{"id":58239,"date":"2024-01-10T14:47:04","date_gmt":"2024-01-10T14:47:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58239"},"modified":"2024-01-10T14:47:04","modified_gmt":"2024-01-10T14:47:04","slug":"exercise-motivation","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/","title":{"rendered":"How to Turn Exercise Motivation Into Real Actions?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#What_is_the_motivation_to_exercise\" >What is the motivation to exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#What_is_the_best_workout_motivation\" >What is the best workout motivation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#What_are_3_motivators_for_exercise\" >What are 3 motivators for exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#Convenience_and_simplicity\" >Convenience and simplicity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#Positive_environment\" >Positive environment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#Your_perfect_sport_%E2%80%9Cmatch%E2%80%9D\" >Your perfect sport \u201cmatch\u201d<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#What_can_motivate_someone_to_exercise\" >What can motivate someone to exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#_How_to_motivate_yourself_to_workout_every_day\" >\u00a0How to motivate yourself to workout every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#How_to_motivate_yourself_to_workout_alone\" >How to motivate yourself to workout alone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#How_to_increase_motivation\" >How to increase motivation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#Why_is_exercise_important\" >Why is exercise important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#Why_cant_I_enjoy_exercise\" >Why can&#8217;t I enjoy exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#How_to_start_exercising\" >How to start exercising?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">\u201cI\u2019ll start working out on Monday.\u201d It kind of sounds funny in both instances: when you promise it to yourself or simply boast about it to others.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monday &#8211; the international day of transformation when people have given themselves shallow promises the days before, and once Monday comes, they end up with \u201creasonable\u201d excuses to postpone it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This could happen to you, especially at the initial phase of a workout routine. You fished out a bundle of <\/span><span style=\"font-weight: 400;\">exercise motivation quotes on Sunday, got a spike of blissful satisfaction from the fantasies about desired results, and fell asleep motivated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What occurs the next day? Let me guess, excuses. We can be professional excuse makers when it comes to working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe gym is too far from me\u201d, \u201cI\u2019ve got no money for the sports clubs\u201d, \u201cUnfortunately, I have very little free time\u201d, \u201cI have no idea what sport I want to do\u201d, etc.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I know that life isn\u2019t easy: some stressful situations can hold you back from becoming the person you sincerely wish to be. You keep asking yourself: how to motivate yourself to workout when depressed? How can you motivate yourself to workout after work? How to break from the laziness loop and start moving?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, I\u2019ll satisfy your desires and give you clear answers to one essential question: How to turn motivation into real actions? And no, I won\u2019t gush about the importance of developing motivation. Spoiler alert: you don\u2019t need any super effort to become motivated. The key to action is far beyond simple desire.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_motivation_to_exercise\"><\/span><b>What is the motivation to exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/dictionary.apa.org\/motivation\"><span style=\"font-weight: 400;\">APA Dictionary of Psychology<\/span><\/a><span style=\"font-weight: 400;\"> defines motivation as the desire to make a physical and mental effort to achieve goals (<\/span><a href=\"https:\/\/dictionary.apa.org\/motivation\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, motivation to work out involves the inner willingness to commit to sportive actions. Please don\u2019t focus only on the gym membership. This applies to all kinds of sports or general physical activities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two <\/span><b><a href=\"https:\/\/betterme.world\/articles\/types-of-motivation\/\">Types of Motivation<\/a>: <\/b><span style=\"font-weight: 400;\">intrinsic and extrinsic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a nutshell, intrinsic motivation is about doing something simply because you enjoy it. In contrast, extrinsic motivation is from external reasons (you aim for some reward or want to avoid punishment) (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/extrinsic-motivation#definition\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, motivation is related to the desire to engage in physical activities. Stating that motivation is the key to achieving your sportive goals is silly as having only desire doesn\u2019t necessarily push you to actions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, motivation is something you shouldn\u2019t exert great effort to attain. You have some goals, you fantasize about the results and therefore feel inspired to change. For some people, it could be enough but that\u2019s probably not for you or me. That\u2019s why you need something more than the desire, you need a big push for real commitment.\u00a0<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_best_workout_motivation\"><\/span><b>What is the best workout motivation?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This might amaze you, but there is no one specific award-winning <a href=\"https:\/\/betterme.world\/articles\/workout-motivation-for-females\/\">workout motivation for females<\/a> and males. It\u2019s like asking a writer what\u2019s your key to successful novel creation whereas there could be dozens of such keys.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/27.png\" alt=\"exercise motivation\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here it is: your motivation may differ from another person&#8217;s motivation. While setting goals is enough for you, someone else prefers something deeper and highly effective. The problem here starts when people aggressively seek motivation: they search meticulously for the positive triggers to make them move.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be awaste of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on my experience, I need to confess that my personal best motivation is in fact answering the main question: <\/span><i><span style=\"font-weight: 400;\">why do I want to work out?