According to the Merriam-Webster dictionary motivation is “a motivating force, stimulus, or influence” while workout is “a practice or exercise to test or improve one’s fitness for athletic competition, ability, or performance”, but how are these two terms related? Well, motivation and workout regularly come hand-in-hand because to work out we might need a boost, an incentive, or being motivated. However, it is imperative to have a fitness purpose, and consistency to achieve your workout goals not only because of the physical goals, but because of the benefits of working out.
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According to the CDC[1], “regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.”
As we see, there are many benefits to being active or working out, as well as many factors when it comes to exercise, such as age, gender, lifestyle, and personal goals. Nevertheless, what happens when you lack motivation? Some individuals, even professional athletes who keep rigorous routines with specific diets, strength training with hard schedules, and professionals assisting them side to side when preparing for a fitness purpose, tend to feel unmotivated. Other people, we might say regular individuals who tend to keep more “relaxed” routines, like walking or jogging for a short period, going to the gym, or workout at home some days of the week to stay in movement might also feel a lack of motivation.
Exercise After The Pandemic
When it comes to exercising, motivation is key to consistent and effective workouts, and when the pandemic came, new challenges in the fitness industry lead us to exercise at home, making it necessary to set clear goals and keep loyal to our objectives. While the drive to exercise regularly can be challenging, science offers insights into effective strategies to stay motivated and committed to your fitness goals.
In this article, we’ll discuss some techniques that can help you get motivated to work out and maintain a healthy exercise routine either at home or at a gym.
How to Get Motivated to Workout at Home
Working out also involves some psychological and biological factors and motivation is one of the psych factors that are intrinsically related to someone’s workouts. That is why we will delve into the relationship between motivation and working out, how to get motivated to work out at home, and how to find the perfect schedule that fits you.
Exercising at home does not mean only doing squats or lifts, it also includes going for a walk with your pets, jumping rope, training your core, or planning a workout with a buddy. Exercising at home can bring you many benefits, like saving money, time, and privacy if you are not a gym type of person. So, if you are thinking of working out at home and are starting to lose motivation, here are a few tips to keep disciplined and achieve your goals.
Set Clear and Realistic Goals
One of the fundamental steps in getting motivated to work out is setting clear and realistic goals. When goals are well-defined, they become more attainable, creating a sense of purpose and focus. Ensure your goals are specific, measurable, achievable, relevant, and time-bound (SMART goals)[2]. By breaking down your larger fitness aspirations into smaller milestones, you will experience a sense of accomplishment as you progress, boosting your motivation.
Find Your Intrinsic Motivation
Intrinsic motivation, the inner desire to engage in an activity for its inherent rewards, is a powerful tool for sustaining workout motivation. Discover activities and exercises that genuinely interest you and align with your preferences. Whether it’s dancing, hiking, swimming, or weightlifting, finding joy in what you do will help you stay motivated in the long run[3].
How to Get Motivated to Workout in The Morning
Human beings thrive on routines, and establishing an exercise routine can significantly enhance motivation. Set a regular schedule for your workouts and treat them as non-negotiable appointments with yourself. Over time, this routine will become ingrained, making it easier to stick to your fitness plan.
Create a Routine
“If you stick with it, exercising will become less of a decision and more “just what you do,” Dr. Friel said[4], but don’t be discouraged if it takes a long time to get to that point.
It can take anywhere from 18 to 254 days for a habit to become automatic, according to a widely cited 2009 study[5].
It’s also crucial to maintain your regular sleep schedule, even on weekends. Otherwise, you will be struggling on Monday morning to drag yourself out of bed all over again.
Also, in another study, scientists found that “more than what type of exercise you do or how long you do it, how consistently you do it[6] matters most for symptom relief, experts say. (Three times a week for a month is better than every day for a week, for example.) In that same study, researchers recommend to always work out at the same time of the day – ideally, the time of day your mood tends to be brightest. Keeping a regular schedule saves mental energy (no more hemming and hawing about where or when you’ll work out), boosting your chances of success.
Find a Workout Buddy
Social support plays a crucial role in motivation. Find a workout buddy, join a fitness group, or seek an exercise class where you can interact with like-minded individuals. Research suggests that people who exercise with others tend to experience higher motivation levels and are more likely to adhere to their workout routine[7]. The accountability and camaraderie that comes from social connections can be highly motivating.
Track Your Progress
Monitoring your progress is essential for staying motivated. Keep a record of your workouts, noting your achievements, improvements, and milestones along the way. This can be done through a fitness journal, mobile apps, or wearable fitness trackers. The Centers for Disease Control and Prevention (CDC) provide assistance to help people monitor their progress with a workout journal, tips about nutrition, exercise tips, and more. Tracking your progress not only allows you to celebrate your successes but also provides visual evidence of your efforts, reinforcing your motivation.
Reward Yourself
Rewarding yourself for completing workouts can be a powerful motivator. Plan small rewards for achieving specific goals or milestones. These rewards can be non-food-related, such as treating yourself to a spa day, buying new workout gear, or indulging in a favorite hobby[8]. By associating positive experiences with exercise, you create a positive reinforcement loop that encourages ongoing motivation.
Getting motivated to work out can be a challenging task, but understanding the science behind motivation can provide valuable insights into your routine. Take a few moments each day to visualize yourself completing your workouts and attaining your fitness goals. Picture the physical and mental benefits you will gain, such as increased energy, improved strength, or reduced stress. By visualizing success, you program your mind to stay motivated and focused on your exercise routine and build a lifestyle around working out.
Remember, motivation is not a one-time achievement; it’s an ongoing process that requires effort and dedication. Embrace these strategies, and let the transformative power of exercise unfold in your journey!
Contact Us to Learn More
If you want to learn more about how to get motivated to work out or want to change your lifestyle habits, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.
References
[1] “Benefits of physical activity”. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm (Accessed June 29, 2023).
[2] “The Ultimate Guide To S.M.A.R.T. Goals”. https://www.forbes.com/advisor/business/smart-goals/ (Accessed June 29, 2023).
[3] “Getting Started with physical activity”. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html (Accessed June 29, 2023).
[4] “How to Become a Morning Exercise Person”. https://www.nytimes.com/2023/01/18/well/move/morning-exercise-tips.html (Accessed June 29, 2023).
[5] Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010), How are habits formed: Modelling habit formation in the real world. Eur. J. Soc. Psychol., 40: 998-1009. https://doi.org/10.1002/ejsp.674
[6, 8] “10 Ways to Finally Make Fitness a Habit”. https://health.usnews.com/wellness/articles/2016-04-01/10-ways-to-finally-make-fitness-a-habit (Accessed June 29, 2023).
[7] “The health benefits of working out with a crowd”. https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936 (Accessed June 29, 2023).