Yes, I need motivation to exercise, motivation to go to the gym and do the workouts, and to everything related to fitness. With that being said, I already know that exercising is good and carries so many benefits for your health. I know all this theory. The problem is, how to put it into practice and do some exercise. I need some fitness motivation!

Let's see if reviewing the basic physical and psychological benefits of exercising may increase our exercise motivation a little bit.

Click Here To Learn More On How To Boost Your Motivation To Exercise

Physical Benefits of Exercise

Everyone benefits of becoming more physically active, at all ages. Exercise is all about physical benefits - increase in strength, speed, power and fitness. It has enormous benefits on the cardiovascular system, reducing significantly the risk of a heart attack. But keep in mind that the cardio-vascular benefits of exercising depend basically on the frequency, intensity, and duration of the exercise itself. Not only your heart and blood vessels will benefit from exercising. Your risk of chronic diseases, including cancer, diabetes, and arthritis, will also be reduced. Not to mention your health care bill. Yes, doing exercise will reduce your health care costs too.

The good news is that, against previously believed concepts, we do not need to do a lot of exercise in order to obtain its health benefits. In the last number of Current Opinion in Cardiology (Curr Opin Cardiol. 2017 Sep;32(5):541-556. doi: 10.1097/HCO.0000000000000437), it is stated that

Marked health benefits are observed with relatively minor volumes of physical activity

So, if your excuse was that you needed to do so much hours of exercise per week, this is not an excuse anymore!

Psychological Benefits of Exercise

The psychological benefits of exercising are consistently reported and highlighted by researchers. What is interesting, is that unlike the physical benefits of working out, mental benefits of exercise do not depend on the intensity or duration of the physical activity.

The Two of Them Combined

It turns out that exercising may play an important role in the management of mild or moderate mental health problems, especially in the case of depression and anxiety.  We know that persons with depression tend to be less physically active than non-depressed individuals, they simply do not have the energy or the motivation to exercise. However, increased aerobic exercise or strength training reduces symptoms of depression significantly. On the other hand, anxiety symptoms and panic attacks also improve with regular exercise, and its beneficial effects are similar to relaxation or meditation. "Mens sana in corpore sano".

How People Get Motivated to Exercise?

I've heard first hand, and listen carefully to them, friends and colleagues opinions about motivation and exercise, including some exercise motivation tips. Here are some of them.

I seem to enjoy exercise. I find it easier to exercise when I haven't eaten much or even anything.

Some music for me is also triggering for me to exercise too.

Exercise helps get rid of my hunger and makes me make sensible food choices.

I enjoy the euphoric feeling and sense of awesomeness I get following a good workout.

Just looking at the mirror is motivation for me. Looking at myself at the mirror wearing a bikini is enough to get me to exercise!

I have trouble motivating myself to work out most of the times as well. However, when I'm working out I feel great.

I just can't seem to get myself to do any exercise... it is terrible! I just get so bored! I keep trying, but I have so much stress at work that when I finish I just want to collapse in bed.

It's even more of a pain when one day I'll wake up and feel all motivated and ready to exercise and the next day i go back to feeling lazy and not wanting to do anything. Exercising is easy and there's so many hours in the day to do it yet my laziness takes over.

I just make it a part of my routine. Thirty minutes every morning. It wakes me up and it gets it out of the way so I can enjoy the rest of my day.

Taking classes at my gym helps. It makes me work harder and it's less boring.

It's part of my daily routine, it's like essential part that I can't live without and just feeling I get from that is enough to keep me motivated.

I work out at home as well as at the gym and I have two or three apps on my phone which keep reminding me to log my food and exercise.  After a few days of slacking off I start feeling guilty.

I really feel sluggish and unenergetic without it. When I want to avoid doing something, I tie it in with something else. So get a mindset that you can't play a game or eat lunch or whatever you like to do until you've done 30 minutes of aerobic activity or strength training.

The thing that motivates me, I noticed lately, is going out and seeing skinny people around my age or when I'm around my family I just feel like I want to change. The only problem is I tend to lose that feeling when I get back home.

If some of these sound familiar to you, click here to boost your exercise motivation-now! 



How can we inspire people, and ourselves, to be self-motivated

When you feel empowered, you are self motivated, you can achieve your potential. How can you know if you or someone else feel empowered? Simply ask these 3 questions:

  1. Can you do it?
  2. Will it work?
  3. Is it worthy?

If you responded 'yes' to all these 3 questions, you feel confident. You are more likely to be self-motivated.

Be a success seeker, rather than a failure avoider. To seek success and to avoid failure are two opposing motives.

Success seeker:

  • Motivated by tasks with a high complexity level
  • Failure helps increase motivation
  • Self-motivated learners
  • They are high in motive for success and low in fear of failure
  • Get motivated by incremental targets leading to improvement

Failure avoider:

  • Prefer easier tasks
  • Less motivated after a setback
  • They are low in motive for success and high in fear of failure
  • Set targets they can achieve, so keep their self-image intact, but they don't improve their skills

When you perceive choice, you perceive motivation.

Motivation is a fundamental part of learning. It is not, of course, the unique factor you need in order to learning to occur, but without motivation, it is very difficult to learn anything. Success and failure are closely related. Success always starts with failure; failure is good, necessary, for success. Because failure is our life's greater teacher. Many people say "failure is not an option", but this is not true. Failure is an option and it has to be like that. We learn from our mistakes, for a reason. You can be afraid of failure, but this is what it makes you to break through. You fail, then you try the next thing, again and again. You don't get discouraged, because it is just part of the process. Some people do not call them "mistakes", but "life lessons". It is important that you learn how to deal with drama. Learn from that, move forward, don't do it again, you have learned and have grown as a person. No regrets, just life lessons.

On the other hand, if you have been told since you were a kid that failure is not a option, guess what happens? You develop a tremendous fear of failing. Fortunately, there are great ways to deal with fear of failure.


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