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Before rolling your eyes and thinking: \u201cThank you for this elusive piece of advice, dear writer\u201d, I\u2019m about to support my opinion with a reasonable argument.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before asking yourself <\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\">How to Start Exercising Again<\/a>,<\/b> <span style=\"font-weight: 400;\">you should figure out why you need it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find the answer to the \u201cWhy do I want to work out\u201d question, you\u2019ll end up with a chain of small motivators:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I want to exercise to feel healthier and shape myself up;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If I\u2019m healthier and shape up better, I feel proud of myself and begin to truly love myself and appreciate my body;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If I love myself more, I make better life choices, attract better people to my life, and avoid the toxic ones;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By making better life choices I do the job I truly enjoy and build healthy relationships with the right people.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please don\u2019t confuse my words with the aspiration to live up to some \u201cidealistic\u201d beauty standards. You shouldn&#8217;t change your body just to feel desired and admired by others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working out is not about boasting a perky booty and receiving multiple dull compliments. It\u2019s about helping your body to feel better.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By the way, I wasn\u2019t joking about higher self-esteem as <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5068479\/\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> show that physical activity influences self-esteem (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5068479\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). If you love yourself enough, you intentionally promote your life by taking better care of yourself both mentally, emotionally, and physically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now it\u2019s your turn, ask yourself \u201cWhy do I want to work out?\u201d<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_3_motivators_for_exercise\"><\/span><b>What are 3 motivators for exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">My top 3 motivators for exercise are:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Convenience and simplicity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Positive environment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your perfect sport match<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Convenience_and_simplicity\"><\/span><b>Convenience and simplicity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Who told you you should drive to the gym to work out? Interestingly, some individuals don\u2019t take the home workout seriously. Surely, working with a trainer is better as they will keep tabs on your technique and help you avoid injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, starting a workout from your cozy house is not a bad idea. For many people, it\u2019s more convenient than trekking to the gym, another sports club, or even the <\/span><span style=\"font-weight: 400;\">park to hit the run.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may have heard excuses like \u201cI do not have enough time\u201d. My question is \u201cWho told you that exercises must be lengthy?\u201d. Whether it\u2019s 10 minutes or 50 minutes, it doesn\u2019t matter as long as you keep moving to stay invigorated and healthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, aiming for tough weightlifting, <a href=\"https:\/\/betterme.world\/articles\/beach-running-workout\/\">running<\/a> long distances, or doing 100 push-ups is a bad idea for the beginner. Engage in a workout routine with simpler exercises: grab lighter dumbbells, gradually shift to more complicated ones, run 2 miles instead of 10, and complete at least one push-up which is already better than nothing.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Positive_environment\"><\/span><b>Positive environment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By positive environment, I mean both people and things that surround you. Create or find a place where physical activity becomes enticing to you. If you want to know <\/span><span style=\"font-weight: 400;\">how to motivate yourself to workout at home, for instance, take the first step and purchase the exercise mat, a set of lighter weights, and comfy training garments.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The night before lay the mat on the floor, keep the weights in the visible place as well, and lay the workout clothes on the chair (<\/span><a href=\"https:\/\/www.nytimes.com\/2022\/01\/19\/well\/move\/habits-motivation-exercise.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, the people. Join the special club to introduce yourself to other workout buddies. Sometimes the perky friend or co-worker ends up the key motivator. Let\u2019s face it, the best motivator that inspires change is always another person, especially when you vividly notice the goals they\u2019ve reached.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t fancy sport clubs? No problem, you can go for a brisk walk with a pleasant person and have a blast. The reality is that another healthy person with good self-esteem is the ideal role model. You can always ask them for advice, help, or support.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/motivation-vs-discipline\/\"><i>Motivation vs Discipline: Stop Wasting Your Time On One of Them<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_perfect_sport_%E2%80%9Cmatch%E2%80%9D\"><\/span><b>Your perfect sport \u201cmatch\u201d<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you ever used dating apps? If yes, you remember that before getting into exclusive relationships with someone you went out on dates with various people. You did it to compare and define which person fits you the most.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same can apply to choosing physical activity. You don\u2019t have to necessarily exhaust yourself with gym training. Why not try dancing? Or swimming? Or <a href=\"https:\/\/betterme.world\/articles\/calories-burned-tennis\/\">tennis<\/a>? Any kind of sport is effective for your general health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obviously, if you\u2019re striving for more specific goals, like gaining big muscles or peachy booty, gym training will benefit that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, when you choose the most enjoyable sports that match yourself, you won\u2019t treat it as an obligation but as another hobby that enhances your well-being. Experiment with versatile physical activities and find something that will keep you moving with pleasure <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.nytimes.com\/2022\/01\/19\/well\/move\/habits-motivation-exercise.