You know that exercise is good for you. However, actually starting to exercise is something else.
To stick to an exercise routine, you should really just go outside when that little voice in your head says, “I'll do that tomorrow. Or the day after – maybe.”
Motivation ensures that you will do it, where it is not just about perseverance.
Make your goals a little smaller
Your fitness goal may be a little too big for you right now, especially if you're just starting to exercise again.
Beginners “want to go for maximum goals, but they often get overwhelmed,” say exercise experts and physiology.
So do not start unattainable goals such as training for an hour every day of the week. Instead, set more reasonable, achievable goals, such as exercising for 20 to 30 minutes two or three times a week.
Do not feel guilty
Get realistic. In practice you will not be able to exercise every day, so you may miss a day or two. That's not bad at all. If you accept that there are some side roads in the path of your fitness journey, you will be better prepared mentally to deal with adversity.
Don't let a misstep be an excuse to give up. But pick yourself up the next day or at least as soon as possible. If you have to take a step back, no problem – as long as you get moving again!
Track your progress
Always keep a good record of your workouts, whether you do it online or in an old-fashioned fitness diary. When you see improvements and more results, whether you run faster, do more reps or train more often, you will increase the drive and motivation to keep going.
Focus only on yourself
There will always be someone fitter, faster or more flexible than you.
Don't compare yourself to someone else. That makes no sense. Don't let anyone deter you from achieving your own goal. Your training time is yours, go for it and see step by step what results you are getting!
find fun
If you can't get motivated, you may be doing the wrong activity. Or you used to like it, and now it's not your thing anymore because you've gotten older. Choose activities that you enjoy the most, which will make them something to look forward to. Remember that exercising doesn't necessarily have to happen in a gym. Maybe you prefer hiking or horseback riding, another one sport doing, dancing or walking.
Share your goal, be encouraged
Find people — friends, family, co-workers, neighbors — who will encourage you to stay on track. Ask them to do just that. Sometimes sharing your goal can motivate both you and them to keep you going. A simple question from someone about how sports are going can make you realize that you have to keep going.
Divide into periods
Make an appointment with yourself to exercise for a few minutes. You may want to continue once you've started. If not, you can always do a few mini-sessions during the day, rather than one long workout.
make it easy
If you're busy, don't make the 30-minute drive to the gym first. Instead, use online training videos to get you started. For example, if you're too tired to exercise at the end of the day, set your alarm a little earlier and exercise in the morning. You will soon notice how much better you will feel during the day and during work!
Past results…
So maybe you weren't the most athletic kid in high school and you were the last one picked for sports related games. But that was years ago. Your goal now is not to win competitions, but you want to exercise to stay healthy and enjoy your life.
Reward yourself
Treat yourself once in a while because you are enjoying your workout. Of course not always after the training with the snacks, but for example once at a nice dinner with a good glass of wine.
Choose rewards such as a new outfit, a massage, watching a good documentary, attending a game of your favorite club – whatever you enjoy.
Sources including GoodHousekeeping (link), runtastic (link), VerywellFit (link), WebMD (link)
