How to Motivate Yourself to Exercise

Seven ways to motivate yourself to exercise

1) Make a solid plan to be active.

Not a nebulous "I want to start jogging." But a solid plan of action. Example: at 8 am on Monday, Weds and Friday I will put on my running outfit and shoes. At 8:10 am I will drive to the neighborhood park and spend 30 minutes walk-running around the track.

2) Choose activities that are fun or that you want to learn.

I don't care how 'good' an exercise is for you or if it is trendy; if you don't like it you won't do it.

I hate jogging and running now; ironically it is because I was in track in high school. I was fast, I loved to run, and I was pushed too hard as a teenager. We had to jog over to the track while our two gym instructors rode over on a motorized scooter. If someone was too slow at practice everyone had to do extra drills. Practice always went overtime so we only had 10 minutes for lunch! Guess what exercise I don't do today? Jogging and running. I enjoy walking and hiking though.

3) If you get bored easily rotate different exercises.

Mixing it up helps keep you motivated. If you hate an exercise don't do it! Don't force yourself to do an activity you hate.

4) Tell yourself you will only exercise for 5 minutes.

If you don't want to exercise after 5 minutes you can quit. When I do this about 95% of the time I continue to exercise and the other 5% of the time I get to quit guilt free. Alternatively, have a very quick 5-10 minute exercise you can do on days you aren't feeling it.

5) Buy yourself exercise gear that you like and that is comfortable.

Make sure shoes fit well. If you like to look good, get exercise clothes that are flattering and fashionable. If you are like me and don't care about fashion, make sure clothes are comfortable and make you happy.

6) Make sure to have at least one fun activity you can do inside if weather is poor.

Put it in your exercise plan: Example, if I cannot exercise outside I will do a 25 minute dance routine which I already have selected and ready to go on my phone, computer or other device.

7) Bribe yourself.

Only you knows what bribes will be effective. Personally, for me it makes sense to add an incentive that you only do while exercising. Check below for ideas.

Bonus Tip: Just make exercise part of your daily routine.

Plan when, where and how you will exercise each week and just do it mindlessly. For example, you may decide that you are going to take a short walk after lunch.

*Ari U. (38 year old woman): "Motivation works to start exercising but it doesn’t stay around for the long run. The secret to actually exercising and even enjoying doing it is to make a schedule. Plan where and when what you are doing that day.

That way, when motivation is weak, you will still exercise. It takes the mental load of decision making out of the picture. You have already made the decision to go and you know the time to go and what you are doing, and you just go do it."

Add an incentive (bribe) to make moving fun:

Not everyone likes to exercise and that is fine. If the activity alone does not motivate you, add an incentive that you will look forwards to doing while you are exercising:

Listen to your favorite tunes, podcasts or a great audio book while exercising. Pick an audio book you like and only listen to it when exercising. You will be eager to hear what happened next - especially if it is a cliffhanger.

If exercising indoors, watch a favorite movie, YouTube videos, or a guilty indulgence like an extremely trashy show. Only watch that show when exercising.

Turn up your favorite music. Listening to music makes exercising seem easier.

Invite a friend in person or via phone to chat with while exercising. Walking and hiking are fun with friends! Even friends that are not physically there can help you out.

Play with your kids, pets or friends while you exercise. Keeping up with kids while they play can be fun.

Walk on a slow moving treadmill while writing your blog or creating art. Just make sure you are coordinated enough not to get hurt.

If all else fails to motivate you to exercise try these tips:

Appeal to your vanity: remember that exercise will make you look better even without any weight loss. Muscles look good. You will be able to lift more than your friends.

Appeal to your practical nature: exercise will allow you to take care of yourself longer. People who exercise get sick less and are less likely to develop metabolic disorders.

Appeal to your desire for revenge: nothing fuels a sweaty workout session like thoughts of making an ex regretful or your friends or enemies green with envy.

Appeal to your wallet: make a bet with a friend that you will stick with your workouts.

Appeal to your desire to live with zest: exercise helps to supercharge your mitochondria which ups your energy level.

Appeal to your goals: are you running a marathon in 6 months, lifting weights in order to pick up your grandchildren easily, training for a bike race, gaining strength for a strongmen competition, building muscle to increase bone density or trying to get a four pack?

Appeal to your fantasies: are you a major pop star dancing at your concert, a martial arts legend endorsed by Chuck Norris, a actor getting in shape, or any other dream role?

Time to get up and move! Giovanni Battista Torriglia Italian woman plays the accordion for her baby (1890s) oil on canvas.

Giovanni Battista Torriglia, Public domain, via Wikimedia Commons

Make exercise something you look forwards to each day. Combine exercise with your favorite activities!

Pick an activity you like. Don't force yourself to do something you hate.

Lewiston walk along river by Susan Fluegel

Here are some suggestions:

  • Dancing (class or dance party) - increases exercise capacity and lowers blood pressure (Conceição et al. 2016)
  • Hiking - also increases your outdoor time.
  • Weight lifting builds bones and muscle (Hong and Kim 2018)
  • Walking with yours (or someone else's) dog
  • Playing with your kids
  • Swimming
  • Climbing
  • Biking
  • Mountain biking
  • Golf
  • Trapeze, circus or aerial silks classes
  • Frisbee with friends or pup
  • Dancing with your dog
  • Roller blading or skating
  • Jump rope
  • Geocaching
  • Team sports and co-ed leagues: Basketball, Soccer, Baseball, Rugby, Softball,Volleyball, Pickleball, Kickball, Field Hockey
  • Active clubs: biking, jogging, geocatching

Bicycling watercolor 1887 by Henry Sandham.

L. Prang & Co. (touched up by user:Churchh), Public domain, via Wikimedia Commons

  • Birding
  • Skiing
  • Martial arts
  • Yoga
  • Hula hoop
  • Orienteering
  • Sledding
  • Boxing or boxercize
  • Kickboxing
  • Paddle boarding, rowing or kayaking
  • Bike riding
  • Fitness videos
  • Aerobics
  • Gymnastics
  • Horseback riding
  • Jogging
  • Running
  • Obstacle course
  • Ball pit
  • Exercise during commercials
  • Rope course
  • Slackline
  • Axe throwing
  • Pokemon Go
  • LARP - Live Action Role Playing
  • Clean a thon at your house
  • Handstands and cartwheels
  • Parkour
  • Casual parkour - more don't step on a crack than vaulting over 8 foot fences
  • Playground - slides, swings, monkey bars, balance beam (just don't push toddlers out of the way to get to the monkey bars)
  • Active video games
  • Take the stairs - 5 minutes of stairs = 30 minutes of walking
  • Large scale art installations
  • The floor is lava - start hopping
  • Bootcamps - as long as you move
  • Capoeira
  • Spinning

By Susan Fluegel PHD Nutritional Biochemistry

*People are real. Names and small details are changed to protect their privacy.

This information is for informational purposes only and does not constitute medical advice, diagnosis, or treatment.