Table of ContentsView AllTable of ContentsMaking a PlanWorkout TipsWhat Demotivates People?Bouncing BackResults
Table of ContentsView All
View All
Table of Contents
Making a Plan
Workout Tips
What Demotivates People?
Bouncing Back
Results
Starting a workout routine is a significant step toward achieving weight loss goals, but staying consistent can be challenging. Motivation can fade over time due to busy schedules and responsibilities, making keeping a regular exercise schedule hard. However, with the right mindset and strategies, you can overcome these hurdles and make exercise a habit.
This article will explore both demotivating factors and motivating strategies to help you stay on track with your fitness journey.
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Making a Plan to Start Exercising
Creating a solid plan is the first step to starting and sticking with an exercise routine. Ideally, adults need at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week.Moving your body about 30 minutes a day is enough to improve your heart health.
One example of moderate-intensity exercise isbrisk walking. Other types of moderate-intensity exercise include:
Types of vigorous activity include:
Very vigorous activities include:
If you are brand new to exercise, haven’t worked out in a long time, or have a health condition, it’s a good idea to talk with your healthcare provider before starting a new program.
Additional key steps to help you get started include:
A Word From VerywellStaying consistent with exercise can be tough. One key is finding your “why,” or the reason you started your exercise journey. Some examples of people’s why include healthy aging, having more energy, or sleeping better. Remembering your “why” might help you stay motivated when things get tough.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Staying consistent with exercise can be tough. One key is finding your “why,” or the reason you started your exercise journey. Some examples of people’s why include healthy aging, having more energy, or sleeping better. Remembering your “why” might help you stay motivated when things get tough.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Staying consistent with exercise can be tough. One key is finding your “why,” or the reason you started your exercise journey. Some examples of people’s why include healthy aging, having more energy, or sleeping better. Remembering your “why” might help you stay motivated when things get tough.
—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Workout Tips for Consistent Habit-Forming
Forming a consistent workout routine can be challenging, but these tips can help you stay on track and make exercise a regular part of your routine:
Life can be unpredictable, so allow yourself some flexibility. If you miss a workout, don’t stress—just get back on track the next day. Consistency over time is more important than perfection.
What Demotivates People From Working Out
Understanding what demotivates people from working out can help you identify and overcome these obstacles. Here are some common emotional and physical aspects that can hinder your motivation:
Lack of Resources or Equipment Due to Cost or Travel
If cost or your travel schedule is keeping you from working out, there are solutions. For example, choose activities that don’t require a lot of equipment, like walking, jogging, jumping rope, or doing calisthenics. Look for affordable, convenient resources in your community, such as parks, recreation programs, walking clubs, and worksite wellness groups.
When traveling, pack walking shoes and take frequent walks. Many hotels have fitness facilities—try to spend 20 or 30 minutes working out before your morning coffee or your evening meal.
Physical Discomfort
Exercise can sometimes be uncomfortable, especially when you’re just starting out or trying a new routine. Soreness, fatigue, and the required physical effort can make skipping workouts tempting.
To begin exercising, consult your healthcare provider for guidance tailored to your age, ability, and health status.
Start with activities you enjoy or want to try, taking it slowly if you’re uncomfortable initially. Walking is a convenient option, and having a walking partner, using walking poles for balance, or trying beginner group classes can make it more enjoyable. Remember, any exercise, even in small amounts, can greatly improve your overall health and well-being.
Low Self-Confidence
Feeling self-conscious about your fitness level or body image can deter you from working out, especially in public places like gyms. This lack of confidence can make it hard to start or continue an exercise routine.
One solution for some women may be to attend a female-only fitness class to help overcome anxious feelings about starting to work out. Or consider working out in nature for a while to avoid gyms with mirrored walls, which might increase anxiety.
Time Constraints
Busy schedules and packed routines can make it challenging to find time for exercise. When time is limited, working out may seem like a lower priority compared to other responsibilities.
Lack of Social Support
Not having friends or family who encourage or participate in your fitness goals can make it harder to stay motivated and make it easier to skip workouts.
Try sharing your fitness goals with friends and family to get their support, and try exercising together to benefit everyone, even pets. Invite friends to join you, join local fitness groups, and take turns with a friend for childcare, as working out with others makes it easier and more fun.
Mental Health Issues
Mental healthstruggles can make it difficult to find the drive to start or maintain a workout routine.
However, research has found that exercise and activity can improve or even prevent many common mental health issues, including depression and anxiety disorders. Exercise can also benefit the mental health of people with a wide range of mental health disorders.
It may help to start with an activity you know you like, start slowly, and gradually build up stamina over time. Even a brisk walk is enough.
How to Bounce Back After Stopping Exercise
Ease back into physical activity with light exercises or shorter workout sessions, gradually increasing intensity and duration as your strength and endurance improve. Listen to your body, prioritize rest and recovery, and be patient with yourself as you rebuild your fitness routine. It’s especially important to stretch to avoid injury when resuming physical activity.
Remember that consistency is key, so aim to make exercise a regular part of your schedule again. Finding activities you enjoy can help you stay motivated and committed.
Results With Consistent Workouts
Consistent workouts can yield impressive results for both your physical and mental well-being. Over time, regular exercise can improve:
You may also notice improvements in your body composition, such as muscle gain and fat loss, contributing to a more toned and defined physique.
