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Finding the motivation to exercise regularly when juggling work, family, and a social life can be incredibly challenging. After a long day at the office, it may feel like the couch, and your favorite Netflix series is calling your name.
But because physical activity has plenty of benefits, you must find time to sweat. The promise of improved brain health and mood, weight management, stronger bones and muscles, and better sleep quality should act as exercise motivation.
If you’ve lost your fitness motivation, don’t fret, as there are several ways to get it back.
The same goes for New Year’s resolutions. When you set unattainable goals, they won’t be sustainable. Instead of setting goals like “workout five times a week” when you haven’t exercised in months, consider starting with a workout twice a week. After you’ve conquered the goal for several weeks, you can move the goalpost, making it a little more challenging.
It’s also common that people dive headfirst into goal setting, which results in a lengthy list of things you can and cannot do. This can feel restrictive and overwhelming, so it’s best to focus on one tangible goal at a time. Once you’ve conquered the goal, moving on to another is perfectly acceptable.
Another important aspect of goal setting is making one that is measurable. For example, if you want to get stronger, there isn’t a clear way of measuring this, so you won’t know when you’ve succeeded. Set specific goals like “be able to do 30 consecutive push-ups” or “run one mile without stopping.”
Being flexible with your goals is also crucial. After working toward the goal for a while and it seems too difficult or even too easy, you’re allowed to modify it. There’s absolutely nothing wrong with moving the goalpost once you’ve discovered your body’s capabilities.
Scheduling a time for your workout is the best way to ensure it happens, especially if you have a busy lifestyle. Committed exercise enthusiasts will schedule their workout before work hours, before they drop their children off at school, or after their kids go to sleep.
If you find that you’re exhausted after working all day, try to sneak a workout in before going to the office. This will give you a boost of energy for the day, and you can relax knowing you’ve already completed your daily exercise.
When you write “workout” on your calendar, there’s a higher chance it will happen than when you don’t have it scheduled. Without scheduling, another plan or invitation will likely pop up, preventing you from achieving your personal exercise goals.
Treat your scheduled workout like an appointment and coordinate your social life around it. You can also use workout journal websites and trackers, email reminders, or apps to keep you on track with your fitness journey.
Sometimes, all you need to get your exercise motivation back is a shift in mindset. In some cases, positive thinking can distract from the hard work required to achieve your goals successfully.
In the book “Rethinking Positive Thinking: Inside the New Science of Motivation” by Gabriele Oettingen, it’s suggested that we can make the most of our dreams by pushing them up against the obstacles that stand in our way. The author, a psychologist, notes that dreaming about the future and relying too heavily on positive thinking can make people unhappy and less likely to conquer their goals.
So instead of only focusing on positive thinking, try to be mindful of the obstacles or challenges in your path. For example, if you avoid going to the gym because searching for a parking spot makes you feel anxious, brainstorm some ways to prevent or overcome this challenge. Think about investing in exercise equipment to keep at home, carpooling to the gym with a friend, or walking to the gym.
Positive thinking will only get you so far in comparison to realizing and addressing the roadblocks standing in your way.
Working out in a group with others can provide much-needed encouragement, especially if you lack motivation. The best way to complete a difficult workout is with others cheering you on, preventing you from giving up when it gets too hard. You might even meet a new friend who can double as a workout buddy in the future.
Plus, you don’t have to worry about being the best in a group fitness class. Everyone in the class was a beginner at one point, and there will always be someone that you can look up to. Let this motivate you and push you to work your hardest. When you see someone beside you crush their reps with a heavier weight, you’ll feel motivated to do the same.
Smart exercise machines like the Aviron Impact Series Rower offer many features that will motivate you. From streaming, coached programs, and scenic rowing to guided programs and live competitions with friends and family, it’s hard not to get addicted to rowing. Aviron rowing machines also boast interactive games that can be played during a workout, keeping you engaged and eager to exercise throughout the week. With its sights set on ending boring workouts, Aviron uses game psychology to keep fitness fanatics hooked on rowing.
Another way you can get creative with exercise is by trying new activities like rock climbing, swimming, aerial yoga, cross country skiing, or a dance class. This variety in your fitness routine will keep you from becoming bored.
For more information on all that Aviron’s rowing machines have to offer, click here.
