{"id":4811,"date":"2023-09-20T13:56:17","date_gmt":"2023-09-20T18:56:17","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4811"},"modified":"2023-09-20T13:56:21","modified_gmt":"2023-09-20T18:56:21","slug":"how-to-motivate-yourself-to-work-out","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/how-to-motivate-yourself-to-work-out","title":{"rendered":"How To Motivate Yourself to Work Out"},"content":{"rendered":"\n<p>You don\u2019t need to be told that working out is good for your health\u2014 you know it can improve your physical and mental well-being. What you need is to more motivation to put on your sneakers and drag yourself to the gym. Sound familiar?<\/p>\n\n\n\n<p>Building a new exercise routine isn\u2019t easy, but it\u2019s doable. By learning a little bit more about how to motivate yourself and form new habits, you may discover that increasing your physical activity levels wasn\u2019t as tough as you thought.<\/p>\n\n\n\n<p>Try these tips to build a plan that will get yourself moving!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Find Your \u201cWhy\u201d<\/h2>\n\n\n\n<p>Why do you want to increase your activity levels? Maybe you\u2019re hoping to lose some excess weight, put on some muscle, or lower your blood pressure levels. Whatever your reason, it\u2019s important to <a href=\"https:\/\/hbr.org\/2022\/08\/5-ways-to-set-more-achievable-goals\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">be clear on your \u201cwhy.\u201d<\/a> Stronger motivation follows when you keep in mind your reasons for taking a new step.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make an Action Plan<\/h2>\n\n\n\n<p>Think about what steps it\u2019ll take to reach your goals. For best results, create an action plan that includes <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6796229\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">precisely when and where<\/a> you\u2019re going to be exercising \u2014 simply deciding, \u201cI\u2019ll exercise three times per week\u201d isn\u2019t going to cut it. For ideas, think:<\/p>\n\n\n\n<ul>\n<li>\u201cI\u2019ll go on a walk at the nearby park every morning before work.\u201d<\/li>\n\n\n\n<li>\u201cI\u2019m going to join a local kickball league that has games every Tuesday evening.\u201d<\/li>\n\n\n\n<li>\u201cI\u2019m hitting the gym every Monday, Wednesday, and Friday after work to<\/li>\n<\/ul>\n\n\n\n<p>As part of your action plan, don\u2019t forget to make a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6796229\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">coping plan<\/a> \u2014 in other words, a plan B! If it\u2019s raining one morning, for example, what are you going to do instead of your usual walk? Have a 10-minute YouTube video with a doable cardio routine ready to go.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get Real<\/h2>\n\n\n\n<p>When it comes to motivation, it\u2019s super important that your action plan be realistic \u2014 studies show that you\u2019re <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31319417\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">more likely to be successful<\/a> when you have reasonable expectations.<\/p>\n\n\n\n<p>If your goal is to lose a ton of weight before your cousin\u2019s wedding next month, you\u2019ll probably get discouraged when you realize that you\u2019re not shedding pounds as fast as you hoped. You may even quit your new plan. On the other hand, if you give yourself more time to shed some pounds, you\u2019ll more likely to meet your short-term goals, which will provide further incentive for you to keep going.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">This Should Be Fun, Not Painful<\/h2>\n\n\n\n<p>Knowing that you\u2019re getting something out of working out gives you <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3441783\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">a greater chance of being successful in the long run<\/a>, and the best long-term motivators are positive feelings. You\u2019re <a href=\"https:\/\/www.scirp.org\/html\/5-6901353_53271.htm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">more likely to keep working out<\/a> if you\u2019re excited, feel like you\u2019re accomplishing something or are just plain having fun.<\/p>\n\n\n\n<p>When making your action plan, don\u2019t try to force yourself to go for a jog if you hate running. Instead, go for a swim at your local pool or learn how to play pickleball with a friend. Try a few activities until you find something you actually like!<\/p>\n\n\n\n<p>You can also bring the good vibes to your workout sessions in other ways. Listen to a favorite podcast while working out or treat yourself to a TV episode once you get home from the gym.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Put Some Skin in the Game<\/h2>\n\n\n\n<p>What happens when your workout habits affect your bank account? You may be <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.3982\/ECTA7416\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">more likely to be physically active<\/a>, according to studies. Putting your own money on the line can provide extra incentive to follow through on your action plan.<\/p>\n\n\n\n<p>Sign up for a website or app like <a href=\"https:\/\/www.healthywage.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">HealthyWage<\/a> or <a href=\"https:\/\/waybetter.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">WayBetter<\/a> where you can place bets to register for challenges. Once you cross the finish line, you\u2019ll receive back your original bet, or more! You can also create a similar challenge with friends by throwing money into a shared pot and encouraging each other to stick with your action plans.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Staying Motivated Long-Term<\/h2>\n\n\n\n<p>Can\u2019t seem to stick with your plan? Turn to psychology to figure out where you\u2019re getting stuck.<\/p>\n\n\n\n<p>Experts have described a \u201c<a href=\"https:\/\/telrp.springeropen.com\/articles\/10.1186\/s41039-020-00127-7\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">habit loop<\/a>\u201d that describes how you form behavioral patterns. If you\u2019re struggling, try to figure out which part of this process isn\u2019t working:<\/p>\n\n\n\n<ul>\n<li><strong>Cue <\/strong><strong>\u2014 A certain factor, such as a particular activity or a specific time of day, triggers the start of your habit loop.<\/strong> Maybe you don\u2019t have a strong enough cue and you need to better define when you\u2019ll exercise \u2014 aim to start your workout directly after completing an activity (such as coming home from work) or at a certain time of day (set an alarm)!<\/li>\n\n\n\n<li><strong>Routine \u2014 Once you encounter your cue, you automatically follow through with the desired behavior. <\/strong>If you already have a specific cue, think about whether something\u2019s getting in the way of following through. Can you decide on a specific workout routine in advance, pack your gym bag the night before, or find a closer gym?<\/li>\n\n\n\n<li><strong>Reward \u2014 After completing your desired actions, you get some type of positive benefit.<\/strong> Keep in mind that goals like <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/healthy-weight-loss-strategies\">weight loss<\/a> or <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/what-is-high-blood-pressure-and-how-should-you-manage-it\">lowering blood pressure<\/a> levels can take time. Perhaps you can apply a more immediate reward by making each individual workout more fun. Bring along a friend, make an exercise playlist full of fun music, or try a new workout class.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2023\/09\/Cultivating-Exercise-Motivation.jpg\" alt=\"Cultivating Exercise Motivation\" style=\"width:100%;\"\/><\/figure>\n\n\n\n<p>Remember that new habit formation takes time! You\u2019re not going to get it right away, but taking small steps on a regular basis will produce results in the long term.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You don\u2019t need to be told that working out is good for your health\u2014 you know it can improve your physical and mental well-being. What you need is to more motivation to put on your sneakers and drag yourself to the gym. Sound familiar? Building a new exercise routine isn\u2019t easy, but it\u2019s doable. By [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":4810,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>How To Motivate Yourself to Work Out - Health Perch<\/title>\r\n<meta name=\"description\" content=\"Increasing your physical activity levels aren&#039;t as tough as you think. 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