Tips Guaranteed to Motivate You to Start Exercising
Most of us are aware that regular exercise has numerous physical and psychological benefits, but it can be a big challenge to drum up the enthusiasm to actually do it. After abandoning my five day a week routine, I quickly landed in the unmotivated and very lazy category. To be fair, after recovering from major surgery and chemotherapy, I was a little bit justified - but the result was the same. All of a sudden I found myself using all the excuses that I secretly sneered at when I was a fitness fanatic. I would say "the kids are home", or "I don't have a good playlist", or "I just don't have the time" (which seems pretty amusing given that I was spending hours online!).
Eventually I decided it was time to stop making excuses and get back in the game. It took a lot of trial and error to really get off the ground, but finally I am exercising at least three times a week. Here are some tips that motivated me to finally set foot in the gym after my very long break:
1. Don't Wait Until You Feel Excited to Go to the Gym
If you wait until you WANT to work out, you may never get started. I used to say "I just don't feel like it right now but maybe tomorrow I will". Then I lowered the bar: my goal is now "I just need to walk in the gym, and if I don't feel like staying I can go home". Inevitably, once I set foot in the door the gym environment leads to at least a minimal workout. The first time I tried this, despite having zero desire to work out, I ended up staying for 45 minutes and doing a weightlifting routine. Once you start feeling good about yourself and seeing the benefits the motivation will be there.
2. Bring Great Music
iTunes really wasn't working on my computer, but my husband finally fixed it so I didn't even have that excuse anymore. I find that a good playlist can really make the gym time pass more quickly and I am able to find more energy to get through my workout. Everyone has completely different tastes in music so there are no rules regarding what kind of music to listen to. Pick whatever puts you in a great mood and listen to it only during your workout. That way you will have something to look forward to. I happen to love any music that makes me want to dance but I know some people like hard rock, rap, or even country music!
3. Have a Plan
This is analogous to making sure you have good nutrition. If you don't make a comprehensive meal plan for the day how do you expect to really eat well? Once you are hungry, everything bad for you sounds delicious, and good intentions go out the window. This theory also applies to exercise. If you just show up without any idea as to what you will do, you will inevitably do only the things that seem easy and will end up quitting early. Your plan can include a class, a number of miles on a treadmill, or your own workout routine. I prefer to focus on one muscle group each day and do a routine that is a mix of weights, machines, and body weight exercises. I also like to do classes to mix it up. However, don't let the lack of a plan keep you from getting started! You can just try a class for inspiration.
4. Keep Your Sense of Humor
This one is important. You can't take yourself too seriously, or you will feel that every little mistake makes people laugh at you. When I was walking over to start bench pressing, my headphones got caught on the bench and I almost went flying across the gym. I just smiled and glanced around to see if anyone noticed. I did see a guy trying not to smile, but rather than feeling self-conscious I just continued to work out. Successfully being able to lift the 30 pound weights when I am only 100 pounds and 5' 1" made me feel a lot better.
5. Set Goals.
It's good to set short-term goals, such as a certain weight in an exercise, being able to do a chin-up, or burn a certain number of calories on the elliptical machine. Once you achieve them, set new ones to keep life exciting. It is also important to set long-term goals, such as losing weight or building more muscle. My current short-term goals include doing bicep curls with 25 pounds and completing 10 consecutive chin-ups. My long-term goal is pretty typical: I want to reduce my body-fat percentage.
Voting Poll
How frequently do you exercise?
6. Avoid Boredom.
Boredom is one of the primary reasons people stop exercising, so avoid it at all costs. If you are getting bored with a particular form of exercise, switch to another. There are many options to choose from these days such as yoga, swimming, weightlifting, or spin classes. Hire a trainer if you can afford it, but make sure you tell them what YOU want to focus on. I find weightlifting gives me the fastest results, so I will always keep that. However, I plan to add yoga, which will keep me interested for at least a while because it is completely new for me.
