Exercise Motivation Tip No. 1: Be Realistic
One of the biggest reasons for failure is that first-time exercisers often set unrealistic goals.
“They want to go for maximal goals, but they tend to get overwhelmed. Don’t start off trying to work out an hour every day. Instead, begin with 20-30 minutes of your chosen exercise two to three times a week.
Exercise Motivation Tip No. 2: Keep Track of Your Progress
Don't forget to chart your progress, whether it's with a high-tech online tracker or an old-fashioned fitness journal. Seeing incremental improvements, whether it's in improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.
You can be inspired by seeing the value of what you do.
Exercise Motivation Tip No. 3: Don't Expect Perfection
Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. If you accept going in that there will be some sidesteps on your fitness journey, you’ll be better mentally prepared to deal with setbacks,
Expect that you'll get down from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up.
To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly — and not doing too much too soon.
Exercise Motivation Tip No. 4: Don't Compare Yourself to Others
We’ve all seen them, those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.
Don’t compare yourself to them. Forget about them. Forgive them. But do not let them deter you from your goal.
Exercise Motivation Tip No. 5: Get Athletic Support
This isn’t about garments but about spouses, girlfriends, boyfriends, buddies — anyone who will encourage you. And if their encouragement goes beyond the “atta-boy” or “atta-girl” approach, gently remind them that you don’t need nagging.
"The person should be in support, but not say, 'Oh, why not?' or 'Why can’t you? It’s so easy,'"
Exercise Motivation Tip No. 6: Find the Fun In It
It’s essential to find an activity you like, and no it doesn’t mean sitting on the couch. Walking is the easiest exercise known to man but with an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba..
Exercise Motivation Tip No. 7: Break It Up
You can make it easier on yourself by splitting your exercise session into two or three sessions,. Research supports the idea that this can be as beneficial as one long workout.
So if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each, for example. Every little bit helps.
Exercise Motivation Tip No. 8: Make It Convenient
Do whatever you can to remove obstacles to exercise, and make it as convenient as possible..
So if you are time-pressed, for example, don't spend time driving to a gym; get outside for a quick walk or even try exercising at home to fitness DVDs instead. If you're too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.
Exercise Motivation Tip No. 9: Forget the Past
Don't let previous bad experiences with exercise hinder you.
So maybe you weren’t the most athletic kid in high school, and were the last chosen for class games. That was years ago. Your goal now is not to win a gold medal or make the cheerleading squad — you want to exercise to stay healthy and enjoy your life.
Exercise Motivation Tip No. 10: Reward Yourself
Reward yourself for making the effort to exercise — not with a piece of chocolate cake, but with something that you enjoy, like a movie or flowers.
Try to think of treats that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a shopping trip, or just an hour doing nothing. Go to a movie. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself and don’t feel guilty about it.

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