Exercise Motivation: 7 Strategies for a Sustainable Routine

Exercise Motivation: 7 Strategies for a Sustainable Routine

Jun 8, 2022


Exercise Motivation: 7 Strategies for a Sustainable Routine

Regular exercise is a critical component of a healthy lifestyle. It is linked to numerous physical and mental health benefits, such as weight management, improved cardiovascular health, increased bone density, reduced risk of chronic diseases like diabetes and cancer, and enhanced cognitive function and mood. Despite these benefits, many people struggle to maintain a regular exercise routine. This is where exercise motivation comes in.

What is Exercise Motivation?

Exercise motivation refers to the driving force behind a person's desire to engage in physical activity. It encompasses the emotional, cognitive, and behavioral processes that influence a person's decision to prioritize exercise in their daily routine. Motivation is essential for adherence to a regular exercise routine. Without motivation, exercise can feel like a chore, and it's easy to find excuses for skipping workouts. But with motivation, exercise becomes an enjoyable and rewarding activity that contributes to overall health and well-being.

The Importance of Exercise Motivation

The importance of exercise motivation cannot be overstated. Studies have shown that motivation is a key factor in maintaining a regular exercise habit. In one study, researchers found that individuals who reported higher levels of motivation were more likely to adhere to an exercise program than those who reported lower levels of motivation. Another study found that motivation was a stronger predictor of exercise adherence than perceived barriers to exercise, such as lack of time or energy.

Motivation is also linked to exercise intensity and duration. When we are motivated to exercise, we are more likely to engage in higher intensity workouts and exercise for longer durations. This, in turn, leads to greater physical and mental health benefits.

7 Strategies for Staying Motivated

1. Set Specific Goals

Setting specific, measurable goals is a powerful motivator for exercise. Goals give us something to strive for and provide a sense of accomplishment when we achieve them. When setting exercise goals, it's important to make them realistic and attainable. For example, instead of setting a goal to lose 50 pounds in a month, set a goal to lose 1-2 pounds per week. This is a more realistic goal that is achievable and sustainable in the long term.

2. Find an Exercise Buddy

Exercising with a friend or partner can be a great way to stay motivated. Having someone to exercise with can make the experience more enjoyable and provide a sense of accountability. When we know that someone is counting on us to show up for a workout, it can be a powerful motivator to keep going.

3. Track Your Progress

Tracking your progress is a great way to stay motivated and see the results of your hard work. Keeping a record of your workouts and measurements can help you see how far you've come and provide motivation to keep going. There are many apps and tools available that can help you track your progress, such as fitness trackers or workout journals.

4. Find Activities You Enjoy

One of the most important factors in sustaining an exercise routine is finding activities that you enjoy. Exercise doesn't have to be a chore; it can be fun and enjoyable. Trying different types of exercise and finding what works best for you can make all the difference in sticking to a routine. Whether it's hiking, dancing, or swimming, finding an activity that you look forward to can make exercise a sustainable part of your life.

5. Overcome Common Barriers

Common barriers to exercise include lack of time, lack of energy, and boredom. To overcome these barriers, it's important to find creative solutions that work for you. For example, if you're short on time, try breaking up your workout into shorter sessions throughout the day. If you're feeling bored with your routine, try incorporating new exercises or workouts to keep things interesting. If you're lacking energy, try to focus on eating a healthy diet and getting enough restful sleep to fuel your workouts.

6. Adjust Your Goals and Routine

Life is full of changes, and our exercise routines need to be adaptable to accommodate these changes. Whether it's a new job, a new baby, or a health issue, it's important to adjust your exercise routine to fit your current circumstances. This might mean changing the type of exercise you do, adjusting the frequency or duration of your workouts, or finding new ways to stay active. By being flexible and adaptable, you can maintain an exercise routine that works for you, no matter what life throws your way.

7. Reward Yourself

Finally, it's important to reward yourself for your hard work and dedication to your exercise routine. Celebrate your successes, whether it's reaching a new milestone or sticking to your routine for a certain period of time. Rewards don't have to be extravagant; they can be as simple as treating yourself to a healthy snack or taking a relaxing bath after a workout. The important thing is to acknowledge and celebrate your accomplishments, no matter how small.


Exercise motivation is essential for maintaining a sustainable exercise routine. By setting specific goals, finding an exercise buddy, tracking your progress, finding enjoyable activities, overcoming common barriers, adjusting your goals and routine, and rewarding yourself, you can stay motivated and achieve your fitness goals. Remember, exercise doesn't have to be a chore; it can be a fun and enjoyable part of your life. By staying motivated and making exercise a priority, you can improve your health and longevity and live your best life.

So, if you want to make exercise a part of your daily routine, focus on finding what motivates you and what you enjoy doing. By setting realistic goals, tracking your progress, and rewarding yourself for your achievements, you can make exercise a sustainable habit that contributes to a healthy and fulfilling life.