There’s one thing that everyone can agree on – exercise is good for you. Studies suggest that exercise improves mental health, increases lifespan, and protects against various diseases. But despite all the benefits, it’s hard to get motivated to exercise if you don’t enjoy working out or aren’t very active.
Exercising is one of the best things you can do for your health. Therefore, if you struggle to find the motivation to get involved, you will find some useful tips here.
So how do you motivate yourself to exercise? Here are some practical tips to get you started:
- Figure out your main reason for wanting to exercise. Everyone is different in finding a crucial reason to exercise. Some people like to exercise to lose weight; others want to improve their health or increase their lifespan. Once you know your main reason, it will be easier to stay motivated.
- Make a list of all the reasons you want to exercise. Keep this list somewhere visible (like on your fridge), and refer to it when you need motivation.
- When you don’t feel motivated to exercise, remember why you started. You can also record your reasons in a voice note on your phone and play the audio when you are exercising to motivate you to keep going.
2. Set realistic goals that you can achieve in the short term. Trying to lose 50 pounds in a month is not practical and will only lead to disappointment. It also isn’t the healthiest way to lose weight. However, setting a goal to lose one pound per week is more manageable and will help you stay on track. Here are some tips to help you set realistic goals:
- Break your goal down into smaller, more achievable pieces. You can write your goals and post them somewhere visible. As you reach each goal, cross it off of the list.
- You can set SMART goals instead of setting unrealistic goals that will set you up for failure. SMART goals are specific, measurable, attainable, relevant, and time-bound.
- When you set SMART goals, you are more likely to achieve them because you will feel less overwhelmed. Also, when your goals are specific, it provides the clarity that you need to move forward.
- Vague goals will confuse and demotivate you. Stick to SMART goals if you want to achieve your fitness targets.
- Make a plan and put it into action. It may seem like common sense, but it’s essential to have a plan before you exercise. Otherwise, you’ll likely give up after a few days or weeks.
- Sit down and figure out when, where, and how you’re going to exercise. Then, make a schedule and stick to it. If possible, find a workout buddy or join a support group.
3. Track your progress and stay motivated. It’s essential to track your progress to see the results of your hard work. In addition, tracking your progress will help to keep you motivated and focused. What you can do:
- Use a fitness tracker or app to keep track of your workouts, steps taken, and calories burned.
- Take before and after photos so that you can see your physical progress. Using pictures to motivate you is an effective way of visualizing the outcome. You can see what you look like now, and as you move through the process, you can see how far you’ve come.
- Keep a journal to document your journey. Write how you’re feeling, what you’re struggling with, and your goals.
4. Reward yourself after completing each milestone. It is a great way to stay motivated and on track. When you reach a goal, give yourself a small reward. For example, you can buy yourself a new workout outfit, shoes, or your favorite perfume.
- Make a list of potential rewards you can give yourself—such as a new pair of sneakers, a new outfit, taking yourself to a pleasant restaurant, or booking a spa session.
- Put this list somewhere visible and refer to it when you need motivation. When you have a visual reminder of your rewards, it will motivate you to keep going.
5. Find an exercise buddy or join a support group. It’s helpful to have someone to work out with or talk to about your fitness journey. An accountability partner can boost your confidence and motivation to get fit and healthy.
- Ask a friend or family member to work out with you. Working with a friend or family member will provide you with much-needed accountability. When you’re not in the mood to exercise, your workout buddy can motivate you to push through.
- Join an online or in-person support group. Classes are helpful for people who struggle to find the motivation to exercise. When you join a class, you are all in the same boat, which motivates you to push through when it gets tough.
Be patient. Remember that it takes time to see results from exercising. Don’t get discouraged if you don’t see results right away. Just keep going, and eventually, you’ll reach your goals.
Patience is key in finding the motivation to exercise. The results won’t come overnight, but focusing on the process will motivate you to continue taking tiny steps in the right direction.
The bottom line is that exercise is a keystone habit that can help you achieve other goals. And it’s not as hard as you might think to get started. Just find an activity you enjoy and schedule it into your day like you would any other appointment. After just a few weeks of regular exercise, it may surprise you how good you feel.
Remember that tiny ripples are key. Try to make small adjustments to make significant, lasting changes.
Let us pray.
O Lord, help me not despise small beginnings.
Just as your Word says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind” (Romans 12:2),
I choose to renew my habits — one step at a time.
Empower me to make small shifts that lead to lasting change.
In Jesus’ name, Amen.