Sticking to an exercise routine is challenging for just about everyone, which is why it is vital to have evidence-based exercise motivation tips and adherence strategies that are proven effective in developing long-term exercise habits. Type 2 diabetes, cardiovascular disease, certain cancers, depression, anxiety, and obesity are all reduced by regular exercise. Yet, 80% of adults do not meet the recommended guidelines for aerobic exercise or resistance exercise.
According the research linked above, the most commonly expressed reasons for not participating in exercise are lack of time (due to family or work obligations), lack of motivation, caregiving responsibilities, lack of a safe environment to exercise and lack of social support. It’s interesting to note that the majority of people who quit an exercise program do so within the first six months of starting it. To counter this exercise drop-out phenomenon, research on this topic indicates that health and exercise professionals ought to target the self-efficacy behaviors of the person starting an exercise program to help them adopt a long-term exercise program.
This means finding ways to support people in their initial desire for optimal health and fitness and provide them with an exercise program that includes tools to help them succeed.
As a class project, the 64 students in my Introduction to Exercise Science class at the University of New Mexico, Albuquerque, scoured research articles and internet pages, and selected 25 highly useful tips for achieving exercise success. These advice target a person’s self-efficacy in order to encourage them to start an exercise program and avoid quitting. As you read through this list, identify those strategies that resonate with you and fit best with your lifestyle, then incorporate those that will make the biggest impact.
1. Set Realistic Health and Fitness Goals:
Establish achievable and realistic fitness goals that align with your abilities, health and lifestyle. Consider posting them somewhere in your house, like a nightstand, as positive reminders for yourself. To keep yourself motivated and on track, break down your short-term (two to three week) goals into smaller, more manageable ones.
2. Plan your workouts in advance and include:
Them in your weekly schedule to make them a consistent part of your daily routine. Create a weekly schedule and include your exercise time.
3. Start Slow:
Gradually advance into your exercise routine to avoid injury, allowing your body to adapt to the new physical-activity demands.
4. Find Workouts You Enjoy:
Select a variety of enjoyable workouts—in the gym, at home, and outdoors—to increase your likelihood of long-term program adhesion. To keep moving forward, you’ll need to keep pushing your body harder and harder.
5. Mix It Up:
Prevent boredom by diversifying your workouts with different sections, including cardiorespiratory, muscular strength, flexibility and mind/body exercises.
6. Get the Right Gear:
Invest in comfortable workout attire and appropriate footwear to enhance your overall exercise experience.
7. Track Your Progress:
Keep a record of your fitness achievements and improvements to stay motivated and to track your journey to optimal health.
8. Consider participating in small-group:
Physical activities by establishing or joining a social network of fitness enthusiasts (such as a walking club).
9. Reward Yourself:
Establish a non-food reward system (e.g., watching a movie, reading a new book or spending more time doing a hobby) for reaching fitness and health milestone goals to reinforce your positive exercise habits and sustain your fitness motivation.
10. Include Music or Podcasts:
To make your workouts more interesting, make a playlist or listen to podcasts while you exercise.
11. Prioritize Consistency Over Intensity:
Focus on maintaining a regular exercise routine rather than pushing yourself too hard in sporadic high-intensity workout sessions.
12. Seek out the Support of Significant Others:
Let friends and family know your exercise goals so that they can encourage and support you in achieving them.
13. Find a Workout Partner:
For certain exercises, find a workout partner. Working out with a partner can be more fun and provide accountability. It helps if your workout buddy is at about the same fitness level as you.
14. Set Reminders:
Use smartphone apps or alerts on your mobile device to keep track of your scheduled workouts and movement snacks.
15. Take Advantage of Some Outdoor Exercises:
If the weather permits, engage in some outdoor activities like hiking, biking, and walking to enrich your fitness routine with variety and enjoyment.
16. Pay Attention to Your Body’s Signals:
To avoid injury and overexertion, pay attention to your body’s internal signals, such as being energetic, tired, or sore.
17. Fine Tune Your Dietary Pattern:
Match your physical training demands with a health-promoting dietary pattern for optimal performance and exercise recovery. Keep in mind that a poor diet can’t be beat by exercise.
18. Organize images, drawings, and quotes:
That motivate you to remain committed to your fitness journey on a Vision Board. Place in a private area of your living space.
19. Mini Workouts Count:
On days when you are feeling short on time, try combining a brisk walk, some squats, push-ups and crunches into a 10-minute mini workout. When it comes to improving your mental and physical health, these little workouts matter.
20. Set a Consistent Bedtime Routine:
Ensure you get enough sleep (seven to nine hours) to support your energy levels, health and exercise recovery.
21. Consider Hiring a Personal Trainer for Expertise, Guidance, Education, and Motivation Tailored to Your Fitness Goals:
Invest in Professional Exercise Guidance
22. Use Technology:
Utilize fitness apps, wearables or online platforms to monitor your progress and gain insight into how to improve your workouts.
23. Establish Pre- and Post-workout Routines:
Develop a pre-exercise routine, such as a brisk walk, that signals your body it’s time to get active, mentally and physically preparing you for your workout. Create a post-workout routine with your favorite stretches and mind-body breathing exercises.
24. Make It a Habit:
Consistency is key. Stick with your exercise routine until it becomes a habit that you naturally incorporate into your daily life.
25. Maintain a positive attitude:
Concentrate on the health benefits of exercise, and don’t let setbacks prevent you from achieving your exercise goals over the long term.
Final Thought
Keep in mind this saying: Your body will do what your mind believes. You are already more than halfway there if you are confident in your ability to achieve your health and fitness objectives. You can do this!