Do You Need
Exercise Motivation?

Here are some tips to help you develop exercise motivation. Whatever else you do, remember to be kind to yourself. Changing habits takes time.


Tip 1

Exercise with someone you like, whether it’s a mate, friend, or family member. Make a firm date, for example, going for a walk on Monday, Wednesday, and Friday mornings, or meeting for an aerobics class on Tuesday and Thursday afternoons.

Exercise Motivation Tip 2

Pick something you enjoy. If you are an outdoor person try walking, running, or biking. If you are challenged and invigorated by competition, try racket sports, volleyball, or basketball. If you prefer something more meditative, consider yoga, tai chi, martial arts, or dance. Exercise, workout, dance, and sports videos are a great way to start any activity.

Exercise Motivation Tip 3

Set goals related to participation in your exercise program instead of outcomes such as weight loss. Here’s an example: I will work out three times a week at a convenient time (even if it’s 10 minutes of stair-climbing during my lunch break).

Exercise Motivation Tip 4

Notice how you feel after working out. Did you feel challenged, satisfied, relaxed, or tired in a "good" way? These results will help you want to continue. If you are uncomfortable or in pain, whether it’s immediately after or the day after, ease off. Reduce the amount of time and the intensity of your workout. Remember, you want to enjoy exercising.

Exercise Motivation Tip 5

On the other hand, you may want to be a bit challenged by your workout. Of course, if you have only 20 minutes when you want to walk for 30, it’s better to get out and do it, rather than to skip it. But, when you can, go just a little longer or faster, or use more weight every so often so you don’t get bored. You may even want to try a new class at the recreation center or get out the bike instead of your walking shoes.

Now that you have some exercise motivation, get started with these five-minute workouts.