Benefits of Exercise:
1. Reduces high blood pressure and the risk of diabetes.
2. Weight-bearing exercise can reduce the risk of osteoporosis.
3. Reduces depression and anxiety and improves mood.
4. Burns calories and assists with weight control.
5. Leads to improved self-esteem.
7. Have Realistic Expectations
This part can be a challenge because everybody wants to make major changes really fast. It's just so motivating to see big changes in your energy or appearance! If you set the bar too high you will quickly become discouraged. It can easily take three months to even begin seeing significant results, so be patient! You will probably start feeling better before you actually see visible changes, but that alone is a huge benefit and should keep you motivated. I just started my weight-lifting routine after a long "vacation" from the gym, so I probably won't start seeing a significant benefit for at least three months. Don't stare in the mirror and look for physical changes for a while. Instead, just enjoy the process.
8. Measure Your Progress
There are so many ways to measure progress such as seeing your body fat decrease, being able to lift heavier weights, getting through an entire spin class, or watching the numbers go down on the scale. With weight-lifting I measure my progress by being able to do heavier weights. For full disclosure I have to admit I do look at myself in the mirror, not only to make sure I'm using proper form, but to see if there is a little more muscle definition and maybe a little less body fat. Trust me, everyone else in the weight area is doing exactly the same thing!
9. Use Smart Rewards (NOT Food!)
Try to reward yourself with non-food items. Since I'm just beginning again, I allow myself some inexpensive clothing or a new pair of shoes if I get through a week. I love shoes and clothes, so that works for me, but you have to reward yourself with something that keeps you motivated such as electronics, cosmetics, or a night out.
10. Stay Positive
Avoid negative people and never give up if you don't meet your goals or plans. If you only get through half your planned workout, focus on what you did accomplish, and be happy with the fact that you did something rather than absolutely nothing. I am aware that it will take me a while to build up my strength and stamina. If I don't get through the entire routine or lift as much as I hoped I just tell myself next time I'll do better. I might even rationalize and tell myself I didn't get enough sleep or I am doing better than a lot of people anyway. It's OK to rationalize a little to stay motivated!
Find a type of exercise that keeps you interested and if you get bored switch to something else. If something isn't working, change it! Regardless of the type of exercise you choose don't ever give up. I'll see you in the gym!
Comments
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We all need that motivation ExpectGreatThings! Having music that I only listen to in the gym really helps give me something to look forward to. Also just showing up to the gym or changing into running attire is half the battle.Thanks you so much for your kind comment and I think once you force yourself a few times the memories of how great you feel not just physically but mentally as well will come back. Good luck!
Oh how I need motivation to get off the computer (and my rear) and start exercising again. I do remember how great it made me feel when I was actually in the habit of running, but getting to the point of it being a habit is the hard part. Thank you for being a great example! And thank you for taking the time to write about it :)
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@twoseven...Showing up seems like half the battle. After forcing myself to go to the gym I am starting to look forward to it just a little bit. Music is key and I look forward to it and change my playlist every few weeks to keep it exciting. Congratulations on getting back into a routine especially after the second baby. I found it was so good for my mental state with small children and still is. Thanks so much for taking the time to read and comment. I hope to see you again!
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Hi Brett! I looked forward to the gym for years and had a trainer but then stopped and lost all motivation. I am finally back after many false starts and am finally beginning to look forward to it most days.:) I never thought I would have to motivate myself to go to the gym but was my own inspiration for this hub. Thanks so much for your continued support,share,vote,pin, and tweet. I hope you have a great weekend!
Great advice! I'm just getting back into a routine after having my second kid and I really agree that just getting yourself to start a workout is key. Once I've started, I want to keep going! And I love the idea of saving some music just for when you work out.
Very good hub and so true!! It is hard to start, but so long as you mix things up and keep at it, it soon becomes a thing that you look forward to doing.
Shared, pinned, tweeted, up and useful.
