Staying Motivated – Fitness

by Ruth Johnson
Young woman running alone up stairs outdoor

Have you ever started a fitness program which you stopped the training along the way?

If your answer is yes it means you are not alone in this. A lot of people anxiously start a training program but they quit along the line may be due to boredom. Deciding to start a fitness routine is one thing, staying true to the end of the training is another thing. Most people stop their fitness routine when they start getting bored or no more enjoy the training programme.

The question you need to answer is this; how did what seems interesting to you when you started suddenly became boring? What went wrong? What changed? I have noticed that many people suddenly lose interest and motivation as they get to the middle of their fitness training programme.

Before you start any fitness programme, you need to first accept the fact that enjoying a healthy lifestyle is a process, not a spontaneous event. Fitness is the end result of your daily routine, not the process.

We all have certain habits and these habits have in one way or the other contributed to our unhealthy living. Your eating habits need to change if you really want to see positive results from your fitness routine.

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Wrong eating habits like taking excessive junks make all your effort to keep fit futile. This is because junks facilitate the storage of bad fat. So it is important you know that maintaining a healthy and fit body depends on the choices of food you consume daily and the quality of the exercise you do.

These habits of taking healthy food and engaging in exercises do not only keep you fit and healthy, but it also enhances your energy level, mood, and appearance.

Just know that the fitness of your body is very important. So you need to set aside at least 30 minutes a day to do some exercise. You can do this in the early hours of the morning before getting ready for work or maybe 3 days a week.

I know that starting this exercise routine is not a problem for you but the major issue is staying true to the plan. Well, to stay motivated you will need to always focus on the reason and goal why you started the routine in the first place. After studying many people who have challenges in continuing their fitness routine, I came up with some tips. These Tips have been found to be very helpful in keeping people motivated all through your training programme.

Here are some tips to help you stay motivated

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Make it Exciting

It is vital you know that you don’t need to do a particular exercise because your friend or neighbor is doing it. Go for an exercise that interests you. Yes! that you enjoy doing.

Always remember that whatever works for your neighbor may not necessarily work out for you. So first select the form of exercise that you enjoy doing, try something different but exciting.

Just have in mind that your exercise does not necessarily have to be tedious or boring.

 Set Goals

You can set simple and realistic goals and then increase your goals with time. But don’t try to start with unrealistic and frustrating goals that can make you give up.

For instance, if you have not exercised for a long time, it is good you start with about 7 to 10-minute walk every day. Then with time, you can increase your walk time to about 15 or 20 minutes and so on.

But imagine a situation whereby you started about 4 to 5-hour walk.  After the first 3 days, I can assure you that you won’t try to take a walk on the 4th day. With time you become frustrated and you will lose interest.

However, the Department of Health and Human Services has recommended that you do at least 150 minutes moderate aerobic activity in a week or 75 minutes of vigorous aerobic activity in a week. You may decide to combine both moderate and vigorous activity for 105 minutes a week.

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Avoid Excuses

It is true that you may be too busy or occupied to find time to exercise. But I will advise that you plan your exercises as you’d plan any other daily activities.

Avoid procrastinating. You can chip in a simple exercise into your usual morning routine.

For instance, you can decide to take the stairs rather than take the elevator, or take a short walk around your company premises when on break.

Or even pedal a stationary bicycle while waiting for your bathing water to get ready.

Sitting for too long can be detrimental to your health. Just try to take a walk off your seat whenever you have the slightest opportunity.

In order to stay motivated to your exercise, avoid planning hectic exercises that may require much of your time. Just make it simple. For example, maybe you walk the staircase of your office complex several times a day.

Walking the staircase may be necessary but for the sake of exercise, it has to be deliberate.

Write it down

Write down your fitness goal as if it is a contract, sign it and place it on the fridge or wardrobe that you visit always. This may sound funny but it works.

You may also write the benefit of the fitness routine you are doing. Seeing this note always can help you stay motivated.

On the Other hand, you can create a record sheet upon which you write all your daily results. This will help you to track your daily fitness progress.

You can record what you did during each exercise session, how long you exercised and how you felt at the end of each routine. This record can keep you motivated to do more.

Join Force with like minds

Always remember that you are NOT the only one interested in keeping fit. Watch out for like minds in your neighborhood, your gym, amongst your friends or loved ones.

You will find people who are also trying their best to keep fit. Associate with them and keep to appointments whenever you are to go for a workout with them.

Walking in pairs or keeping company during your fitness routine keeps boredom at bay.

Whenever you feel like making excuses, your fitness partner will check on you and by so doing he or she will motivate you.

Be Flexible                                          

You don’t have to be too hard on yourself just as you don’t have to be too unserious about your fitness routine. Just be flexible. If you don’t feel up to the task or you feel you are not strong enough to exercise, just take a break for maybe 1 or 2 days. Be gentle on yourself. But ensure you get back on track soonest don’t procrastinate.

Give Your Self a Treat

Once you conclude your fitness routine for the day, it is advisable that you take a few minutes to enjoy the freshness and good feeling that the exercise released to your body. Or on the other hand, you may decide to get for yourself new pairs of walking shoes or joggers once you reach a certain milestone. This can keep you motivated.

In Conclusion

To keep doing your best in what you do, make your exercise exciting, flexible, enlist friends, set goals, avoid excuses etc.. For with these you’d be motivated to continue your fitness routine.

No matter how many times you have been trying, you only see yourself as a success when you can’t afford to miss your fitness routine for any reason.  It becomes like an addiction.

And this means you are setting yourself in a position of enjoying better health, good physique, happiness, and vigor for a lifetime.


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