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"exercise motivation\" \/>\u00a0<\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_can_motivate_someone_to_exercise\"><\/span><b>What can motivate someone to exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Workout Motivation for Females <\/b><span style=\"font-weight: 400;\">and males potentially consists of many petite reasons that get you back on track. Here are the additional tips to motivate yourself to take actions for life transformation.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Welcome your exercises to your routine. Find a free window during your day to concentrate on the training. Again, 10, 20, or 50 minutes is enough (<\/span><a href=\"https:\/\/health.gov\/myhealthfinder\/health-conditions\/diabetes\/help-loved-one-get-more-active-quick-tips\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create discipline. I always insist on the notion that discipline is much more efficient for starting a new workout routine as it directly helps you establish positive habits (<\/span><a href=\"https:\/\/dictionary.apa.org\/discipline\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Motivation may fizzle out but the formed habits stay, they transform into automatic actions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buy yourself an eye-catching and comfy training attire. You deserve to look stunning even when you work out. Here I\u2019m basing this on my experience. I misjudged the power of looking good and feeling comfortable in sports clothing. After I put it all on and watched myself in the mirror, I felt promptly energized to train my body. That said, choose something that doesn\u2019t only offer comfort but also a dazzling \u201cfacade\u201d.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set minor goals. It\u2019s especially vital to people who desire to lose weight. They may be too harsh on themselves from the beginning. They expect to lose 10 pounds per week and once they don\u2019t, their motivation vanishes, and they stop the workout. Instead of aiming for impossible results, create discipline and stick to it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay flexible. One study in <\/span><a href=\"https:\/\/pubsonline.informs.org\/doi\/abs\/10.1287\/mnsc.2020.3706?journalCode=mnsc\"><span style=\"font-weight: 400;\">2020<\/span><\/a><span style=\"font-weight: 400;\"> found that allowing yourself the flexibility to achieve your goals might boost your chance of success. Researchers studied more than 2,500 Google employees who were paid for going to the company gym during a window of time they had identified in advance, while others could opt to go anytime. The researchers found out that people with flexibility ended up going more often after the payments ended. On the contrary, the group on the rigid program missed their planned workout, they didn\u2019t go at all (<\/span><a href=\"https:\/\/pubsonline.informs.org\/doi\/abs\/10.1287\/mnsc.2020.3706?journalCode=mnsc\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_How_to_motivate_yourself_to_workout_every_day\"><\/span><b>\u00a0How to motivate yourself to workout every day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best motivation to work out daily is to realize the potential benefits for your physical, mental, and emotional health. After contemplating all the good stuff, select an enjoyable physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Later, set up smaller goals for yourself, and find the perfect time during each day for your training. Start with 15 to 20 minutes daily instead of striving for 50-60 minutes. You\u2019re less likely to complete exercises daily by spending so much time on them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, depending on your workout routine, it\u2019s significantly important to take breaks from your training. Rest days\u2019 benefits help you alleviate soreness or pain, repair and <a href=\"https:\/\/betterme.world\/articles\/how-much-protein-should-i-eat-a-day-to-build-muscles\/\">build muscles<\/a>, prevent injuries, replenish energy stores, and lastly give your mind some rest (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/rest-day#benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_motivate_yourself_to_workout_alone\"><\/span><b>How to motivate yourself to workout alone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out alone offers more advantages than disadvantages. You don\u2019t need to focus on another person. Instead, you\u2019re entirely concentrated on your exercise and follow your schedule much more easily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, there is no need to stick to someone\u2019s schedule which happens often at the gym where you should follow the schedule of your trainer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Motivating yourself to work out alone includes the four basic steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Picking up the perfect sports activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating your convenient schedule and following it<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staying compassionate for not completing some exercises to the fullest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling proud of yourself as you know that sport activities benefit not only your body but your self-esteem, which contributes to better relationships, life choices, and habits in general.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/workout-motivation-for-females\/\"><i>Workout Motivation for Females: Here&#8217;s How to Boost Your Mojo<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"exercise motivation\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_increase_motivation\"><\/span><strong>How to increase motivation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The top way to boost motivation is to estimate all the benefits you\u2019re about to get if you take action. But I suggest that you focus on establishing a discipline instead of waiting for the desire to spike. With discipline you\u2019re able to form atomic habits that are crucial for achieving certain goals.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_exercise_important\"><\/span><strong>Why is exercise important?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Exercising is important for your overall well-being. It doesn\u2019t only keep your mind and body aligned, it helps you feel emotionally good about yourself. Staying physically active positively impacts your self-esteem and, therefore, helps you connect with the right people, avoid exasperating jobs, and take good care of yourself.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cant_I_enjoy_exercise\"><\/span><strong>Why can&#8217;t I enjoy exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You don\u2019t enjoy your exercise for different reasons: it may not be your right choice, you lack the proper technique, or set too high goals for yourself. In the last case, you fail to meet the desired results fast enough and end up frustrated. Try to change your physical activity into something more pleasant, or work on the right technique as it\u2019s crucial for reaching all types of goals.