There are many factors behind the lack of motivation.
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1.
Set Clear, Realistic Goals
It’s common to expect too much of ourselves when setting goals.
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Tips for making exercise part of your schedule include:
3.
Anything that gets yourheart rateup and gets you moving will do.
What Is Temptation Bundling?
It can be especially helpful to reserve that particular pleasurable activity for exercise.
Start Small
Avoid all-or-nothing thinkingany exercise, even a little, is better than none.
Tips include:
5.
Use Positive Self-Talk
Be kind to yourself.
Don’t focus on the setbacks, as there will always be setbacks.
Instead, focus on what you have achieved.
You didn’t fail to exercise every day last week; you accomplished three days of exercise last week.
Remind yourself:
Leave sticky notes with supportive messages on obvious or higher-traffic places like your bathroom mirror.
Say them out loud to yourself.
Lean on Others for Social Support
Outside support can help.
Explore:
8.
Ways to help make exercising more convenient include:
9.
Give Yourself Rewards
Feeling good after exercising and feeling accomplished when reaching a goal are rewarding.
Rewarding yourself after reaching an exercise goal may also increase motivation.
Assign a reward to each goal that you will receive when you achieve it.
Find Inspiration
What inspires you to exercise is very personal.
If you have any concerns or need additional support, be sure to contact your healthcare provider.
Summary
It can be challenging to get and stay motivated to exercise.
Talk to your healthcare provider before starting an exercise routine.
Stanford Lifestyle Medicine.3 ways to get (and stay) motivated to exercise.
University of Queensland.Staying motivated to exercise at home.
University of British Columbia.How to get motivated to start exercising at home.
National Health Service.How to stay motivated to keep active.
UNC School of Medicine.10 tips to start an exercise routine and make it a habit.
Better Health.Physical activity - staying motivated.
Arthritis Foundation.Tips to stay motivated with your fitness routine.
New South Wales Government.Making activity a habit.
Harvard T. H. Chan School of Public Health.Make exercise a daily habit 10 tips.
National Council on Aging.5 tips to help older adults stay motivated to exercise.
Better Health.Physical activity - how to get active when you are busy.
National Institutes of Health.Staying motivated to exercise: tips for older adults.
2014;14(1):49. doi:10.1186/1472-6874-14-49
