How do I stay motivated for exercise?

Clearly, exercise can be a struggle. In fact, when we do our courses we say that some people see exercise as frightening. It does not have to be that way, but how do we maintain a regime?

According to many surveys, people who do not exercise feel they do not have enough time or are too tired. It has been claimed that many find gym membership too expensive, or that they do not have a friend to go with them, and these are reasons that they did not get enough physical activity. However, research has shown that many who do pay for gym membership never attend.

But it does not have to be that way. Going to a gym can be great, but you can work out at home or in a park. Yes, it is much easier if you are with a friend or in a group - maybe take the time and effort to see if there is something in your area.

It can all come down to motivation though, getting into the routine of fitness and exercise. Let's look at some ways you can do that.

Think about a time when you did exercise and it was fun

A 2014 Study found that participants who were asked to think positive thoughts about exercise were more likely to exercise the following week than  those who were asked to think about negative memories, or no memories at all.

Exercise can bring on negativity as many who do it are only exercising because they feel they have go themselves into a bad place, over weight or general fitness. It is almost as if we are punishing ourselves for being bad, and the "sentence" is exercise. Instead, but looking at it as a way of improving yourself, mentally that can push you further.

Get a friend to help

As we put above, having someone along can help you exercise harder and longer. You are accountable, and someone can encourage you towards your goals. Join a local group. Also, if you set dates and times to meet up you are more likely to attend, instead of finding reasons not to exercise. Ultimately, the choice is yours.

Use music to motivate you

Ironically, this appears to be a gender thing.

In a 2015 Study, women who got to listen to their favourite music while exercising ran farther than women who listened to other music while, or no music.

However, for males there was little change - although I am sure hearing music you like is bound to be a spur of some kind. I have found that there are certain songs that make me want to walk/run faster.

Stop using "genetics" as an excuse

Yes, it is recognised that weight gain can be partly determined by genetics, but people who take this connection to heart are less likely to exerciser and eat well.

I am sure if you believe that your health is out of your control, then you are probably not going to be pushing yourself 100%. But you must work against that fatalistic mind-set, educate yourself on what is truly known, and focus on your targets and goals with self-belief.

Stop focusing just on outcomes

It is good to have goals and targets - do not get me wrong, We need to have things to aim for. But sometimes, instead on focusing on the scales, or on fitting into certain clothing, instead set goals around the process of working out, such as maintaining your heart rate above a certain level, or looking at the proper form of an exercise and the number of reps.

A 2011 Study, found that people who set goals about the process of exercise had significantly higher levels of enjoyment and lower levels of pressure or tension than those who set goals around outcomes. They were also able to stick to their workouts more.

Maybe this is down to "failure". If we do not reach our outcomes quickly, we tend to think we will also fail and then give up.

Love your body

Interesting this one. People who have a more positive image of their body are more likely to exercise. I wonder why this is. Many people exercise because they are unhappy with their shape or size, and use fitness as a tool to improve. But that does not mean we should not appreciate ourselves.

Love your body. Yes, we may get overweight - which society determines is wrong. But be proud of who you are. Shape and size can be changed through diet and exercise. It can be fun. May it enjoyable and have a laugh. Involve people around you. Get outdoors. Good luck everyone!!