10 Tips for Staying Motivated to Exercise Regularly

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Does this sound familiar? You have all the intentions of working on your health but it just doesn’t happen. Today isn’t right; starting tomorrow is a better idea. If you’ve ever committed to exercise more, only to wake up months later to find those brand new running shoes gathering dust in the corner, your gym membership still unused, and your very best intentions unfulfilled, don’t worry...you’re not alone. In fact, only 10 percent of Americans get the minimum amount of daily exercise, as recommended by the American Council of Sports Medicine. If exercise is something you know you should do more of, but are having trouble starting or staying with a routine, these 10 evidence based tips that will help change someday into today.

Become an Early Bird

People who exercise in the morning are more likely to stick with the habit. Need proof? When was the last time you got invited to meet up with friends at 6am? Or your boss called a pre-dawn meeting? Between work, social, and family distractions, life is busy. The earlier in the day you workout, the fewer items there are competing for your attention. The later in the day, the more likely it is that something will derail your workout, swaying you to shorten your workout or cancel it all together. Exercise researchers agree that those who break a sweat first thing in the day are more likely to stick with the habit. Even if you don’t consider yourself a morning person, small incremental shifts in bedtime and wake up times is usually enough to allow your to squeeze in a short workout before you start the day. And, don’t worry, it gets easier. But, just to be sure, consider setting two alarms--one in a different room.

Enlist a Friend

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When you are able to enlist a friend or friends in your workout regimen, your compliance (translation: the chances you won’t flake) increases dramatically. Why? It’s simple. Knowing that you have someone to meet at the gym or for a run eliminates the energy-sucking debate in your head about whether or not you’re feeling up to your workout that day. It provides a measure of accountability that makes it much more likely that you’re going to show up for your workout time and time again, which is how a strong exercise habit is formed.

Not sure who to ask? Start with family and friends, chances are they or someone they know will be ready to jump on the exercise wagon with you. Meetup groups, Facebook groups, your gym or church bulletin board are all great places to check, too. And, remember, even if your goals or initial ability is different from your partner’s, starting out together gets you both out the door. And, that is 98 percent of the battle.

Sweat for the Greater Good

While your own personal health is a pretty phenomenal reason to get active, some people find it helpful to know that their hard work is going towards an even greater good. How? There are several simple ways. Most endurance races now benefit charitable causes, so by signing up, you’re automatically supporting a good cause. You can also join a charity that will train you for an event, including in person group meetups, in exchange for fundraising a preset amount. Leukemia & Lympohoma Society’s Team in Training and Chron’s & Colitis Team Challenge are two well-known example, but there are many others. And, like everything these days, there’s an app for that. Download Charity Miles, Plus 3 Network, or Run4 Good for a high tech solution, all of which pair your tracked miles with corporate donors.

Commit to the First 10 Minutes

Sir Isaac Newton was right...objects at rest tend to stay at rest. Objects in motion, well, you know...Ever notice that you often feel much better after just a few minutes? While just 10 minutes may sound like it won’t be enough to accomplish your goals, telling yourself “just 10 minutes” makes it infinitely easier to go longer--once you’re actually moving.

There is a very real physiological reason getting past the first 10 minutes, as well. As we get warmed up, bloodflow to the muscles is increased and our core temperature rises, allowing the neurochemical reactions causing each muscle firing to happen more quickly. This means that after a few short minutes, the workout will very likely start to feel easier. And, if 10 minutes really is a challenge? Then you’ve got a great starting point for tomorrow’s workout!

Hire an Inspiration Coach

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Really want to up the ante on your fitness? There’s perhaps no better accountability than having someone who’s job it is to check in on your fitness progress, help you set new and inspiring goals, and motivate you when you feel like slacking off.

A good coach or personal trainer can help you identify what you want to work on--be it weight loss, a faster running time, or a new bench press goal--and set out on a path to achieve it. Ask for recommendations from others. And, before hiring a trainer or coach, schedule an initial consultation to make sure their area of expertise is aligned with your personal goals and communication strategy.

Don’t “Should" on Yourself

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Anytime a task--no matter how enjoyable--becomes an obligation, it automatically becomes less enjoyable. The human psyche has a proclivity towards free will, so whenever your inner dialogue begins describing exercise as something that should be done (should go to the gym today, should start running more, should start eating better…) you’ll want to do it less. Psychology Today reports that by constantly telling ourselves we should do something, we actually lose track of what we truly want. Try shifting your self-talk to describe exercise as something you get to do as a healthy person, capable of physical activity. Even if you don’t feel overwhelmed with gratitude yet, it will help you develop and maintain a more positive attitude towards activities that you may well enjoy!

Track Progress

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“That which gets measured gets changed” is an often repeated mantra in the business world, but one you can apply to your own fitness goals, as well. The key is in deciding what to measure. Initially, as you work towards making exercise a habit, you want this to be an easy win. Showing up is both the most fundamental piece of starting a routine and the easiest to track, so start there. Using a large paper calendar so that you can “X” off the days that you do a workout. Begin with a 7 day challenge and progress to a 30 day challenge, including 1-2 designated rest days per week. If you’re starting from ground zero, begin with walking or a gym strength class. Once you’ve nailed 30 days, you can add in other measures--body composition, intensity, duration, mileage, etc. but in the beginning, goal #1 (and 2, 3, 4…) is to just show up.

Only Complain While You’re Putting on Your Shoes

Waiting for motivation to find you? Get moving. Let’s face it, you’re not going to feel like doing your workout, but that hour spent sulking on the couch? Worse than wasted. Feelings of motivation increase from activity, NOT the other way around. And, negativity actually fuels procrastination tendencies, so complaining only serves to slow you down further.

Instead, try short circuiting those negative emotions and get to the gym on time. Here’s how: first, think of a specific benefit of doing your workout. Then, limit any lingering complaints to the time it takes you to get dressed in your workout clothes and put on your shoes. This serves to put a very finite deadline on your venting, while taking action that affirms the fact that you are indeed heading to a workout.