Many individuals struggle to stay motivated when it comes to exercise. After starting strong, they quickly find themselves shuffling to and away from the gym as soon as they see it isn’t convenient anymore.

Key to remaining motivated when exercising is shifting your attitude. Instead of viewing exercise as something unpleasant or unnecessary, make it part of your self-care regimen instead.

1. Set a Goal

One of the best ways to stay motivated when exercising is to create a habit. While this takes some work and dedication, once it becomes part of your routine, exercising should become second nature and much easier!

As soon as you embark on a fitness regimen, set reasonable goals. Overly ambitious expectations could prove too much and cause setbacks to your progress.

Schedule your workouts ahead of time just as you would any meeting or appointment, giving yourself a sense of obligation and responsibility for showing up at each workout session. Also consider treating them like any other daily habit such as brushing your teeth. Try and find an enjoyable exercise program or fitness class to keep yourself engaged but don’t be afraid to add new exercises into the mix and challenge yourself further!

Remember, too, that even the most motivated exercisers may occasionally lack motivation to exercise. Scantlebury notes this is normal and emphasizes it must not discourage exercisers from continuing.

On those days when your workout becomes challenging, think ahead to what will come after its completion as your reward. From hot showers and coffee mugs to the sense of accomplishment that will accompany completing it. Focus instead on that feeling rather than on how soon the initial burst of activity may come.

2. Make Exercise a Priority

Exercise is essential to good health, yet finding time can be challenging when competing priorities loom large. Achieve success at setting realistic goals may help motivate you; for instance, instead of promising yourself you’ll exercise for 30 minutes five times every week, start small such as 10 minutes in the morning and on your lunch break as your starting point; gradually work your way towards 30 minutes over time by setting more achievable targets and sticking with them – this will give you confidence to keep going forward!

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Your workouts might become easier if you incorporate triggers into the mix – for instance, scheduling a daily walk at a certain time of the day or placing sneakers in their usual spot each night as a reminder to start moving again. Join a workout group, sign up for gym classes or use an exercise app – whatever works for you is key!

Finally, it might be beneficial to replace competitiveness with something else. While you might still enjoy competing against others, competing with yourself by striving to beat your personal best can provide much-needed motivation and increase feelings of accomplishment – plus boost self-esteem! But avoid overextending yourself as this could cause frustration and decrease motivation.

3. Set a Schedule

Consistent exercisers rely on triggers that make their routine automatic, such as setting an alarm to wake them in time for a morning walk or keeping their sneakers by their bed so they can quickly leave on their journey to work. When exercise becomes part of a set ritual, it becomes like taking out the trash — something done without even thinking.

Make a plan for exercise by writing it down. Studies show that people who set specific, realistic goals are more likely to meet them successfully. Aim for 30 minutes of moderate physical activity each day but don’t try and fit it all at once – try breaking your workout up into manageable chunks like taking three 10-minute walks each day, or doing pushups and squats each evening for instance.

If the thought of sweaty gym makes you want to flinch, consider other alternatives. Instead of joining a sweaty gym, why not run in your neighborhood or explore new walking trails instead? Or if morning walks are your thing then join a group or commit to getting up earlier so you can take your dog for an early walk before work?

4. Be Consistent

Consistency is key when it comes to workouts, according to Larson. That means keeping to a regular schedule and eliminating distractions like TV binge watching or snacking during your sessions. Also helpful is allocating a space in your home specifically dedicated to physical fitness with a workout buddy or group designated. Spare rooms or basements may work best, while even corners of your living room could serve as ideal locations for burpees or yoga poses. Changing up workout plans or fitness classes every so often will keep you from becoming bored and will allow you to focus on strength development or endurance building activities like rowing or cycling.

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Finally, it’s essential to remember that creating new habits takes time. Overstretching yourself may only end in soreness and exhaustion – which will only serve to undermine any efforts at maintaining an exercise routine.

Start out slowly by making an effort to commit two or three days each week for HIIT or other exercises, whether that be HIIT or other forms. This will give you a feel for what can be accomplished regularly while helping build strength and confidence. Don’t forget to reward yourself when meeting goals; that will keep the habit going strong!

5. Make Exercise Fun

Finding something you enjoy doing when it comes to exercise can be challenging, so don’t be intimidated by experimenting until you discover an activity you truly love – from dancing and sports activities, yoga classes or even something as simple as walking with friends, taking the stairs instead of the elevator or taking lunch break walks during work breaks.

Shift your mindset and stop viewing exercise as something you have to do simply because you want to stay healthy. Instead, view it as part of self-care that can improve both mental and physical well-being.

As you get started with exercise, think back to the fun activities you enjoyed as a child. While jumping rope might no longer be practical as an adult, revisiting activities from your past can help rediscover your playful side and remind you that exercise doesn’t need to take an eternity to reap its benefits.

Make exercise fun by listening to upbeat music and including games, contests and challenges into your workout routine. For instance, try running without stopping on a treadmill, or challenge yourself to do one more rep, minute or mile than last time. As an extra reward for meeting your exercise goals, add in a favorite snack as a treat for meeting them!

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6. Keep Track of Your Progress

Once you’ve set a goal, the next step should be keeping track of your progress. By seeing how far you have come and being inspired to keep going forward.

Tracking your exercise has never been simpler with the many apps available to you, from wearable tech and phone downloads, to basic pedometers and fitness journals that help keep track of workouts.

Maintain your fitness by scheduling physical exercise as you would any other appointment in your day, making it part of your day-to-day activities and eventually creating a routine in its place.

One way to motivate yourself when exercising is to give yourself small rewards – like new running shoes or workout clothes – when reaching certain milestones along the way. Reminding yourself why you exercise is also helpful when needing an extra push in terms of motivation – whether that means staying healthy and strong for your own well being, or caring for children when needed.

Finally, try to eliminate any obstacles to exercise. For example, if you tend to wake up late but struggle to wake up early in the mornings, take steps such as having your exercise clothes out the night before so they are ready when you awake. Or if work commitments often prevent you from making time for evening workouts, locate an exercise location close by that allows direct access from work directly for exercise sessions.