Struggling to Exercise? Here's How to Get Moving!

Finding it hard to stick to an exercise routine? You’re not alone! Here are some simple, practical tips to help you stay motivated and make movement a natural part of your day:

Discover Your "Why" and Visualize It

Motivation starts with purpose. Ask yourself: Why do I want to exercise? Maybe it’s to boost your health, gain more energy, manage stress, or set a great example for your kids. Having a clear reason can keep you focused. Close your eyes and imagine the outcome—feeling stronger, happier, or more confident can be a game-changer (Rhodes et al., 2019).

Sneak in Extra Steps

Every little bit adds up! If you drive or take public transport, park a bit farther away or get off a stop early. These small changes might not seem like much, but they can help you hit your daily movement goals without much effort (O'Donoghue et al., 2018).

Share Your Goals for Accountability

Tell a friend, family member, or coworker about your exercise plans. When others know, they can cheer you on or join in! Plus, a little nudge from someone else can work wonders when your motivation dips (Chevance et al., 2021).

Be Ready Anytime

Keep your gym gear handy—in your car, at the office, or in your bag. That way, you can jump into action whenever an opportunity pops up. Convenience is your best friend when building new habits (Fredriksson et al., 2018).

Start Small and Celebrate Progress

You don’t need to run a marathon on day one! A five-minute workout is totally fine. Maybe it’s a quick stretch, a brisk walk, or a few squats. Small steps are still steps forward. Remember, progress is progress, no matter how small—and it’s definitely worth celebrating (Brellenthin & Lee, 2022).

Be Kind to Yourself

Life happens, and some days won’t go as planned. That’s okay! Instead of beating yourself up for missing a workout, practice self-compassion. Remind yourself that it’s about consistency over time, not perfection. Treat yourself like you would a friend, and focus on getting back on track next time.

Make It Enjoyable

Exercise doesn’t have to mean slogging it out at the gym. Find activities you genuinely love—dancing, hiking, swimming, playing a sport—whatever makes you smile. The more fun you have, the more likely you’ll stick with it. After all, fun is one of the strongest motivators for staying active (Rhodes et al., 2019).

Track Your Wins

Use a journal, a table, or a fitness app to log your workouts. Watching your progress over time can be incredibly motivating and help you keep the momentum going. Self-monitoring is a proven way to build and maintain habits (Teixeira et al., 2012).

Reward Yourself

Give yourself a little treat for sticking to your routine. It could be a relaxing bath, your favorite healthy snack, or some snazzy new workout gear. Rewards make the process more satisfying and reinforce the habit. This ties in with the Self-Determination Theory, which highlights the role of intrinsic motivation in sustaining exercise behavior (Teixeira et al., 2012).

With these tips, you’ll be well on your way to a healthier, more active lifestyle. Remember, every step counts—progress is progress!

And if you’re looking for personalized strategies to meet your unique needs and goals, book a consultation with me. Together, we can create a plan that works for you!

References:

Brellenthin, A. G., & Lee, D. C. (2022). Physical activity and the development of substance use disorders: Current knowledge and future directions. Progress in Brain Research, 261, 443-464. https://doi.org/10.1016/bs.pbr.2021.02.008

Chevance, G., Baretta, D., Golaszewski, N., Takemoto, M., Shrestha, S., Jain, S., Rivera, D. E., & Klasnja, P. (2021). Goal setting and achievement for walking: A series of n-of-1 digital interventions. Health Psychology, 40(1), 30-39. https://doi.org/10.1037/hea0001044

Fredriksson, S. V., Alley, S. J., Rebar, A. L., Hayman, M., Vandelanotte, C., & Schoeppe, S. (2018). How are different levels of knowledge about physical activity associated with physical activity behaviour in Australian adults? PloS One, 13(11), e0207003. https://doi.org/10.1371/journal.pone.0207003

O'Donoghue, G., Kennedy, A., Puggina, A., Aleksovska, K., Buck, C., Burns, C., Cardon, G., Carlin, A., Ciarapica, D., Colotto, M., Condello, G., Coppinger, T., Cortis, C., D'Haese, S., De Craemer, M., Di Blasio, A., Hansen, S., Iacoviello, L., Issartel, J., ... Boccia, S. (2018). Socio-economic determinants of physical activity across the life course: A "DEterminants of DIet and Physical ACtivity" (DEDIPAC) umbrella literature review. PloS One, 13(1), e0190737. https://doi.org/10.1371/journal.pone.0190737

Rhodes, R. E., McEwan, D., & Rebar, A. L. (2019). Theories of physical activity behaviour change: A history and synthesis of approaches. Psychology of Sport and Exercise, 42, 100-109. https://doi.org/10.1016/j.psychsport.2018.11.010

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. https://doi.org/10.1037/0003-066X.55.1.68

Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: a systematic review. The international journal of behavioral nutrition and physical activity, 9, 78. https://doi.org/10.1186/1479-5868-9-78