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_start_exercising\"><\/span><strong>How to start exercising?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start with petite actions, like choosing the right exercise program for yourself. Find the suitable free time during the day. Later, purchase the training clothes and shoes and commit to your physical activity. Simultaneously remind yourself of the benefits you\u2019ll reap with your exercising routine.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Congrats, you\u2019ve reached the end of the article. Now you\u2019re aware of the effective ways to evoke motivation to work out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to turn motivation into real actions? There are versatile ways to do that. The best motivation to work out is surely your understanding of the benefits you\u2019ll reap with physical activities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from these, the 3 key motivators for exercise include convenience and simplicity, a positive environment, and the ideal sport match.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other top-notch ways to stay motivated for workouts involve making exercises part of your routine, establishing discipline, buying comfy and eye-catching sports attire, setting minor goals, and staying flexible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can implement these techniques in your solo or daily workout routines. And finally, please make sure you take breaks from the workouts to avoid injuries and pain in your muscles.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cI\u2019ll start working out on Monday.\u201d It kind of sounds funny in both instances: when you promise it to yourself or simply boast about it to others.\u00a0 Monday &#8211; the international day of transformation when people have given themselves shallow promises the days before, and once Monday comes, they end up with \u201creasonable\u201d excuses to [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":58243,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[171,215],"class_list":["post-58239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Turn Exercise Motivation Into Real Actions? - BetterMe<\/title>\n<meta name=\"description\" content=\"Feeling too lousy to work out? Check out the article to learn the answer to the fundamental question \u201cHow to turn \u2605 EXERCISE MOTIVATION \u27a4 into real actions?\u201d\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Turn Exercise Motivation Into Real Actions?\" \/>\n<meta property=\"og:description\" content=\"Feeling too lousy to work out? Check out the article to learn the answer to the fundamental question \u201cHow to turn \u2605 EXERCISE MOTIVATION \u27a4 into real actions?\u201d\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_442068829-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"How to Turn Exercise Motivation Into Real Actions?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/\"},\"wordCount\":2245,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_442068829-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">\u201cI\u2019ll start working out on Monday.\u201d It kind of sounds funny in both instances: when you promise it to yourself or simply boast about it to others.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Monday - the international day of transformation when people have given themselves shallow promises the days before, and once Monday comes, they end up with \u201creasonable\u201d excuses to postpone it.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This could happen to you, especially at the initial phase of a workout routine. You fished out a bundle of <\/span><span style=\\\"font-weight: 400;\\\">exercise motivation quotes on Sunday, got a spike of blissful satisfaction from the fantasies about desired results, and fell asleep motivated.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What occurs the next day? Let me guess, excuses. We can be professional excuse makers when it comes to working out.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">\u201cThe gym is too far from me\u201d, \u201cI\u2019ve got no money for the sports clubs\u201d, \u201cUnfortunately, I have very little free time\u201d, \u201cI have no idea what sport I want to do\u201d, etc.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">I know that life isn\u2019t easy: some stressful situations can hold you back from becoming the person you sincerely wish to be. You keep asking yourself: how to motivate yourself to workout when depressed? 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Check out the article to learn the answer to the fundamental question \u201cHow to turn \u2605 EXERCISE MOTIVATION \u27a4 into real actions?\u201d\u00a0","og_url":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_442068829-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv, Hollee Mohni, RD, CPT","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273"},"headline":"How to Turn Exercise Motivation Into Real Actions?","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/"},"wordCount":2245,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/exercise-motivation\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_442068829-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">\u201cI\u2019ll start working out on Monday.\u201d It kind of sounds funny in both instances: when you promise it to yourself or simply boast about it to others.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=exercise_motivation\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Monday - the international day of transformation when people have given themselves shallow promises the days before, and once Monday comes, they end up with \u201creasonable\u201d excuses to postpone it.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This could happen to you, especially at the initial phase of a workout routine. You fished out a bundle of <\/span><span style=\"font-weight: 400;\">exercise motivation quotes on Sunday, got a spike of blissful satisfaction from the fantasies about desired results, and fell asleep motivated.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What occurs the next day? Let me guess, excuses. We can be professional excuse makers when it comes to working out.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u201cThe gym is too far from me\u201d, \u201cI\u2019ve got no money for the sports clubs\u201d, \u201cUnfortunately, I have very little free time\u201d, \u201cI have no idea what sport I want to do\u201d, etc.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">I know that life isn\u2019t easy: some stressful situations can hold you back from becoming the person you sincerely wish to be. You keep asking yourself: how to motivate yourself to workout when depressed? 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