Staying Motivated To Reach Fitness Goals

Air Date:
Heard On The Larry Meiller Show

Larry Meiller finds out how to stay motivated to stay on track with fitness goals, and how to safely exercise outdoors in winter.

Featured in this Show

  • Fitness Expert Offers Ways To Stay Motivated To Exercise

    There are some people who have no trouble putting on those workout clothes and getting out the door to exercise, whether at the gym, or taking a walk around the neighborhood.

    But, for everyone else, staying motivated to achieve fitness goals can be a real struggle.

    This time of year is especially important for staying motivated, according to Ann Swartz, an associate professor in the Department of Kinesiology at the University of Wisconsin-Milwaukee.

    About 15 percent of New Year’s resolutions are exercise-related, she said, and that might sound promising, but starting in the third week of January and increasing through February might lead people to start to lose sight of their resolutions and those great intentions fall by the wayside.

    Swartz said that one of the biggest reasons that resolutions fail is that time is at such a premium. That can really be a problem if someone is looking for a reason not to get to the gym.

    “We can find a lot of excuses not to do exercise, and to do all of those other tasks that we’ve taken on. So time becomes a very critical factor for many people,” Swartz said.

    Swartz said that there are many techniques to stay motivated, and the more of them you can incorporate, the more successful you will be.

    Find Your Own Reason Be Active

    It might seem obvious, but according to Swartz, one of the most important steps is to figure out why exercise is important for you. For some, it might be to reverse a recent change in blood pressure or cholesterol levels, or maybe it’s to keep up with a new grandchild. Your reason may be different than someone else’s, and that’s fine.

    “It needs to be something that’s really important and really meaningful to you to help you stick with that exercise program,” Swartz said.

    Set Goals

    Once you’ve figured out why you want to be more active, Swartz said that setting goals will help you know if you’re making progress. She recommended concrete goals, like defining what “exercise more” means for you. Maybe you decide to exercise for 30 minutes, three times a week. Keep track of how you do, and revisit those goals occasionally to make sure that they still make sense. You may find that you’re ready to increase the frequency or length of your workouts.

    Make It Fun

    Exercise can be hard work, but that doesn’t mean it can’t be fun, too. Swartz said that a fitness program that you dread doing is not one that you’re likely to stick with.One way to reframe fitness is to think of exercise as physical activity instead.

    “When you say ‘exercise,’ for many of us it brings back these memories of Jane Fonda and her leg warmers, and it doesn’t necessarily need to be that,” Swartz said.

    She said that if going to the gym and riding a stationary bike or running on a treadmill doesn’t appeal to you, that’s not a problem. Instead, find a sport that you enjoy playing, combine walks, runs, or bike rides with spending time with friends, or indulge your love of dancing with a Zumba or bellydance class.

    Add Exercise To Your Calendar

    If you put meetings, birthdays, and other important events on the calendar, Swartz said that you should be slotting in your exercise time, too.

    For some people, she said, blocking out a specific hour each day makes the most sense. For others, exercise is tied to a cue that will remind them. It may be “before lunch” or “after picking up the kids.”

    In the case of using cues, Swartz said, “it doesn’t really matter then what time lunch happens, some days it may be an hour earlier or an hour later, but you know that before lunch, you’re going to exercise. … That helps you to develop that habit of exercise or activity.”

    Swartz said that people sometimes get hung up on what is supposed to be the best time of the day to exercise. One article may say early morning, while another resource will tout the benefits of an afternoon workout.

    “The bottom line is that you have to find a time that works for you,” Swartz said. And you’ll see the pay-off, she added. “You’ll enjoy it more at that time, and you’ll be more likely to stick with it.”

    Consider Exercising With Others

    Some people enjoy the solitude of their morning run or doing yoga. But for others, Swartz said, having a buddy, or a bunch of buddies, can help with motivation and accountability.

    Not only can exercising with a friend make it more fun, Swartz said you can make fitness do double-duty as a way to connect with friends that you aren’t able to spend as much time with as you’d like.

    Those buddies can also make sure that you don’t start slacking.

    “There are days, that we all have, that you just don’t feel like exercising. And if you know that you’re going to meet your friend, or you’ve committed to meet a group of people, you’re more likely to hold to that and to make it through that day of exercise,” Swartz said.

    Give Yourself A Pat On The Back

    Having your accomplishments marked and appreciated can be a great motivator. But don’t wait for others to provide that for you. An article from the Mayo Clinic about staying motivated to exercise included this advice.

    “After each exercise session, take a few minutes to savor the good feelings that exercise gives you,” the study advised. “This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.”

    Get Help If You Need It

    Swartz said that while you can accomplish a lot on your own, don’t be afraid to ask for help if you need it. To make sure that your get sound advice that will keep you safe while you exercise, a certified personal trainer is a good option. She recommended finding one in the American College of Sports Medicine’s online database.

Episode Credits

  • Larry Meiller Host
  • Judith Siers-Poisson Producer
  • Ann M Swartz Guest

Related Stories