Fitness: Tips for staying motivated

Fitness doesn't have to be drudgery. These tips can help you add focus and fun to your routine.

By Mayo Clinic staff

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are seven tips to help you stay motivated.

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.

For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.

3. Make physical activity part of your daily routine

If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.

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References
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  6. Physical activity: Motivation. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/growingstronger/motivation/index.html. Accessed Sept. 27, 2012.
  7. Tips for increasing physical activity. U.S. Department of Health and Human Services. http://www.choosemyplate.gov/physical-activity/increase-physical-activity.html. Accessed Sept. 27, 2012.
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HQ01543 Jan. 19, 2013

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