Regular exercise is very important. And when you’re in “the zone” and having a great workout, it can be very exhilarating. But what about the days when you’re just not excited about it? How do you keep your motivation from plummeting? Here are a few tips:
Variation
For a lot of us, doing the same workout day in and day out can feel very repetitive, and it can get old fast. So try mixing it up. Maybe you jog a few days a week, then you do yoga for a few days. Even if you want to stick with the same kind of workout every day, there are still ways to add variety. If you’re a jogger, try a new route. If you lift weights, try a new machine or a different exercise. Do whatever keeps you interested.
Have the right attitude
When working out feels like something we’re obligated to do — and when we start to feel guilty when we don’t do it — then it’s difficult to maintain our motivation. Exercising doesn’t have to feel like doing your taxes. If you approach it with the right attitude, it can be something you take pleasure in and genuinely want to do. Yes, there will always be those days when we’d rather hit the snooze button instead of hitting the gym. But if you remind yourself that you’ve created a workout routine because you love and respect yourself enough to care for your body, you’ll be much more likely to stay on track.
Listen to your body
This one goes along with having the right attitude. If you start to view exercise as an obligation, one of two things is likely to happen. As discussed above, you may just lose interest. Or, you may push yourself even harder because you feel like it’s something you’re “supposed” to do. You may continue pushing your body even if you’re exhausted or injured. And eventually, this is likely to cause burnout, too. So pay attention to how your body feels, and don’t be afraid to be gentle with yourself.
Ditch the self-criticism
The reality is, life happens. Sometimes things come up and we just don’t have the time to work out on a particular day. Don’t guilt trip yourself about that. And even if it has been years since you’ve exercised, don’t get down on yourself. Just start where you’re at and do the best you can. Being critical of yourself will only sabotage your efforts.
Make it fun
A great way to keep yourself interested in your workout routine is to find little ways to make it fun. If you’re a jogger, create a playlist of your favorite songs. If having a workout buddy makes exercising more enjoyable for you, reach out to a friend who may be interested. There are even people who do parkour dressed as superheroes! Working out doesn’t need to be boring.
Get support
Sticking with a workout routine is much easier when you have people around you who recognize your hard work and accomplishments. So tell your friends and family about your efforts. Join online groups of like-minded people looking to get in shape. Starting and maintaining new habits isn’t always easy, and having a network of cheerleaders can go a long way.
No more negativity
It’s easy to fall into the same mindset of the people we spend the most time with. If there are people in your circle who have a negative attitude, try to minimize the time you spend with them; or at the very least, try to avoid talking to them about your exercise routine. If you have a coworker who has given up on trying to improve their own health, that cynicism could rub off on you. Don’t let the negativity and frustration rub off on you and your ability to maintain a healthy lifestyle.
Reward yourself
Set goals and treat yourself when you reach them. These don’t have to be extremely difficult goals. You don’t need to be running a mile in five minutes. Your goal could just be to workout three days a week — and when you do that, find a nice way to remind yourself you did a good job. You can get a massage, go to a spa, or even just carve out a little quiet time for yourself at home to watch a movie or read a book. At the same time, it’s important to listen to your body — don’t feel like you need to push yourself to reach a goal if your body is telling you otherwise.
Make room for change
Our bodies have different needs at different points in our lives. Our dietary and exercise needs change significantly during pregnancy, for example. But it doesn’t have to be something as dramatic as pregnancy for your needs to evolve. A new job with a different schedule can change the amount and type of exercise that feels doable. Remember, the type and intensity of exercise that felt great to you a year ago may not be right for you now. Don’t be afraid to change your routine and experiment with new kinds of workouts.
—Sarah Cooke
Sarah Cooke, is a Certified Body Image and Eating Psychology Coach and writer who is passionate about organic food and helping others heal at the deepest level.
