Exercise & Motivation: Five Proven Strategies to Stay Committed to Your Fitness Goals

The science behind exercise and stress relief

People embark on their fitness journeys for various reasons, and my own motivations have certainly evolved over time. In my youth, weight loss was my primary goal. However, as I’ve grown older, exercise has become essential for maintaining my mental well-being.

Numerous studies have shown that physical exercise can induce several physiological changes in the body, which can help lower stress levels and buffer the stress response (1, and 2 as an example). This, in turn, protects against the negative health effects of stress and improves mood. For instance, exercise increases the levels of endorphins—chemicals that block pain perception and enhance feelings of happiness—immediately following physical activity (3). Additionally, physical exercise influences the functioning of several neurotransmitters in the brain, including serotonin, dopamine, and noradrenaline, suggesting that it may act similarly to antidepressants (4).

With a demanding job, two kids, and a household to manage, I often find myself overwhelmed and on the brink of panic due to the sheer volume of tasks and limited time (read more about me here). Yet, when I go for a run or do a quick home workout, my mind clears, I regain control, and I can breathe again.

Despite the overwhelming evidence of the extensive health benefits of physical exercise, too few people engage in regular physical activity. So, how can we motivate ourselves to cross that line and commit to our weekly exercise? Because, as we all know, the hardest part is starting, but once we do, the rewards are immense.

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My trusted exercise motivation strategies:

Wear sportswear that makes you feel fabulous

We’ve all been there, doing home workouts or yoga in frumpy pyjamas, but what a difference it makes when I put on a proper workout outfit. Modern activewear is designed with technology to enhance both your look and performance. For example, bum-sculpting leggings, and tops that flatter the tummy area can boost your confidence and get you ready to move.

When you put on a good activewear, you instantly see the benefits, as it gives the appearance of a slimmer, more toned body, almost as if you’ve been exercising for a month. This triggers a desire to do more to maintain that confident fit look. Below you can find my current favourite sportswear.

Find an inspiring workout space

This could be a nice spot in your house if you exercise at home, a beautiful location, or an inviting gym. Visual clutter can be distracting and demoralising, so choose a tidy spot in your home (check out my ultimate hack to maintain an effective cleaning routine).

During my recent holiday in Puglia, I treated myself to workouts in the secluded courtyard of the villa where I was staying. This serene setting motivated me to exercise almost every day, making my workouts a true act of self care.

Get the right gadgets

Investing in the right fitness gadgets can make a world of difference in your exercise routine. As a data analyst, I thrive on tracking progress and analysing data, so a fitness tracker is my go-to gadget. It’s incredibly motivating to see my steps, heart rate, and calories burned throughout the day. Watching those numbers climb gives me a sense of accomplishment and pushes me to keep going.

But it’s not just about the numbers. Having the right equipment can also prevent injuries and make your workouts more enjoyable. I learned this the hard way during a holiday workout session. I was using a low-quality exercise mat, and by the end of my routine, I had peeled off the skin of my toes. A high-quality mat provides the right support and cushioning, making your workouts safer and more comfortable.

Staying hydrated is another crucial aspect of any fitness routine. A sturdy, reusable water bottle is essential. It’s not just about having water on hand; it’s about reminding yourself to drink regularly. Dehydration can sap your energy and make your workouts feel twice as hard.

Harness the power of music

Music can be a game-changer when it comes to staying motivated during workouts. Whether you’re lifting weights, running, or doing yoga, having your favourite tunes playing can make all the difference.

Studies have shown that music can promote physical activity and enhance performance (5). It acts as a natural motivator, helping you to stay focused and energised.

For me, my AirPods are indispensable workout companions. Creating a workout playlist tailored to my exercise routine make my sessions more enjoyable and effective. Fast-paced, upbeat songs boost my speed and intensity, making them perfect for running or HIIT workouts. On the other hand, slower, calming tracks help me relax during yoga or stretching sessions.

Set realistic goals and enjoy achievable exercises

It’s easy to give up when a workout feels too overwhelming or difficult. For the past four years, I’ve found a great balance with Chloe Ting’s workouts, which I do at home (in my lounge). These sessions are challenging but manageable, and the best part is that you can mix and match them to suit your needs. For example, I often start with a 5-minute warm-up, followed by a 10-minute full body HIIT, and finish with a 10-minute abs session. The flexibility of these separate videos allows me to tailor my routine and keep things interesting. Plus, seeing noticeable results keeps me motivated to continue. Chloe also offers various challenges that are fun to follow. These challenges are a great way to stay committed to your exercise goals, as they provide structure and a sense of accomplishment.

In addition to these workouts, I enjoy running in the beautiful English countryside. My morning runs last about 40 minutes, including stretching, and they leave me feeling refreshed and ready to tackle the day. By 9 AM, I’m at my desk, energized and focused. Finding exercises that fit into your schedule and setting achievable goals can make a significant difference in maintaining your motivation.

Final thoughts

I hope you found my top five tips (1, 2, 3, 4, 5) to keep you motivated on your fitness journey useful. Remember, everyone’s path to staying active is unique, so find what works best for you.

I’d love to hear from you! Leave a comment below sharing your favourite motivational hack or any tips that have worked for you.

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