I Can't Get Motivated To Work Out

If you just can't seem to muster the motivation or stay motivated to exercise, you are not alone. Approximately one-third of U.S. adults do not engage in any form of leisure physical activity, the Centers for Disease Control and Prevention reports. Sometimes people start fitness programs but quit when they don't see immediate results or become bored. Understanding the many health benefits of exercise along with implementing a few lifestyle adjustments may help inspire you to get moving and stay active.

Positive Health Effects

Regular exercise when combined with a nutritious diet can help prevent weight gain and help you shed excess pounds. Aerobic activity like brisk walking or bicycling most days of the week can improve your stamina and boost your immune system, which can better enable you to fight off colds, flus and other viral illnesses, explains the Mayo Clinic.

Ongoing aerobic exercise can lower your risk of type 2 diabetes, high blood pressure, heart disease, stroke and certain types of cancer. Going for a jog or taking a swim may also ease anxiety and mild to moderate depression.

Make It Enjoyable and Social

Finding an activity you enjoy and then varying the routine can encourage you to forge onward and fight off boredom. Taking a dance class or joining a softball or volleyball league can provide a social outlet while helping you keep fit. Finding a walking, running or tennis partner can help keep you motivated. Nonleisure forms of exercise such as mowing the lawn, raking and gardening can keep you moving while being productive.

Scheduling and Goal Setting

Schedule daily exercise as you would any other important appointment, but remember to keep your workout goals within reach as you get started to avoid frustration, advises the Mayo Clinic. If you've been inactive for a while, you may want to start by walking for five or 10 minutes once or twice per day then build up to 20 to 30 minutes three times per week.

Record and Reward

Keeping track of your progress and setting new goals can help you stay motivated. Record what you did during each exercise session, how long you exercised and how you felt afterward. Taking a few minutes to relish how good you feel after a workout can inspire you to stay committed to regular exercise. Treat yourself to a new pair of walking shoes, swimsuit or tennis racket when you reach a longer-range goal.

Outlook

Try to devote at least 30 minutes of aerobic exercise most days of the week, advises Harvard Health Publications. Even on days you are especially crunched for time, you can find ways to incorporate exercise into your day. For example, take a walk during your child's dance lesson or use the stairs instead of the elevator and park farther from the door.