At the start of the new year, many were determined to hit the gym more. But most do not stick with their goals. The average length of time people keep it up is 3.74 months, and lasting change is rare.
So, how do you beat the odds and stay motivated in the first quarter of the year…or at any other time? Here are some things you can try to keep it up.
Get an Accountability Buddy
Whether it’s your partner, a friend, or a family member, a workout buddy or accountability buddy helps a lot. If you don’t have anyone nearby, you can make use of technology and the internet.
None of us want to let somebody down, so framing it as “I need to do it for X” makes a huge difference…for both of the people involved. You don’t even have to be doing the same workout, just connecting with each other. This doesn’t work for everyone – some people are better solo – but it works for so many people that it’s always worth a try.
And yes, your workout buddy can have four paws and a tail – some people do find the best motivation is that they have to walk the dog!
Set Realistic Goals
Don’t overdo it. You may need to build up to your goals, especially if you have been sedentary. But 30 minutes a day is more realistic than 60 for most people. Every day may be unrealistic.
Give yourself cheat days every now and then and also set a rule of not working out if you’re sick…you can make yourself sicker. Set a goal you know you can achieve.
For that matter, ten minutes is better than nothing, and starting small and building up really helps. If you’re setting a goal of, say, running a marathon, do your research and give yourself a realistic time frame.
If you set an unrealistic goal and fail, you are very likely to simply give up. So be careful and manage your expectations.
Choose a Cause
Remember that thing about not letting people down? Some people find that devoting themselves to a cause is major motivation. Set a goal of running in a charity 5k, for example. But you can also get people to sponsor your fitness efforts and then donate that money to a research foundation, local food bank, or whatever cause you care for.
You don’t necessarily have to enter a charity competition, but those have the advantage of being public and may help you commit to your workout goals. A little bit of guilt can go a long way.
Watch Or Listen
Some people find the best way to motivate themselves is to watch or listen. That is to say, you can only watch a certain show or podcast when on the treadmill or exercise bike. The time will fly by and you’ll have innate motivation to work out the next day…to find out what happens next. You can choose 30 or 60-minute shows to match the amount of time you have (and also, you’re multitasking!)
Choose something more upbeat so that you have energy…action shows are often the best. There are also podcasts designed specifically to motivate you while you work out.
Squeeze Things In
If your primary problem is that you simply don’t have time for a good workout session, remember that three 10-minute sessions is still 30 minutes. Fit in little bits of fitness in your life. Park further away, take the stairs, do a 10-minute yoga session in your office at lunch break.
Going to the gym for a class is great, but on days when you can’t, you can just do a few squats and crunches in the time you do have and get results. Keep a workout bag in your car with workout clothes and shoes so that you can take opportunities…maybe it’s an unexpectedly nice day and a lunch break walk or jog would be great.
Do What You Love
Finally, and perhaps most important of all, choose workout activities you enjoy. If you, for example, you hate lifting weights, then it’s going to become a chore like brushing your teeth and you will start looking for excuses to skip it.
On the other hand, if you love to dance, making your workout a dance session to upbeat music will keep you wanting to do it and keep moving. Whether it’s fitness classes, jogging in a place you like, or relaxing with yoga, doing workout activities you love is the very best way to motivate yourself to exercise.
If you’re setting workout goals for the year, Merritt Clubs can help. We have fun fitness classes (including dance classes), small group training, and many of our locations have a pool. Contact us to talk about your goals and find out about classes or personal training to help you do what you love, find accountability, and change for the better.
