Motivational Physical Exercises

Intention can equal action when it comes to getting a move on. Just wanting to exercise predisposes you to take the first step -- and the second and the rest. But there are conditions that sabotage those good intentions as well as those that inspire you. Learning how to help yourself stay motivated could make the difference between fitness and the unhealthy alternative.

  1. Best of Intentions

    • You may log your best mileage those first weeks after the New Year's resolution, when your intention to jog or run daily is pushing you out the door. But then life tosses up a few obstacles, intention gets buried under excuses and the sneakers get buried under dust bunnies. A 2012 study of college students at Penn State University concluded that frequent fluctuations in motivation directly affect exercise behavior. The study, published in the "Journal of Sport & Exercise Psychology," recommended reinforcing exercise goals with built-in behaviors like walking instead of driving and taking the stairs instead of the elevator. Strong time-management skills and an equally strong desire to work out correlated to consistent exercise, but a lapse due to an exam or a major paper deadline, for example, could replace motivation with guilt and spell disaster for a fitness routine.

    Seven Motivation Tricks

    • Anchor your intention in action to give your exercise program a fighting chance. The Mayo Clinic suggests a 7-point action plan to stay motivated. It begins with setting short and long term goals. Start small so you don’t become discouraged and work up to your most ambitious exercise regime. Do something fun that you enjoy – playing tennis may trump sessions on the treadmill for you. Keep moving -- watch TV while you pedal your stationary bike. Track daily progress in an exercise diary. Find a workout buddy for accountability and social interaction. Reward yourself by savoring your runner's high or scheduling a golf vacation. Jump back into the lap pool as quickly as possible when you miss a session to keep momentum going.

    Creating the Win-Win

    • You have a 50-percent chance of dropping your exercise program within six months, according to Dr. Len Kravitz, exercise scientist at the University of New Mexico. Beat the odds by gaming the system in your favor. Smokers, people with unhealthy diets, seriously overweight people and less-than-confident exercisers all need a multi-track strategy to ensure exercise compliance. Plan a gradual, sensible weight loss to go along with a healthy diet and regular workouts. Do whatever it takes to quit smoking if you smoke. Aside from the obvious health hazards, smoking cuts into your endurance and erodes your confidence about succeeding in a long-term fitness plan. Boost self-esteem with a personal trainer who celebrates your milestones and encourages you over the rough spots. Take up jazz or belly dancing because they make you feel good. Join a softball team and work your awesome fielding.

    Get Your Game On

    • Take up a sport and increase your motivation exponentially. A study published in the 2005 "Journal of American College Health” examined the dilemma of an increasingly sedentary American population. Researchers determined that participation in sports motivates a deeper commitment to staying active throughout life than an exercise program does. Sports are usually considered enjoyable activities rather than the means to an end, such as weight loss or defined muscles. Martial arts competition can inspire you to add yoga or weightlifting to improve competitive skills. Your cut-throat tennis doubles team may encourage a daily jog to increase endurance on the court. Weekend skiing or cycling can be rewards for getting through a tough week. Join a volleyball team or take up dinghy sailing for your enjoyment and reap the benefits of staying toned and trim.