Everyone knows that physical activity has a host of health benefits, among them a reduced risk of mortality, cardiovascular disease, high blood pressure, type 2 diabetes, various kinds of cancer, anxiety, depression, dementia in older age[1] and more. But finding the motivation to exercise isn’t always easy. Here are a few tips to help you get and stay motivated.
- Listen to yourself
Cut yourself some slack. The idea isn’t to become an elite athlete or achieve peak performance overnight. It’s about doing what you can and taking things one step at a time. The positive feelings and healthy inner dialogue that come with physical activity have a major influence on how regularly you exercise and how motivated (and good!) you feel. So choose activities that give you that boost and that you enjoy doing, then work them into your daily routine.
2. Follow the 5-minute rule
Some days, it’s harder to get going than others, and the excuses to put off exercising until the next day come flowing in. On those days, try the 5-minute rule. Commit to doing something, anything, active for just that amount of time. It’s already a good step in the right direction and, chances are, once you start, you won’t want to stop.
3. Socialize
Feel free to reach out to friends, family and neighbours and ask them to join you. Whether it’s going for a walk in your community, doing some outdoor chores or heading out snowshoeing, having other people with you can increase your motivation and your enjoyment, not to mention encourage you to overcome obstacles and push beyond your limits. Exercising in a group can also boost the level of feel-good hormones (endorphins) in your body,[2] which will help you stay active over the long term and alleviate isolation.
4. Make the time
Try to set aside specific times, no matter how long, for sport or exercise. By incorporating physical activity into your schedule, you are making a promise to yourself and putting the odds of longer-term success in your favour. Determine when your motivation is at its highest, be it morning, midday or evening. And be sure to take your specific needs and lifestyle into account to make your chosen pursuit easier to engage in and more closely aligned with your own circumstances and preferences.
5. Set goals
Clear, measurable and realistic goals will help you stay motivated over time. They’re also a great way to embed a new habit, step by step. Each goal should be challenging yet achievable considering your current state of health. Here are a few examples of the kind of goals you can set for yourself: go for a walk 3 mornings a week, do 3 km of snowshoeing, engage in harvesting activities on the land, attend a weekly exercise class, etc. You may want to write your goal in your calendar or share it with the people in your lives.
[1] Ross, R., Chaput, J. P., Giangregorio, L. M., Janssen, I., Saunders, T. J., Kho, M. E., … & Tremblay, M. S. (2020). Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Applied Physiology, Nutrition, and Metabolism, 45(10), S57-S102.
[2] Yorks et al. (2017) Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students. Journal of American Osteopathic Association, 117, E17-E25.