planned a walk just tell yourself to walk to the corner of the street.

Working out every day can take a toll on your body. If you like to exercise most, if not every day of the week, make sure one of those days is devoted to active rest. Too much of a good thing can lead to overtraining, which can land you flat on your backside. We all know that being active and participating in a regular workout program is good for our mind, body, and soul. But sometimes the internal dialogue that tells us to skip our workout or grab takeout and work a few hours more takes over. But that’s okay—with a new year comes a new chance to hit the reset button and refresh both your wellness goals and how you think about them.

Overall, your plan and program should be individualized to suit your unique needs. Everyone can find exercise that they enjoy AND gets them the results they desire. Once you have established your goals, write them down and pin them up somewhere you can read them regularly. You may even want to take this a step further by creating a vision board that inspires you to work out and make healthy choices. However, motivation is not something that should be viewed as a fleeting emotion or feeling we are trying to bottle whenever it strikes. Instead, shifting how we think about it, structuring our environment, moving past it, and focusing on growth, can help develop sustainable motivation.

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