How do I get motivated to exercise?

Finding the motivation to exercise can be a struggle sometimes. There are lots of things that might get in the way of a workout, like time, money or willpower. Get some tips on how to overcome these barriers and get your body moving.

Why exercise?

You probably already know exercise is ‘good for you,' but do you actually know why? Here are a few reasons why exercise is worth your time:

It's a natural mood-booster 

Just thirty minutes of getting your heart rate up releases endorphins which are chemicals that literally make you feel happier and uplift your mood. Exercise can also be a helpful way to better manage symptoms of depression.

It helps manage stress and anxiety 

Having a tough time at school or uni? Exercise can help clear your head when everything feels too much, allowing you to better manage feelings of stress and anxiety.

It can be social 

Exercising with mates makes it way more fun and can help you stay motivated. Plus, it's a great way to meet new people if you've moved schools or cities.

It helps you sleep better 

If you struggle getting a good night’s sleep, regular exercise can help you fall asleep faster and improve your sleep quality.

Change how you think about exercise

If the word ‘exercise’ makes you instantly recoil, try thinking about it differently:

• Forget the ‘e-word’. Call it ‘moving,’ ‘being active,’ or just ‘doing stuff’ instead.

• A little is better than none. Walk to the shops instead of getting a lift. Take the stairs instead of the escalator. Get off the bus early or take the long way around to get some extra movement in. Small changes add up.

• Make it a game. There are heaps of free apps that count your steps or minutes of activity, which can make it feel more fun and less like a chore.

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Make a routine that actually works for you

The secret to sticking with exercise is finding what fits into your life, and that looks different for all of us. Here are some things to think about that can help you succeed with an exercise routine:

Don't stress about money

You don't need expensive gym memberships or fancy gear. There are plenty of things you can do that don’t cost money, like walking, finding workouts on YouTube, or putting on some music and dancing.

Be realistic about time 

A great goal to aim for is thirty minutes daily, but that doesn't have to be all at once. Three 10-minute walks still count! If you can only manage 5-10 minutes some days, that’s better than doing no movement.

Have options ready 

Make a list of easy and fun activities for when you really don’t want to exercise or don’t have much time. When those low-motivation days roll around, you can pick something from your list rather than giving up entirely.

Plan and prep

If you struggle to follow through with your plans to exercise, help your future self by minimising their chances of finding an excuse. Planning a walk in the morning? Sleep in your exercise gear and leave your joggers right by your bed. Put everything else you’ll take with you (water bottle, headphones, sunnies) in a pile by your door. That way you can just roll out of bed and head straight out. You might look messy, but you’ll feel great.

Habit stack

Habit stacking is a great way to start adding movement to tasks you already do. Try doing calf raises, squats, or stretches while you’re brushing your teeth or waiting for the kettle to boil. You could even do some bodyweight movement while watching a favourite TV show to start creating sustainable exercise habits.

Mix it up 

Doing the same thing can get boring. Try to include a mix of cardio (anything that gets your heart pumping), strength (bodyweight exercises or weights), and flexibility (stretching or yoga) to keep yourself interested.

Exercise by doing things you enjoy

A sweaty gym isn’t for everyone. The best exercise is what movement you'll actually do. You could:

• go for a walk, jog, or bike ride around your neighbourhood

• take your dog out (or offer to walk a neighbor's dog)

• play basketball, netball, or footy with friends

• try skateboarding, surfing, or swimming

• dance in your bedroom with your favourite music

• look up a beginner's yoga video on YouTube

• join a local sports team or club

• try indoor rock climbing or bouldering

• hit up the local skate park or outdoor gym equipment.

The point is, movement is movement. As long as you're getting your body moving, it counts.

You don’t have to love it

Not everyone enjoys exercising, and that’s completely okay. Like having a shower or brushing your teeth, it’s something you do because you know it’s good for you. Accepting that it’s a bit of a chore might actually help you do it more often.

The key is to find something that's tolerable and do your best to stick with it. You might surprise yourself and actually start to like it over time!