Have you ever had a day when you simply didn’t want to work out? Your to-do list was too long, or you simply felt more like curling up on the couch than working up a sweat. Motivation to work out is a whimsical thing. Sometimes you look forward to the challenge and stress relief exercise brings. But on others your motivation evaporates faster than your patience sitting in rush hour traffic in rush hour traffic.
But what if there was a way to break that non-productive cycle of not wanting to exercise and recharge your motivation? Let’s look at ways to transform your relationship with exercise, so you can turn those days you want to skip a workout into something to look forward to.
The Enigma of Exercise Motivation
What does it mean to be motivated? It’s the driving force that helps you start and stick to a fitness routine. Motivation is the ability to be so committed to doing something that you’re willing to overcome obstacles to do it. You’ll have days where other obligations will get in the way of exercise, and if you’re motivated, you’ll find a way to overcome those obstacles and stay on course.
The Two Forces Behind Your Fitness Journey
To change how we think about exercise, we must know why people do it. There are two main reasons people lace up their exercise shoes:
The Feel-Good Factor: This is all about the pure joy of movement. You exercise because it’s fun, it makes you feel great, or it helps you relieve stress and forget the worries of the day. Think endorphin rush, not punishment.
Reaching Your Goals: You have a definite goal in mind – you want to look your best or hit a weight loss target.
Which is a more powerful form of motivation? According to research, exercising for the “feel-good factor” (intrinsic motivation) will excuse-proof your workouts more. Whereas, extrinsic factors, like trying to lose weight, won’t get you as far. So, choose a workout that you enjoy.
How to Use Intrinsic Fitness Motivation to Stay Motivated to Exercise
Intrinsic motivation, the kind that makes you want to exercise because it feels good, is the key to sticking to your fitness routine and getting the most out of it. So, let’s see how you can make your workouts feel good, so you’ll be consistent with them.
Vary Your Workouts
The key to keeping your exercise routine from becoming a snoozefest is to add variety to your workout and not let it get stale. How can you do that?
- Be Open to New Approaches: Step outside your comfort zone and try a novel approach. If yoga and light aerobics are your go-to form of exercise, break out of a funk (and jumpstart your benefits and results) with high-intensity interval training.
- Mix It Up: Don’t let your routine become a rut. Change your weight training routine. If you usually use dumbbells, try a barbell or resistance bands. Rediscover body weight exercises or try circuit training where you move quickly from exercise to exercise with minimal rest.
- Group Power: Feeling uninspired? Work out with an online group that shares your goals. The social interaction and competitive spirit are motivating. Plus, exercising in a group setting helps you stay accountable.
You’ll look forward to your workouts more if you’re not SO rigid that exercise becomes something you do only to reach a goal. Keep writing in your fitness journal but give yourself light days and rest days too.
Make Your Workouts More Mindful
Ever feel like you’re going through the motions when you work out? Your body is going through the motions, but your mind is busy planning dinner or replaying what happened at work. Mindfulness is your secret weapon to transforming your workout from autopilot to awesome.
And what does this mean? It means tuning in to your movements and focusing on your body’s sensations. It’s not about emptying your mind of distracting thoughts and gently guiding your attention back to the breath and the physical task at hand when your thoughts wander. When you practice mindfulness, you get a:
- Deeper connection with your body
- The tranquility of being present in the moment
- Immersion in the experience of exercise, rather than only trying to reach your goal.
These shifts in perspective can make exercise feel less like a chore and more like a journey of self-discovery.
Add Childhood Joy to Your Workouts
We were all children once. Do you remember the sheer joy of climbing trees, riding your bike, or playing games in the backyard? It was pure bliss and something you wanted to do! It was intrinsic motivation at its finest. And you don’t have to give up playing just because you’re grown up.
So, dust off your inner child and add unexpected elements to your workouts. Remember jumping rope? Grab a rope and belt out a set of jumps between strength training sets. You’ll keep your heart rate up with each jump too. Take your workouts outdoors on occasion, especially when the weather is sunny, and the sky is blue. You’ll get sunshine and vitamin D too. Fresh air and sunshine are natural mood boosters, adding another layer of enjoyment to your exercise routine.
Don’t be afraid to experiment and find what sparks joy in your body and mind. Remember, when you’re having fun, motivation practically takes care of itself.
A Whole New Attitude Toward Working Out
Here’s the thing: moving your body shouldn’t feel like a chore. It should be an adventure, a break from sitting around, a chance to explore new activities and experience the joy of structured and unstructured movement.
Hopefully, you now have ideas to spark your own intrinsic motivation to work out. Remember, there’s a universe of movement possibilities out there – high-intensity workouts and gentle ones. So, embrace the joy of movement, and get ready to experience the amazing things your body can do!
References:
- “The Power of Intrinsic Motivation | Psychology Today.” 05 Jan. 2021, www.psychologytoday.com/us/blog/mind-brain-and-value/202101/the-power-intrinsic-motivation.
- “Understanding the Power of Intrinsic Motivation – Harvard Business Review.” 08 Mar. 2023, hbr.org/2023/03/understand-the-power-of-intrinsic-motivation.
- Di Domenico SI, Ryan RM. The Emerging Neuroscience of Intrinsic Motivation: A New Frontier in Self-Determination Research. Front Hum Neurosci. 2017 Mar 24;11:145. doi: 10.3389/fnhum.2017.00145. PMID: 28392765; PMCID: PMC5364176.
- “Intrinsic motivation and self-determination in exercise and sport..” https://psycnet.apa.org/record/2007-05407-000.
- “How to Increase Intrinsic Motivation (According to Science).” 20 Jan. 2023, https://positivepsychology.com/increase-intrinsic-motivation/.
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