Whether you’re following a year-long plan or a 12-week program, Qbit is here to share some tried-and-true tips and expert-approved hacks to keep you motivated every step of the way. Because let’s face it, when motivation fades, discipline is what keeps us going.
When it comes to sticking to your health, wellness, or fitness routine, it’s more than just showing up at the gym or going for a run. It’s about finding the right balance of training, nutrition, supplementation, recovery, and having a positive mindset.
Staying committed to all these aspects can be challenging, but it’s not impossible. Whether you struggle to stay motivated during exercise or you’re someone who always finds a way to stay on track, it’s important to acknowledge that maintaining a healthy routine takes effort.
For many people, exercise can feel like a chore, and it’s completely normal to feel that way. According to research, about 77% of adults don’t look forward to exercise and see it as something they have to do rather than something they want to do.
However, with the right approach, you can turn your exercise routine from a dreaded task into an opportunity for growth, self-improvement, and confidence building. By making small changes and finding what works best for you, you can transform your attitude towards exercise and make it a sustainable part of your lifestyle.
Finding Your Fitness Focus: Balancing Mind and Body
You can scroll through countless motivational facebook, double-tap numerous viral Instagram posts, and attend countless free trial classes, but if your head’s not in the game, your body isn’t either.
This holds true for a significant portion of the population, as the World Health Organization reports that more than 25% of adults aren’t meeting the recommended levels of physical activity, which the NHS defines as 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week.
So, what’s the solution? “We can determine what works by observing our own behavior over time,” explains Skinner. “If we notice that a particular strategy or routine is yielding results, we can embrace it.”
Embracing the Journey: Finding Joy in Exercise
Smooth is slow, and slow is fast. Ravi Kumar, Operations head at UFitness, understands the importance of gradually introducing people to fitness. Responsible for guiding thousands of aspiring mountain climbers up peak each year, he emphasizes the need to integrate exercise into hobbies, even those that involve sitting. “If you enjoy nature, have a pet, or have children, you can turn what would be a boring forced activity into a fun and interactive one, including hiking, running, and walking,” he suggests. After all, summiting a mountain begins with a single step.
Priya K, Personal Trainer and Studio Manager, agrees, stating that the process of enjoying exercise should feel natural. “Remind yourself that it’s normal not to fully enjoy exercise and that many people don’t,” she advises. “Eventually, you will discover a way of moving your body that you love. Be patient, be kind to yourself, and try to enjoy the process.”
Mind Games: Shifting Your Perspective on Exercise
If you’re new to exercise, chances are you have a specific goal in mind or view it as a necessary chore. According to a recent survey by ASICS, 77% of adults see exercise as a chore and only engage in it for physical gain, which is less than ideal.
Priya K, Personal Trainer and Studio Manager, believes that focusing solely on weight loss or aesthetic goals is a major reason why many people dislike exercise. “There are numerous reasons to love exercise,” she explains. “It’s beneficial for your mental health, improves sleep quality, clears your mind, enhances bone density, and boosts confidence.” By shifting your focus to these benefits, you might find that your attitude towards exercise changes for the better.
Exercise Snacking: A Bite-Sized Approach to Fitness
For those who are short on time or not keen on long workouts, “exercise snacking” has emerged as a popular exercise method. This approach, coined in 2014 but gaining traction during the COVID-induced lockdowns of 2020, involves short bursts of exercise repeated throughout the day, typically lasting no more than two minutes each time.
The results can be just as satisfying. For example, a 2019 study observed the aerobic fitness levels and lower-body strength of healthy college students before and after a six-week program. By focusing on rapid stair climbs performed three times a day, the study found an increase in both cardiorespiratory fitness and cycling peak power output.
A 2022 review described exercise snacking as “a feasible, well-tolerated, and time-efficient approach” to exercise. This method allows individuals to fit exercise into their busy schedules and reap the benefits of improved fitness and strength.
Finding Your Maintenance: Breaking Through Mental Plateaus
Even seasoned fitness enthusiasts and dedicated gym-goers can find themselves physically present but mentally disconnected during workouts. Ravi Kumar suggests that many people mistakenly believe they hate exercise itself when, in reality, they may dislike it because they’re exhausted from trying to maintain a routine that no longer inspires them.
To break through this mental plateau, Ravi advises pushing yourself outside your comfort zone and trying new forms of exercise. He emphasizes the importance of slowly increasing training volume once you find an activity that ignites your passion. Once you’ve found your fitness spark, Ravi assures that “you’ll never regret it.”
