According to the National Center for Health Statistics, 63% of Americans believe that exercise would make them healthier, even though they still don’t do it. This is no surprise though; starting and keeping exercise habits can be mentally and emotionally difficult, and even the fittest people can run short on enthusiasm. Here are my top 10 strategies to motivate yourself and stick with a fitness plan.
1. Exercise in the morning
It can be tough to drag yourself to the gym after a long day at work or school. The longer the day goes on, the more reasons you come up with to skip that day’s workout. A morning workout can jumpstart your day and actually make you feel more energized.
2. Tell the world
Social accountability has a powerful influence on our actions. Make a Facebook post or tell a friend about your exercise goals and you’ll be more likely to stick to your plans.
3. Avoid having an all-or-nothing attitude
You don’t always need to spend 90 intense minutes in the gym. The truth is, anything is better than nothing. Don’t feel like running today? Even a brisk walk around the neighborhood will burn some calories and boost your metabolism for a short time afterward. Dreading your weightlifting session? Just drive to the gym and commit yourself to 10 minutes of exercise. Once you start, you’ll probably keep going anyway.
4. Take a “before” photo
Sometimes you forget how much progress you’ve already made. Take a “before” photo at the beginning of your new regimen, and pull it out whenever you need a reminder of how far you’ve come.
5. Make a schedule
It’s harder to ignore something when it’s already on your calendar. Decide at least two days in advance when you’re going to exercise so that you can plan accordingly and resist the urge to skip it.
6. Buy new workout gear
Having a new workout shirt or pair of running shoes can make you excited to use them. Treat yourself to a fitness-related gift!
7. Recognize your common excuses and squash ‘em
Whenever someone says they’re too busy to exercise, I ask them what their favorite TV show is. An hour in front of the TV is an hour that could have been used productively, but that’s just one of many excuses. Whether you’re “too tired”, “too stressed”, “too busy”, or just don’t like the color of the wallpaper at your gym, learn to recognize your common excuses and sidestep them.
8. Get a workout buddy
Having someone to exercise with can make it much more enjoyable. Also, you’re less likely to skip a scheduled workout if you have to call up your friend and tell them you’re bailing. Find someone with similar fitness interests and push each other toward success.
9. Set goals of effort
Not all goals have to be performance or results oriented. Set small goals that can be accomplished by effort, like “run six times in the next two weeks” or “skip three or less scheduled workouts in February”. Then of course, don’t forget to reward yourself for a job well done.
10. Remind yourself why you’re doing it
There’s plenty of enthusiasm to spare when you first start a new fitness routine, but this quickly dwindles as the goal fades to the back of your mind. Whether you’re trying to lose weight, live longer, or look good for that upcoming beach vacation, frequently remind yourself why you’re exercising and it should give you that extra push.