When I really detest working out, how can I increase my motivation?

June 23, 2022

What are some science-backed tips for getting motivated?

  1. Determine your "why" — are you motivated to work out for health reasons? Are they your children? Is it related to how exercising makes you feel? Exercise has long-term positive effects on health and function, as well as immediate positive effects on mood and vigor. You may be more motivated to exercise if you are clear in your mind about the benefits you hope to obtain.
  2. Make plans to work out with a pal. Because you won't want to disappoint your friend, you'll be more likely to follow through. Additionally, according to a study, exercising with friends and family increases the amount of time spent exercising compared to exercising alone.
  3. Reward yourself with new workout attire or sneakers that you'll like wearing. Make sure you tie the reward to a certain quantity of activity so you have to work for it.
  4. Purchase an activity monitor. Fitness trackers contain a variety of functions like prompts, self-monitoring, and goal-setting that are intended to increase motivation. Numerous studies indicate that activity monitors boost physical activity.
  5. Make it a habit to exercise at the same time every day. According to research, early exercise promotes habit building more quickly than nighttime exercise.
  6. Take part in a fun activity. It's challenging enough to begin a new exercise routine. By engaging in something you find enjoyable, you can increase your odds of sticking with it. In addition, if you are exercising at a higher level while enjoying what you are doing, you might not even be aware of it. Avoid running if you detest it. Take a lengthy stroll outside.
  7. Begin modestly. Instead of going overboard, leave yourself wanting more. Additionally, you're less likely to hurt or feel sore.
  8. When exercising, listening to uplifting music boosts mood, lessens perceived exertion, and increases work output. These advantages are especially potent when used in conjunction with repetitive, rhythmic exercises like walking and jogging.

It takes around three to four months to develop an exercise habit, so have patience with yourself and think long term. After then, your workout habit will be maintained by your internal motivations. Who knows, in a few months you might be the one who is addicted to fitness and motivates your friends and family.

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