While many people start an exercise routine, the American College of Sports Medicine states that only one in three people manage to stick with it. People who drop out of exercise often cite lack of motivation as a reason for not continuing with their workouts.
Set Goals
Write down your reasons for working out. Setting goals is a proven way to enhance motivation. Whatever your goal, be it to lose 20 pounds, improve your running speed or lower your blood pressure, write it down and refer to it whenever you feel that your motivation is waning. Revisiting your goals can help to focus your attention and remind you why you are working out and why you should continue to do so. Working out without a goal is a bit like setting sail on a journey without a sea chart; who know where you might end up.
Track your Progress
Keep records so that you can see how far you have progressed since your first workout. Record your workouts, your weight, what you eat, your measurements and any other information you feel is relevant. Taking before and after pictures can also help. You might not feel all that different today compared with six months ago, but there have probably been some significant changes. Seeing the positive things you have achieved with your fitness and appearance can help keep you motivated.
Recruit an Exercise Buddy
Working out with a friend, relative or colleague can help maintain your motivation. A workout buddy can help keep you exercising in a variety of ways---from friendly rivalry to not wanting to let the other person down by skipping a workout. Choose someone who has similar goals and a comparable level of fitness to yourself so that you both benefit from the partnership.
Choose Activities You Enjoy
With so many different types of workouts, you should have no trouble finding things to do that you enjoy. Want to improve your aerobic fitness but don't enjoy running? Try swimming or cycling. Want to improve your strength but feel that the gym is not for you? Work out at home using resistance bands or bodyweight exercises. There are lots of workouts for you to choose from, so keep hunting until you find the one that's perfect for you.
Make a Workout Appointment With Yourself
Make working out a part of your daily routine by setting exercise appointments. Decide on a day and a time for your workout and commit to it, just like you would a medical appointment. Try not to double-book yourself or do anything else that may cause you to miss your appointment. This time is your time and, because of the benefits that exercise can have on your health, happiness and well-being, it should be treated with the same degree of importance as any other crucial appointment.
References
- "Foundations of Sport & Exercise Psychology"; Robert S. Weinberg and Daniel Gould; 2006
- "Essential Readings in Sport and Exercise Psychology"; Daniel Smith and Michael Bar-Eli; 2007
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