One of the hardest things about an exercise program is trying to stay motivated after the 'new' wears off. If you have this problem, take heart, because you're not alone! Many of the people sweating on the elliptical at the gym on January 1st are sitting on the sofa around the end of February.
So what can you do to help yourself stay motivated and continue to exercise long-term?
Here are a few simple tips to help you get - and stay - motivated to exercise:
CHOOSE SOMETHING YOU ENJOY
This seems deceptively simple, but it's crucial to staying motivated long-term: choose an exercise you like. If you aren't really interested in running but decide that will be your workout routine, chances are that you won't keep it up for long.
It's a mistake to commit yourself to the latest trend just because it's the 'in' thing at the moment. It has to be something you enjoy or you won't have the heart to hang in there for the long haul.
Pick something you enjoy doing, whether it's hiking, biking, swimming, running, walking - or some combination of activities. That way you'll view it as something you actually *want* to do, rather than a chore you *have* to do.
FIND A PARTNER
All of us will have days we just don't feel like exercising. Having a workout partner can help get us up and moving, even when we just don't feel like it.
Plus, you naturally want to spend time around people you like, so you'll look forward to your day at the gym or on the track since you get to be around friends.
In general, you should surround yourself with people who love and support you and who will help you stay motivated to reach your goals. Try to limit contact (or at least steer conversations to other topics) with friends or co-workers who are critical - or worse, intentionally try to sabotage - your efforts. This is especially true in the beginning when you're trying to establish a habit of exercising.
CONSIDER YOUR SCHEDULE
In order to maintain long-term motivation, you should choose something that fits well with your schedule.
You may find that you do much better exercising first thing in the morning, so that you 'get it out of the way' and avoid excuses to do something else later in the day rather than exercise. You may be just the opposite and look forward to a workout at the end of a long day as a way to unwind and recharge. Or, you may be a mother of young children with no long block of time to devote to a workout, so you have to fit 'mini workouts' in your busy day. Whatever works for you and your schedule will be easiest to maintain over time.
SET GOALS
Sit down and write out all the benefits exercising regularly will bring to your life. Whether it's looking great in a bathing suit at the pool, ridding yourself of health problems, having energy to play ball with your kids - whatever it is that you see as an advantage of exercise, put it on paper. Keep this handy so you can refer to it when your motivation starts to flag.
You can also post pictures of what you want to look like or positive/inspirational sayings where you can see them daily.
Remember, if you are exercising to lose weight and you have a lot to lose, it can be demotivating sometimes to look at the big picture. It may help your motivation to break your large goal into smaller ones. "I will lose 100 pounds" seems overwhelming, but "I will lose 5 pounds" is a much more attainable goal and that 100 pounds is made up of 5 pound steps, right?
DON'T THINK IN TERMS OF "ALL OR NOTHING"
Many of us (myself included), fall prey to the trap of 'all or nothing' thinking. This is a prime motivation killer!
If you think, "I am going to exercise every single day no matter what", you're just setting yourself up for failure because the first time you miss a day - even for a valid reason - you will totally lose motivation.
Be as kind and supportive to yourself as you would be to one of your friends; allow yourself to make mistakes - and then get back on track as soon as possible.
If you strive for perfection, you'll lose motivation because none of us are perfect.
TAKE TIME TO ENJOY THE SUCCESSES
A key factor in staying motivated is to actually recognize and enjoy the successes along the way.
Did you lift more weight today than you have before? Did you get up and go for a jog when you really felt like sleeping another hour? Did you make it up three flights of stairs without getting winded like you did in the past? Congratulations! Make sure to give yourself a little pat on the back!
The more you stop and recognize the little successes along the way, the more you'll truly see how your exercise program is benefiting you and you'll stay motivated to continue.
Getting and staying motivated can be tricky, but it's definitely possible. Hopefully these tips will help you maintain that motivation and reach all your fitness goals!