10 Tips for Staying Motivated 

Starting an exercise program is often the easiest part. Adhering to it is the challenge! If you need some motivation, these 10 tips may help you.

Everyone wants to look good, yet so few people are satisfied with themselves. Whether it's their weight, their appearance, or their lack of fitness, strength, and flexibility, many seek to change their lives for the better. And what better time to do this than the beginning of a new year?

If you're like many individuals, however, you'll start a diet or exercise routine, only to quit a few weeks into the new year. While it's easy to start a program, adhering to it is the challenging part. Of those who begin a program, fifty percent quit within three to six months. Despite the many benefits of exercise, only 15 percent of Americans workout three or more days per week, while 25 percent are completely sedentary. The remaining 60 percent are inconsistent with their physical activity (John Acquaviva, Ph.D).

Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits and will be more likely to continue. So how can you find the motivation within you to accomplish this? While true motivation must come from within, these tips will help you keep motivated:

1. Find something you enjoy and that will be easy for you to do.

If you hate running, than don't start a running program. Try brisk walking instead. Also, consider what is nearby. Maybe you enjoy swimming, but if you don't have access to a pool, that's not a good choice either. Your best choice is something that you are able to do.

2. Exercise at the the right time.

If you're not a morning person, first thing in the morning might not work for you. But don't use that as an excuse for not exercising, and be aware that the longer you put off exercising, the harder it is to get motivated to exercise. See When's The Best Time to Exercise? for more ideas.

3. Set specific, realistic, and attainable goals--both short-term and long-term.

Your weekly goal might be to work out four times, while your long-term goal might be to finish a 5K race. Keep your goals attainable. If you've never run before, don't attempt a marathon in your first couple months. A 5K would be a much better choice.

4. Monitor your progress.

Keep a journal to see your improvement. Note your feelings about your exercise program, as well as your accomplishments. Progress takes time, but is a great encouragement to keep on.

5. Don't push yourself too hard or you'll want to quit.

While progress takes work, allow yourself adequate time to each new level.

6. Reward yourself for each new goal reached.

Buy yourself a new book, article of clothing, or something else that you enjoy. (Don't buy a box of candy, if you're trying to lose weight!)

7. Read about exercise and fitness.

The more you read, the more you will learn about exercise and avoid potential pitfalls or common misconceptions about exercise. 

8. Vary or change your routine.

When your workout routine starts to get stale, add variety. Whether you walk, run, or cycle, you can try new and different routes. If nothing else, do your regular route backwards. Also, try adding another activity for change. Not only is that great cross-training, but variety helps prevent boredom.

9. Get the support of others.

Exercise with your family, spouse, friend or neighbor. Consider joining a group (running, cycling, or aerobic class). You'll be more likely to continue with a routine, if you have a support group or someone to hold you accountable. It is so much easier to run at 6 AM when you know a friend or neighbor is waiting for you.

10. Do not worry if you miss a session or two, but keep going.

Okay, so you missed a morning or two of exercise, or maybe you blew your diet. Don't use that as an excuse to quit, and don't wait for another new year to start. Each day is another chance to start anew.

So what are you waiting for? Time to get fit!

Copyright 2001 by Rachel Keller.

Note: The statistics in this article came from "Getting Fit: Tips to Help" by John Acquaviva, Ph.D. This article appeared in the January 2002 issue of City, a local city guide.