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Fitness: Tips for staying motivated

Most people know and understand the benefits of a regular fitness regime. Many start, only to quickly lose the fire to continue as soon as they began, some even push and persist for some time, unfortunately, soon enough for most of us, it can quickly become super challenging to stay motivated long enough to begin to enjoy the many benefits and reward of regular exercise. If the above sound familiar, don’t worry we are here to help. We have put together 7 Tips to help you stay motivated.

1. Change your mindset

If you’re having trouble getting motivated to exercise, it might be time to adjust your attitude. Instead of seeing exercise as a chore, something that’s too exhausting, or the worst part of your day, try to view it as a positive, essential component of your self-care.

It’s important to prioritize health over trying to achieve unrealistic goals. Exercise should make you feel happy, healthy, and strong—not be a drag on your life. And if you only see it as a negative, you might need to change the exercises you’re doing, as well as how you perceive them.

When you learn to view exercise as some quality “me” time, you might actually start looking forward to your workouts. In fact, one study found that positive memories of exercising can help inspire future workouts. There are plenty of exercises that can help you

2. Set goals

Set your goals to be realistic and achievable. Start small and work your way up to more substantial goals.

It is okay to have high aspirations but make sure it is something you can realistically achieve, or you may get disappointed and give up.

First, identify your overall objective, work out a plan to achieve it, and set minor goals to keep you on track. It is essential to make sure your overall objective is something that matters to you and only to you. If you don’t, you will quickly lose motivation as the objective is not personal.

For example, if you have not been active recently, a short-term goal might be to walk for 10 minutes each day, five days a week. Even brief stints of exercise can be beneficial. An intermediate goal might be to walk for 30 minutes, five days a week. A long-term goal might be to complete a 5K walk.

3. Make it fun

You’re more likely to stick to a fitness program if it’s enjoyable, so find sports or activities that you like and mix up the routine to keep it interesting. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts centre.

If you prefer to work out at home, look online for videos of yoga, high-intensity interval training, and kickboxing classes. Or take a walk or jog in a local park. Discover your hidden athletic talent or interests. Remember, exercise doesn’t have to be boring.

4. Make physical activity part of your daily routine

If it’s difficult to find time to exercise, don’t give up and make excuses. Schedule your workouts as you would any other important engagement.

You can also gradually increase your physical activity throughout the day. Take the stairs instead of the elevator, or park further away from the store. Walk up and down the sidelines while watching the kids play sports. Take a walk during a break at work.

If you work from home, stretch, walk or climb your stairs on breaks. Or do squats, lunges or situps. Walk your dog if you have one. Pedal a stationary bike, walk or jog on a treadmill, or do strength training exercises during your lunch break or while you watch TV at night.

Research has found that sitting for long periods of time may have negative implications for your health, even if you engage in the recommended amount of weekly activity. If you sit for several hours a day at work, aim to take regular breaks during the day to move, such as walking to get a drink of water or standing during phone conversations or video meetings.

5. Food Matters

When you consume food low in nutritional value or not enough food, your body doesn’t receive the energy it needs. You’ll feel tired, lazy, unmotivated, and grumpy. So, ensure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Eating well will help you reach your fitness goals.

6. Join forces with friends, neighbours or others

You don’t have to do this alone. Ask friends or colleagues to come along when you exercise or go for walks. Work out with your partner or other loved ones. Play soccer with your kids. Convince a group of neighbours to take fitness classes at a local health club or work out together online.

7. Be flexible

If you are too busy to work out or do not feel well, take a day or two off. It is okay to take a break. The important thing is to get back on track as soon as possible. Now that you have regained your enthusiasm, start moving! Set your goals, make it fun, and praise yourself from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.


Remember to be patient with yourself and keep the end goal in sight – it normally takes three to four months to develop an exercise habit. Once you do, you’ll be sustained by internal motivators. It’s possible that you’ll be the one addicted to exercise and motivating your friends and family a few months down the line.


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