There are many different ways to keep yourself motivated to make healthier choices and stick with exercise intentions. To find out what is working for those in the New You Groups, I asked them to share what was keeping them motivated each week. We heard lots of different answers, and that was my point. What works for one person doesn’t necessarily work for another, and what seems to work for you can stop working after a while. Then you have to find something else that works. The good news is there are lots of things you can try and many ways to stay motivated.
Motivated by How Good It Feels
A common motivator that a number of people shared was how good they felt from being active and eating healthier foods, which inspired them to do more of it. Whether it was feeling good from having an accomplishment or feeling good physically, this further motivated their desire to eat well and exercise. Those who are starting to see a big difference in how their bodies feel are getting really excited about the possibility of doing things they haven’t been able to do for a long time, like skiing, playing tennis, hiking or doing a round of golf.
Motivated to Reach an Accomplishment
Another motivator some folks mentioned was the desire to accomplish a particular goal, like walking a 5k in an hour (specifically the Coastal Rail Trail 5k this coming Sunday), running 5 miles by the fall, doing a 10k walk in July, participating in a bike-a-thon next September or going skiing next winter. This provides a vision of an achievable goal and the incentive to do a certain amount each week in order to reach that physical challenge.
Having a longer term physical goal can be extremely motivating, yet not everyone is inspired by that. A couple of weeks ago I had encouraged everyone to consider making a 3- or 6-month fitness goal, and many weren’t ready to do that or didn’t feel any interest in it. I totally understand, because I am not motivated that way. I’m more like one of the gals in the contest group who is motivated by checking off and tracking her day-to-day and weekly fitness goals.
Motivated by a Daily or Weekly Goal
Some in the groups are motivated by having a daily or weekly goal to get in a certain number of minutes or steps, like 8,000 steps using a pedometer or at least 30 minutes walking or biking. By looking back and seeing how much they’ve done, they then find they want to push themselves a bit more with a slightly higher goal. One of the contest winners has done this with great success. She started off walking for just a few minutes six days a week and each week she’s added a minute. Now she has just passed the 30 minute mark and doing more than she thought was possible. She’s even adding in some hills and increasing her exertion levels, and that is exciting for her.
Motivated by Just Doing It
Sometimes you just don’t feel motivated by any of the things I’ve mentioned, and then you have to Just Do It. We all have those times when we just don’t want to get up and exercise or make a healthy meal. We may be feeling ambivalent, tired or super busy. Yet, these are the times when very often you will feel so much better if you overcome the mental excuses and just go do it anyway. That worked for one person in the group, who had been derailed by plantar fasciitis. She got out on a friend’s bike instead of letting her foot be an excuse, and she felt so much better afterwards.
Motivated to Get Better
One fellow in the contest group was in a serious auto accident about a month ago, and he has been told walking will make all the difference in how well his body will heal. The more he can do now, the better chance he has of staying healthy and being able to have an active life long-term. That is pretty motivating. Others have seen their blood pressure, stamina and energy improve, and that inspires them to keep doing even more.
Motivated from Realistic Successes
A couple of the guys in the groups shared what they’ve learned is de-motivating, and that is having a goal that doesn’t seem achievable or failing to succeed right off the bat. At that point, their feeling was why bother doing it at all if you can’t succeed, and then wanting to give up entirely.
For one of the guys, the excitement in having a realistic way to get from the couch to a 5k and actually run again for the first time in years was lost by seeing someone else run it at a speed he knew he couldn’t attain. It completing deflated his motivation. Yet when he could see that he didn’t have to run that fast and didn’t have to compare himself to others, that he regained his motivation to running a 5k at whatever pace he could. Another one of the guys pointed out that if you set the goal very low and have a success, you want to see how much more you can do. So instead of pushing yourself to do too much and feeling like a failure, you can start off slow and become motivated by what you can do.
Explore What Motivates You
As you’ve just read, everyone is motivated differently and can be motivated by a number of different things. What matters is recognizing what does and doesn’t work for you, and then being open to trying something new when you find yourself losing interest.
Read What the Participants Have to Say
Find out what else the participants have learned about what does and doesn’t motivate them, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.
Have a fit and healthy week,