Tips for staying motivated

Motivation is a key factor in the success of your exercise program. Without motivation, you will find yourself making excuse after excuse as to why you cannot exercise. Here are some tips to help you stay motivated and not quit your exercise program.

1. Set specific, realistic, and attainable goals. Stay away from broad based goals like "losing weight and getting more fit". Start with simple short term goals and then progress to longer range goals. If you goals are too ambitious you may get frustrated and give up. Don't promise yourself to lose 50 pounds, you should set smaller goals, like 5 pounds at a time.
2. Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3. Vary your routine or change your scenery! A new variation on your favorite activity -- kickboxing instead of Step aerobics; free weights instead of working on machines -- may be enough to reinvigorate a stale routine. If you've always exercised indoors, move your workout outside for a welcome change of scenery.
4. Have fun. If you're not enjoying your workouts, try something new. Make it something you never dreamed you'd do. If you've always stuck to solitary pursuits, sign up for a team sport. Or tackle something you've shied away from... maybe even rock climbing. Join a football, soccer or softball league. Take a Salsa or Pole dancing class. Exercise doesn't have to be drudgery.
5. Make physical activity part of your daily routine. Life is busy, it is easy to fall back on the "I don't have time" excuse. Schedule workouts as you would any other important activity. Sneak in a bit of physical activity throughout the day. Be creative! Go for a run during your child's Karate class. Take the stairs, park at the far end of the parking lot. Carry your groceries in a basket in stead of using a shopping cart. Try doing push-ups, crunches, or run on the spot during commercials while you watch TV at night.
6. Write it down. Keeping an exercise journal is also an excellent source of motivation. A journal will allow you to track your progress. Record what you did during each exercise session, how long you exercised and how you felt afterward. Measure your arms, chest, waist, hips and thighs to track changes. Many people find just the act of entering another day of exercise in their journal as motivation. Recording your efforts can help you work toward your goals — and remind you that you're making progress. Seeing the benefits of regular exercise on paper may help you stay motivated.
7. Get the support of others. Exercise with your family, spouse, friend or neighbor. Consider joining a group (running, cycling, or aerobic class). Exercise companions add a social element to any routine. You'll be more likely to continue with a routine, if you have a support group or someone to hold you accountable.
8. Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor that incredibly satisfied and healthy feeling you get immediately after a workout. Remember it! And use it to motivate yourself the next time you're thinking about blowing off that next workout! When you reach a fitness goal or milestone, treat yourself to a something new. A massage, an evening out, or some other "indulgence" may be the key to staying motivated. (Don't buy a box of candy, if you're trying to lose weight!)
9. Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Don't berate yourself if you miss a workout! Life is full of obstacles. Unexpected appointments, illness and setbacks are bound to happen sooner or later. Don't use a few missed workouts as an excuse to quit. Each day is another chance to start anew.
10. If all else fails... take a break from exercise! Sometimes a lack of motivation is your body's way of telling you to take a break. If anything hurts, or if your energy is running low, take a break for a few days before resuming your workouts. A little rest and relaxation may be just what your body needs to renew your motivation.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.