We’ve all been there: starting the week with ambitious fitness goals, only to have them derailed by work, family, and social commitments. Before we know it, excuses like ‘I’m too busy’ or ‘I’m too tired’ become ingrained habits.
But it’s time to break the cycle! Exercise isn’t a luxury, it’s a necessity. And the key to getting back on track is finding motivation. With the right mindset, you can overcome obstacles and make fitness a sustainable part of your busy life. So, where will you find your motivation to get moving?
Ready to take the first step? Here are 10 general tips to guide you:
1. Set Realistic and Achievable Goals
When starting a new exercise routine, it’s essential to set achievable goals. This will help you stay motivated and encouraged throughout your journey. Start by setting small, realistic objectives that you can accomplish in a short amount of time. Break down larger goals into manageable tasks to avoid feeling overwhelmed.
For example, if you’re new to running, your goal might be to walk for 30 minutes, three times a week. Once you’ve accomplished that, you can increase the intensity or duration of your workouts. Remember, progress takes time, and it’s essential to be patient and celebrate your small wins along the way.
Having achievable goals will also help you avoid discouragement. When you set unrealistic expectations, you’re more likely to get frustrated and give up. By setting achievable goals, you’ll be able to track your progress and stay motivated to continue working towards your fitness goals.
2. Create a Workout Schedule
Creating a workout schedule helps you stay on track with your fitness goals. Plan out your exercise routine and treat your workouts as non-negotiable appointments. Decide on the best time of day that works for you, whether it’s early morning, lunch break, or evening, and stick to it.
Consistency is key when it comes to exercise. By scheduling your workouts, you’ll be able to make exercise a habit. Start by committing to three times a week and gradually increase the frequency and intensity of your workouts.
Tracking your progress is also essential to staying motivated. Write down your workouts, including the date, time, and type of exercise, and track your progress over time. This will help you see how far you’ve come and motivate you to continue working towards your fitness goals.
3. Start Slow and Gradual
When starting a new exercise routine, it’s important to start slow and gradual. Avoid pushing yourself too hard, too soon, as this can lead to injury or burnout. Gradually increase the intensity and duration of your workouts to allow your body to adapt.
Starting slow also allows you to build confidence and develop a habit of exercise. When you start with small, achievable goals, you’ll be able to celebrate your successes and stay motivated to continue working towards your fitness goals.
Remember, consistency is key when it comes to exercise. It’s better to start slow and gradually increase the intensity of your workouts than to try to do too much too soon and risk injury or burnout.
4. Anticipate Setbacks
When working towards your fitness goals, it’s crucial to anticipate setbacks. Don’t get discouraged by missed workouts or plateaus. Instead, focus on getting back on track as soon as possible.
Setbacks are a normal part of the fitness journey. Everyone experiences them, and they can be a great opportunity to learn and grow. When faced with a setback, take a step back, and assess what went wrong. Use this as an opportunity to adjust your workout routine or goals.
Remember, getting back on track is key. Don’t let one setback derail your entire fitness journey. Instead, focus on making progress, not perfection.
5. Fuel Your Body Properly
Properly fueling your body optimises your workouts and allows you to achieve your fitness goals. Focus on nutrient-rich foods, including lean proteins, complex carbohydrates, and healthy fats.
Aim to eat a balanced meal or snack about an hour before your workout. This will help provide energy and support muscle function. Avoid heavy meals or sugary snacks that can cause digestive discomfort during exercise.
Staying hydrated is also crucial to optimizing your workouts. Aim to drink at least eight glasses of water per day, and make sure to drink water before, during, and after exercise.
6. Don’t Forget to Stretch
Incorporating stretching into your workout routine improves flexibility, preventing injuries, and reducing muscle soreness. Aim to stretch after your workouts, when your muscles are warm.
Focus on static stretches that hold the muscle in a lengthened position for 15-30 seconds. Avoid bouncing or forcing beyond a comfortable range of motion.
Remember, stretching is not just for after exercise. Incorporating stretching into your daily routine can help improve flexibility and reduce muscle tension.
7. Try Walking as Exercise
Walking is a great form of exercise that can be adapted to any fitness level. Whether you’re just starting out or looking for a low-impact workout, walking can be an excellent option.
Aim to incorporate walking into your daily routine, whether it’s a short walk during your lunch break or a longer walk after dinner. You can also incorporate hills, stairs, or hand weights to increase the intensity of your walks.
8. Choose Something You Enjoy
Exercise shouldn’t be a chore. Choose physical activities that bring you joy and make you feel good. Whether it’s hiking, dancing, or team sports, find exercises that you enjoy and look forward to.
When you enjoy exercise, you’ll be more likely to stick with it. Exercise shouldn’t be something you dread, but rather something that brings you energy and excitement.
Experiment with different types of exercise to find what works best for you. Try new activities, join a fitness class, or workout with a friend. Remember, exercise is a journey, and it’s essential to find activities that make you happy and motivated.
9. Celebrate!
Acknowledge and celebrate your achievements, no matter how small they may seem.
Reward yourself with non-food items, such as new workout gear, a relaxing bath, or a massage. This will help you stay motivated and encouraged to continue working towards your fitness goals.
Remember, progress is not always linear. There will be ups and downs, but celebrating progress will help you stay focused on your goals.
10. Stay Accountable
Staying accountable is key to achieving your fitness goals. Find a workout buddy, join a fitness community, or hire a personal trainer to help keep you motivated and on track.
Tracking your progress is also essential to staying accountable. Write down your workouts, including the date, time, and type of exercise, and track your progress over time.
Remember, staying accountable is not just about achieving your fitness goals; it’s also about maintaining a healthy and balanced lifestyle.
We’re excited for you to start your new routine! Keep in mind that fitness is a journey, not a destination. Be patient, stay consistent, and don’t be too hard on yourself. You’ll be celebrating your successes before you know it!