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@Louisa Rogers...So glad you appreciated these tips and yes...if I waited to be excited I would never get there. Whatever gets you in the door is fine and there is no rule that you can't go in the sauna or socialize before the workout:) I will definitely check out your hubs on health and welcome to HubPages!! Thanks so much for taking the time to read and comment and I hope to see you again!
Hi, and thanks for all your tips, especially "don't wait to be excited." My current gym doesn't have a sauna or a jazuzzi, but when I belonged to one that did, on cold days I'd go to the gym and sometimes sit in the sauna FIRST! It felt like cheating, but that was the way I would coax myself to get there, and then I'd get going. I'm a newbie on Hubpages (just a month old), just getting going, and I also write about health/wellness.
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@MargaritaEden...Thank you so much for your kind comment and I really appreciate you sharing this!
I love your tips, sharing your hub.
Surely! :)
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@ideasinked...Believe me I understand! After many months of having a gym membership and not going I finally decided that even if I lasted for ten minutes and went home it was a good start. The ten minutes eventually turned into an hour and with my IPOD the time flew by. Half the battle is just getting there. Walking is great too and I always feel amazing after a walk with a friend. Thank you so much for your vote and comment. I hope this article motivates you:)
This keeps happening with me all the time :(
I've joined expensive gyms and bought all footwear and trendy clothes to workout :P but the motivation goes away!
I was planning on starting brisk walking every morning. Thanks a lot for motivating.
Voted up! :)
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Just Ask Susan...I know the feeling! I kept talking myself out of going this morning and finally dragged myself there. Once I was there I turned on my IPOD and lasted about an hour to my surprise. Good music makes all the difference for me. I'm glad this helped with your motivation. Thanks so much for stopping by!
I need all the motivation I can get and your hub has helped. Thank you.
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Thanks jclaffee! I went through a very long being bored phase but am slowly getting to neutral at least and hope to enjoy it again. Thanks for the comment and the vote! Hope to see you again!
Great advice, we all get bored in the gym from time to time (those of us that go to the gym haha). Good info on switching things up! Voted up, useful, and interesting.
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@CassyLu1981...I agree that often a nap sounds much more exciting when little kids and a husband are part of the picture! Even a half hour three times a week is a huge benefit and can help your sanity. Thanks so much for the vote and really appreciate the share!
Excellent tips for sure! I'm the type of person that if I don't feel motivated it all ends :( I know that needs to change but with three little kids and a husband it seems funner to take a nap instead LOL Great hub! Voted up and shared!!!
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@carozy...So glad this was helpful. Half the battle is getting to the gym because once you are there you might as well work out since there aren't any other fun alternatives there like shopping. I really appreciate your visit and comment!
I'm a sporadic exerciser so this article is a help to me. I just got to get to the gym and then I'm fine.
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@ChristinS...I hope this helps others stay motivated. Thanks so much for the comment!
Great reminders - voted up!
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@alocsin...Love that idea! Money is by far the best motivator! Thank you so much for the vote and comment! Hope to see you again.
Money is a great exercise motivator. Put a dollar into the till every time you exercise. Take out two every time you miss a session. Voting this Up and Useful.
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@rajan...I finally had to force myself to get started and had to stop waiting around to feel eager to go so wrote tips that actually worked for me. I'm now reminded of how great I feel after the workout and that keeps me motivated each time. Always appreciate your visit and thank you so much for sharing on G+1!
A very motivating hub, healthylife. I like that instead of waiting to get passionate about exercising and joining a gym its best to start going when the thought strikes. The passion and feel good feeling will come hen one starts and sees results.
Voted up, useful. Sharing on G+1
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Thank you so much catsimmons! It feels good to have finally started after too long of a break. I hope in a few months to see a little progress to keep me motivated. Thank you so much for the visit and the comment!
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@manthy...Thank you so much for your very kind and encouraging words! I hope this does help motivate others and based it on what finally worked to get me started. Thanks so much for taking the time to read and comment! Hope to see you again!
