How to get the motivation to exercise? 9 golden tips

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How to get motivation to exercise - tips

Do you want to exercise, but never get around to it? You know that exercise is healthy and exercise is essential for good health… But still, it doesn’t work? Do you often use excuses such as; I don’t feel like it, I don’t have time, I’m tired…

Do you always sit on the couch with your lazy ass, a bag of chips, and Netflix? You don’t feel fit, have little energy, and often feel lethargic?

Then NOW is the time to motivate yourself and plan sports into your daily routine! How do you start doing this, how can you motivate yourself to start exercising, and then continue to do so?

Motivation to exercise now

No motivation to exercise?

Apologies and subterfuge are usually the biggest reason why we don’t exercise or continue to exercise. I’ve learned in the meantime that all kinds of excuses or subterfuge are pure bullshit.

We tell ourselves that we don’t have time, for example. For starters, you need to stop making excuses, no lame excuse is good enough for not exercising. Too tired, no time, no sense, that only exists in your head!

Stop sticking negative thoughts in your head, think positive, and go for it!

Finding the motivation to exercise

With the following tips you will certainly find the motivation (back) to start exercising:

Tip 1: Choose an activity or sport that you like to do or have wanted to do for a long time

There is always something you like. If you haven’t exercised in a long time, do a little digging in your memory and look at what you used to enjoy doing. Maybe there is something you want to pick up again.

Look at your group of friends what they do about sports, if there are things you like and want to do yourself, you immediately have a buddy to exercise together.

If you have no idea what you want to do, try a few things and eventually you will find something you like and want to keep doing.

Tip 2: Make exercise a routine

To stay motivated, it is important that you continue to exercise consistently and that sport becomes a regular part of your life. Choose for yourself how often you want to exercise and plan this on a fixed day or time, for example. Be strict with yourself and follow this schedule strictly.

Don’t miss a day and don’t make excuses. A hard day at work is no excuse not to exercise, on the contrary! Make exercise an ongoing part of your day.

Tip 3: Make progress by starting small and building up slowly

If you have to start from scratch, don’t expect to be in top shape or do the craziest things after 2 weeks. Build it up slowly and you’ll get there over time.

If you have been sporty in the past, you probably still have a certain basic condition, in this case too, it is best to build up again slowly and not immediately expect top performances from yourself.

Don’t burn yourself by wanting too much at once, you’ll never last. Take your time to get better. Don’t let yourself be demotivated if things don’t go well for a day, that’s completely normal.

Make progression in your exercises for motivation

Tip 4: Make sports fun for yourself by adding some extras

I often hear from people that they find jogging, for example, or sitting for hours on a bicycle boring. It just depends on what you make of it and expect it. Sports never have to be boring.

For example, while walking or jogging you can listen to music or a nice podcast, and your training will fly by. You can also find someone to do sports together, then you can have a chat… If you like to sit for hours on your bike, map out your route so that you cycle past some sights, and stop at nice places.

Make it fun and interesting in a way you feel most comfortable with.

Tip 5: Exercise is important for your health

Recreational sports are healthy. Do you have some health problems, are you overweight, are you lethargic, stressed,… always keep in mind that exercising is healthy. Anything you do is better than doing nothing.

If it is a day less, that’s not bad at all, you did it again. If you only walk 3 km for a day instead of the normal 8 km, no problem!

By exercising you will make your body stronger and without a doubt, you will ultimately reap the benefits.

Tip 6: Exercising makes you happy and makes you feel good afterwards

Exercising is not only very healthy, but it also makes you happy. During exercise, various substances (endorphins, serotonin, and dopamine) are released that give you a blissful feeling.

If you are exhausted after exercising, keep in mind what feeling exercising made you last. Take this with you to your next session, you want this feeling again and again and it will motivate you to keep working out.

Exercising makes you happy and makes you feel good afterward

Tip 7: Keep track of your sports performance, compare and see the progression

What could be more fun than making progress, getting better at the things you love to do,… nothing, right?

There are a lot of resources to track your sports performance, but if you’re just starting out, pen and paper can be enough to log your performance. Write down your best time, longest distance, etc… on paper each time you exercise and compare.

Compare only with yourself and your own achievements, not with others, there will always be people who are better at something than yourself, just like there are people who are less good than you. It’s about you and your achievements, progress, and successes.

Excercise goas

Tip 8: Set fun and achievable goals for yourself

Knowing what you are going to do sports for is the ultimate motivation to keep up with sports. Set yourself an attainable goal that you want to achieve by exercising.

You can read exactly how you approach this and how to set good goals in my article about goal-oriented training.

Tip 9: Exercise doesn’t have to be expensive

Apart from sports clubs and fitness centers, exercising doesn’t have to cost a lot of money. You ultimately make it as cheap or expensive as you want. Sports in itself can be done for free, nature and public sports locations and roads are everywhere.

get motivation to sport.

All you have to do now is get started right away. Don’t wait any longer, delay will come again. Put away your excuses and subterfuge and get started today!

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Geert is a marathon mountainbiker who is also a bike maintenance graduate. Besides mountain biking he likes going on hikes and he loves an occasional trail run.

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