Moreover, consistent exercise has numerous health benefits. It can help lower your risk of illnesses, including:
Summary
Consistent workouts can improve physical and mental health, including increased strength, endurance, balance, and flexibility. To stay consistent when starting to work out, it’s crucial to set clear goals, create a schedule, mix up your routine for variety, track progress, and utilize strategies like keeping workout clothes visible and building a support system to help maintain motivation and commitment to regular exercise.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NHS.Physical activity guidelines for adults aged 19-64.Medline Plus.Give your heart a workout.Jennings EG, Dunsiger SI, Bock BC, Hartman SJ, Williams DM, Marcus BH.Setting larger session duration goals is associated with greater future physical activity. Cavalheri V, ed.PLoS ONE. 2018;13(12):e0208644. doi:10.1371/journal.pone.0208644National Library of Medicine.Keep it going! How to stick with a fitness routine.Medline Plus.Exercise and physical fitness.Cai J, Li G.Exercise or lie down? The impact of fitness app use on users’ wellbeing.Front Public Health. 2024;11:1281323. doi:10.3389/fpubh.2023.1281323Davis AJ, MacCarron P, Cohen E.Social reward and support effects on exercise experiences and performance: Evidence from parkrun.PLOS ONE. 2021;16(9):e0256546. doi:10.1371/journal.pone.0256546National Institute on Aging.How older adults can get started with exercise.American Heart Association.Breaking down barriers to fitness.Mental Health Foundation.How to look after your mental health using exercise.Schuch FB, Vancampfort D.Physical activity, exercise, and mental disorders: It is time to move on.Trends Psychiatry Psychother. 2021;43:177-184. doi:10.47626/2237-6089-2021-0237St. Joseph Health.How to return to exercise slowly after a long absence.Medline Plus.Benefits of exercise.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NHS.Physical activity guidelines for adults aged 19-64.Medline Plus.Give your heart a workout.Jennings EG, Dunsiger SI, Bock BC, Hartman SJ, Williams DM, Marcus BH.Setting larger session duration goals is associated with greater future physical activity. Cavalheri V, ed.PLoS ONE. 2018;13(12):e0208644. doi:10.1371/journal.pone.0208644National Library of Medicine.Keep it going! How to stick with a fitness routine.Medline Plus.Exercise and physical fitness.Cai J, Li G.Exercise or lie down? The impact of fitness app use on users’ wellbeing.Front Public Health. 2024;11:1281323. doi:10.3389/fpubh.2023.1281323Davis AJ, MacCarron P, Cohen E.Social reward and support effects on exercise experiences and performance: Evidence from parkrun.PLOS ONE. 2021;16(9):e0256546. doi:10.1371/journal.pone.0256546National Institute on Aging.How older adults can get started with exercise.American Heart Association.Breaking down barriers to fitness.Mental Health Foundation.How to look after your mental health using exercise.Schuch FB, Vancampfort D.Physical activity, exercise, and mental disorders: It is time to move on.Trends Psychiatry Psychother. 2021;43:177-184. doi:10.47626/2237-6089-2021-0237St. Joseph Health.How to return to exercise slowly after a long absence.Medline Plus.Benefits of exercise.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
NHS.Physical activity guidelines for adults aged 19-64.Medline Plus.Give your heart a workout.Jennings EG, Dunsiger SI, Bock BC, Hartman SJ, Williams DM, Marcus BH.Setting larger session duration goals is associated with greater future physical activity. Cavalheri V, ed.PLoS ONE. 2018;13(12):e0208644. doi:10.1371/journal.pone.0208644National Library of Medicine.Keep it going! How to stick with a fitness routine.Medline Plus.Exercise and physical fitness.Cai J, Li G.Exercise or lie down? The impact of fitness app use on users’ wellbeing.Front Public Health. 2024;11:1281323. doi:10.3389/fpubh.2023.1281323Davis AJ, MacCarron P, Cohen E.Social reward and support effects on exercise experiences and performance: Evidence from parkrun.PLOS ONE. 2021;16(9):e0256546. doi:10.1371/journal.pone.0256546National Institute on Aging.How older adults can get started with exercise.American Heart Association.Breaking down barriers to fitness.Mental Health Foundation.How to look after your mental health using exercise.Schuch FB, Vancampfort D.Physical activity, exercise, and mental disorders: It is time to move on.Trends Psychiatry Psychother. 2021;43:177-184. doi:10.47626/2237-6089-2021-0237St. Joseph Health.How to return to exercise slowly after a long absence.Medline Plus.Benefits of exercise.
NHS.Physical activity guidelines for adults aged 19-64.
Medline Plus.Give your heart a workout.
Jennings EG, Dunsiger SI, Bock BC, Hartman SJ, Williams DM, Marcus BH.Setting larger session duration goals is associated with greater future physical activity. Cavalheri V, ed.PLoS ONE. 2018;13(12):e0208644. doi:10.1371/journal.pone.0208644
National Library of Medicine.Keep it going! How to stick with a fitness routine.
Medline Plus.Exercise and physical fitness.
Cai J, Li G.Exercise or lie down? The impact of fitness app use on users’ wellbeing.Front Public Health. 2024;11:1281323. doi:10.3389/fpubh.2023.1281323
Davis AJ, MacCarron P, Cohen E.Social reward and support effects on exercise experiences and performance: Evidence from parkrun.PLOS ONE. 2021;16(9):e0256546. doi:10.1371/journal.pone.0256546
National Institute on Aging.How older adults can get started with exercise.
American Heart Association.Breaking down barriers to fitness.
Mental Health Foundation.How to look after your mental health using exercise.
Schuch FB, Vancampfort D.Physical activity, exercise, and mental disorders: It is time to move on.Trends Psychiatry Psychother. 2021;43:177-184. doi:10.47626/2237-6089-2021-0237
St. Joseph Health.How to return to exercise slowly after a long absence.
Medline Plus.Benefits of exercise.
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