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@barbergirl28...Writing about working out is a great way to stay accountable. Then seeing real results is so motivating. Congratulations on your progress! It's not at all easy but feeling good about yourself is such a nice reward. Yeah we all have our ideal goal but you should feel so good about where you are and how far you have come!
Very useful! I really need to pay attention to these tips! Congratulations on re-starting after going through so much, you are a great example to follow :-D
I gave this a thumbs up & awesome.. I know this will help motivate anyone and I wish you the best in your recovery.
When I first got into my get healthy fit last year, the way I stayed motivated was to write about it. I love working out, but I knew that if I wrote about it every single day, I would have to be accountable for showing up, or I would have to give everybody that read my hubs the reason why I didn't. It worked. Now I don't have a problem staying motivated because I see what it has done. Now I am trying to get to my goal weight. I am about 20 pounds away from it. I say about because I want to take in how I feel and the body fat percentage overall. And when I look in the mirror, I see the person who I have missed for so may years. It's a good feeling! :)
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KellyMediaBest...I completely agree! Even two new songs on my playlist get me excited to hit the gym. Up beat music is a requirement! Thanks so much for your visit and comment!
These are some great tips. Good music can really make the difference between a horrible workout, and a great one! I always update my playlist before going to exercise, and look forward to even that those two or three new songs. Upbeat music that makes me move faster is the key for me!
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@FullOFLoveSites...Walking and cleaning is definitely exercise so it's great that you have found ways to add it in. Thank you so much for your kind comment and the visit. Hope to see you again!
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Hey peachpower! I completely relate to the excuses not to go to the gym. I used all of them for many months and I make myself laugh when I think of all the excuses I used. Another good motivator is to go with a friend and make it a social thing. A class with a friend is a good way to start. Weight-bearing exercise doesn't require a lot of time and can be as little as 20 minutes 3-4 times a week.You have overcome many hurdles so I'm convinced you will find a way to add exercise when the time is right! Thanks so much for the visit!
I don't have time to exercise, but I make the most of the time I'm having. Like walking, and not having to take the elevator or the escalator, and cleaning the house when I'm on my day-off's. I want to use the energy of what I've eaten. :)
Very valuable tips, thanks for posting. :)
Welllllll, since I'm one of the voters that clicked 'NEVER' in your poll, I suppose I should do something about it. I am the absolute hands down queeeeeen of I-can't-possibly-go-to-the-gym-today-because (fill in with whatever you want- to include because this CAKE is so delicious haha)...
Anyway, fantastic read, and loved that you pointed out the correlation between weight-bearing exercise and osteoporosis. That is a huge deal for women, and I don't think we can hear it too much. Way to go!
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Yoga is awesome and a new gym is being built near me with great yoga classes but I wish they would hurry up and finish.Thanks so much for the vote and share! It's very much appreciated!!
Love all the tips, healthy life!! Ok, I now feel like a dose of yoga. Thanks for the motivation....exercise is ever so important!! Votes up, away and shared.
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@Peanutritious...A three month gap does make it a challenge to go back but glad you found something you like. It is amazing how much it reduces stress and boosts one's mood! I used to do it for that reason alone and then the physical changes started happening which really helped my motivation. Thank you so much for taking the time to comment and for the vote!
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@Sherry Hewins...It helps so much to love exercise and yes after I am done I would say I always feel good even if I am struggling to get through it. I learned tip number 1 from experience and kept waiting to feel excited to exercise like I used to. I then realized I would have to go anyway and now am starting to to finally feel a little eager to go. Thanks so much for your comment and hope to see you again!
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@CyclingFitness...Thank you for your honest perspective. When I first began I was unable to do a single push up and could barely lift the bar on the bench press without any weights on it. Thanks to two great trainers and much of my own research over the years I learned so much including bench pressing more than my body weight and even beat a guy in a pull up contest. I developed a passion for fitness and many people began asking me for fitness advice. Suddenly I found myself without any motivation to return to the gym. Finally, I found my way back to the gym and wrote this article to help others based upon my own experience. I completely agree that there is a lot of information on the topic of exercise. I enjoy helping others by sharing my unique perspective in an easy to follow format. Thanks so much for the visit.
