Gradually turn a 10 minute jog into a 20 minute jog as you build up your fitness levels

Motivation tips

Here are lots of tips to help keep you motivated!...

 

Choose a reason for becoming more active

The first thing to do is to ask yourself: Why are you being active? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? Each individual is motivated to become active by something unique to them and so it is important to find the thing that is most important to you and not to anyone else. If you focus on the benefits that you can get from being more active then you have a better chance of staying active.

fun in the poolPersonal achievement will increase the enjoyment for you. This goal needs to be realistic such as being able to walk for 20 minutes or to cycle for 20 minutes without stopping

 

Choose an activity that you can do everyday

Choose fun and enjoyable activities. Variety is key if you get bored of one activity try a different one. Why not try walking –it is a very good activity simply because it is something that is easy to do on a continual basis. It’s good to vary your walking routes, the parks/woods you visit etc.

Check out the event section and look for something new to try. Try different activities throughout the year eg. outdoor activities in the summer months such as trail walking, surfing and indoor activities during the winter such as exercise class, circuits, gym or swimming.

Google your activity choice

Once you find an exercise that you enjoy, do a Google search to find out more about any coaches or specialists that may be able to provide inspiration or special training, either through tapes, books, or online resources.

Make sure you have the right gear

This can make all the difference in the comfort level of your workout and as a result it will make the workout more enjoyable for you. A good pair of shoes is essential. And weather resistant clothing or a membership to an indoor gym can help you fight off your own excuses when weather conditions are less than ideal.

Set goals for yourself

Set one main goal for yourself to achieve. Personal achievement will increase the enjoyment for you. This goal needs to be realistic such as being able to walk for 20 minutes or to cycle for 20 minutes without stopping. You will be amazed at how quickly your level of fitness improves and how quickly you can achieve these goals. Remember to progress slowly onto the next goal. Why not try The Get Active Challenge or the Walk or Step Challenge.

Keep a diary or a log of your activity

Use your diary to schedule your daily exercise onto your to do list and in your diary. Think of it as simply something you need to do as part of your day.

At the beginning of each week plan out your activity for the week. Write down when you want to be active and for how long. If you look at the diary at the end of the week it will help you identify reasons for not sticking to your proposed plan and could help you to stay motivated. Check out the booklet Getting Active for a Healthy Heart for the Weekly plans on pages 20-24 and the Activity Diary on pages 25-26.

There are lots of applications for your phone or to use online to help you keep track of your activities. Click here to see a review of some of the more popular apps. Or simply use your phone to set a reminder for when you have planned to do some activity.

Set rewards for yourself

Once you achieved a goal that you set for yourself it is important to reward yourself for achieving that goal. This reward could be doing something that you really enjoy but do not get the time to do often enough for example tickets to a show, the cinema or to a match, buy yourself new clothes etc.

Chart your progress

Chart the number of weekly minutes you achieved over a number of weeks. Hopefully you will see how easily you increased your activity levels. Keep setting new goals. A pedometer or step counter is a useful device to help you track your activity levels. A step counter records just the number of steps you take whilst a pedometer can also measure distance covered, caloric expenditure and even your time spent on activity! Why not try The Get Active Challenge or the Walk or Step Challenge.

Vary your routine once you reach your goals

Change your routine as you reach new goals. If you increase the intensity or the duration of your workout, or by trying a new workout or sport this will provide new momentum for you.

Try to do some activity most days of the week

Try to set a specific time aside each day for your activity, this will help you to build it into your daily routine. Some people find it easier to be active in the morning as there are fewer obstacles that can get in the way of you taking the time to exercise. If you do have to take a day off try not to take more than one day off at a time. If you stop for a couple of days at a time you might lose valuable momentum. If you take two days off, it becomes very easy to take another day, and then another day. It is important to do your activity as part of your weekday routine, but try to weave it into your weekend routine, too.

Don’t heed your excuses

Identify the excuses you like to use and have a read made response. If time is an issue, make sure your workout clothes are ready to go when you have some spare time. If you have young children, get a good jogging stroller or set up a babysitting swap with another parent in your area you can watch their children while they get their activity in and vice versa.

have your gear readyTry to do your activity with your family or friends. This will help you to make a commitment to the activity and to each other

 

Have your gear to hand

If walking is your chosen activity; leave your shoes by the front door to grab as you are leaving the house, leave them in the car so you can stop for a walk somewhere en route home from work for example.

Cope positively with lapses in your behaviour

We all have bad days when we don’t manage to get out doing our activity for one reason or another. Ignore the bad day just try to get back on track the following day. Try to focus on the main benefits that you want to achieve from being more active and believe in your confidence to continue with the activity.

Make a visual collage that appeals to you

Advertisements for fitness products can be tremendously motivating. Purchase a fitness magazine and make an inspirational collage of images, advertisements and slogans that speak to you. Post your collage where you will see it each day.

If you prefer to exercise alone

Give yourself something fun to do while you exercise. Find some good heart pumping music or listen to books on tape. A suspenseful audio-book may be all you need to get on those running shoes each day.

Create a support group

Try to do your activity with your family or friends. This will help you to make a commitment to the activity and to each other. It will make the activity more enjoyable and it will also motivate you to keep a regular schedule. Another option is to join a club. Clubs organise regular training sessions and will have people experienced in the activity who can give you tips and advice and support. Alternatively, you could join an online community which encourages you to log and track your exercise each day.

Join a group that has a charity focus

Join a group that combines activity goals with charity fundraising. This will provide you with training to achieve your goals for example perhaps walk or run a whole or half marathon, or to participate in a relay team triathlon or do a 20km bike ride, all while raising money for a good cause.

Enter a physical activity event

Such as a 5km walk or jog with friends. Many are linked with charities and the good cause will give extra motivation. Check out the events page to see what events are coming up in your area.

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