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@Victoria Lynn...Congratulations on keeping up the routine for a month and your progress! It is so motivating to see those changes. You probably also notice changes in the way your clothes fit as well. I find it takes a lot of effort to see changes in my legs but is so worth it when it finally happens. Thanks so much for the comment and keep it up!
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@Angela Kane...I agree that anything that becomes part of your daily routine becomes easy to maintain. It used to be part of mine and I am hoping it becomes that way again. Thank you so much for taking the time to read and comment!
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@tammyswallow...Great music makes a big difference. In fact I'm changing my playlist today so I can be ready for my workout tomorrow. I didn't have enough variety today. Working out outdoors and extreme heat don't mix.Thanks so much for you comment!
While these are themselves good tips for a potential exerciser and you have used good images to provide a reader experience I feel that you haven't really come up with anything different to the plethora of information that is already out there- weight loss and exercise motivation is an extremely competitive marketplace which you're pitting yourself against in the quest for traffic.
You are spot on! You really do feel so much better after exercise but if you stop for a while it gets harder. I recently had a gap of about three months and found it daunting to get back into it. I'm back on track now and feel less stressed and more positive. I do Body Combat for the stress relief and Body Pump for the weight bearing bit. I just feel so much happier when i'm exercising! Great advice and great motivation. Voted up up up!
I LOVE exercise once I've been doing it, I actually get addicted to it. It's such a great feeling you have after a good workout! However, if I take a few weeks off, whatever the reason, it's SO HARD to go back. So, for me, your tip #1 is the most important. If I wait till I feel excited to go, I'll never go. Once I get started, there's no stopping me. Voted up.
I DON'T like exercise, but I recently joined Curves and have been going 5 days a week for a month now! I just have to tell myself I'm going. Once I get it done, I feel good about myself, and I am starting to notice a smaller waist and smoother legs. Yay! so I think I can now keep it up. Thanks for an inspiring hub!
I am always trying to stay motivated to exercise. I feel it helps when you just do it everyday making it a part of your daily schedule so you do the exercise without thinking about it.
These tips are very fun. I love working out. The only time I don't have the motivation is when I have to work out outdoors and it is too hot. I joined a gym so I have no excuses. I invest in great music and equipment and this keeps me motivated. You hit the nail on the head!!
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@Kat thurston...With health issues it is very important to stay physically active. Also for prevention of other health issues exercise is key. Awesome job on doing some type of exercise daily!! Walking is considered weight bearing which is good for preventing osteoporosis so it is definitely worth doing. Thank you so much for taking the time to read and comment!
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@greeneryday..So happy to hear this motivated you to start exercising. I do understand what it is like to get out of a routine. It surprised me that it felt good to be back after avoiding it for so long. Thank you so much for the comment and vote!
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@ignugent17....Boredom is one of the top reasons people stop exercising and that one kept me away from the gym for a long time. A new playlist on my Ipod every few days seems to be the only way I can combat that one. Thanks so much for the comment and the vote!
Really good tips. It's hard to stay motivated, and so easy to just say "I think I'll skip today", but you have to stay consistent to reach your goals. I agree about the music. On days that I forget my Ipod, it's so much harder to get through my routine. Voted up, useful and interesting.
very good tips, I have scolosis and arthisitis so it's very important that I stay active. I try my best everyday to some type of physical activity for at least 15 minutes. On my good days I do more. Even if it means walking up and down my sidewalk at least its something.
Very good tips on how to motivate ourselves and get back to the gym... I have been skipping exercise for quite a while but this hub makes me want to start again... thank you and voted up
Thanks for the motivation! The one that gets me all the time is boredom. Music really helps.
Voted up and more!
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