How to Exercise with Motivation, Fun and Results: Practical Tips to Help You

Exercising is one of the best ways to take care of your physical and mental health, but sometimes it can be difficult to find the motivation to start or stick to the habit. Can you relate? If so, don’t worry, because in this article we are going to give you some practical tips that will help you exercise with motivation, fun and results.

First, we’ll explain how to find the motivation to train, identifying your reasons for exercising, setting clear and realistic goals, choosing activities that you enjoy and suit your level, seeking support and companionship, and rewarding your achievements and celebrating your progress.

Second, we’ll teach you how to keep up the habit of exercising, creating an exercise routine that works for you, planning your schedule and organizing your time, committing to your health and well-being, and dealing with obstacles and setbacks.

Thirdly, we will show you how to enjoy physical exercise, varying your training and trying new things, exercising outdoors and in contact with nature, having fun and not taking exercise too seriously, and connecting with your body and your sensations.

Are you ready to get started? Then read on and find out how to exercise with motivation, fun and results!

How do you find the motivation to train?

Motivation is the engine that drives you to exercise, but it’s not always easy to achieve. Sometimes you may feel discouraged, bored, tired, or unwilling to move. What can you do to overcome these moods and find the motivation to train? Here are some tips:

Identify Your Reasons for Exercising

The first step in finding motivation to train is to identify your reasons for exercising. Why do you want to exercise? What benefits do you hope to get? What makes you happy when you exercise? Here are some questions you can ask yourself to discover your personal motivations.

Some reasons to exercise may include:

Improve your physical health and prevent disease.
Improve your mental health and reduce stress.
Improve your self-esteem and confidence.
Improve your performance and productivity.
Improve your physical appearance and body image.
Improve your quality of life and well-being.
Enjoy your free time and have fun.
Meet new people and make friends.
Face new challenges and surpass yourself.

Once you’ve identified your reasons for exercising, write them down on a piece of paper and place it in a visible place, such as your mirror, refrigerator, or bedside table. That way you can remember them every time you need a boost of motivation.

Set clear and realistic goals

The second step in finding the motivation to train is to set clear and realistic goals. Goals are the objectives you want to achieve with exercise, and they help you focus your attention, measure your progress, and evaluate your results. However, not all goals are created equal, and some may be more motivating than others.

In order for your goals to be motivating, they must meet the following characteristics:

Be specific: you need to define what you want to achieve, how you’re going to do it, when you’re going to do it, and where you’re going to do it. For example, instead of saying, «I want to exercise,» say, «I want to run 30 minutes three times a week in the park.»
Be measurable: You must establish criteria to know whether or not you have met your goal. For example, you can use a watch, app, or journal to track your time, distance, frequency, intensity, or calories burned.
Be achievable: You should choose goals that are within your possibilities and capabilities, and that are adapted to your current level. For example, if you’ve never run before, don’t set a goal to run a marathon, but start by walking or jogging for a few minutes.
Be relevant: Choose goals that make sense to you and align with your reasons for exercising. For example, if your reason for exercising is to improve your health, don’t set a goal to lose weight, but to improve your health indicators such as blood pressure, cholesterol, or sugar.
Be temporary: You should set a deadline for meeting your goal, and break it down into smaller, shorter-term sub-goals. For example, if your goal is to run 30 minutes three times a week, you can start by running 10 minutes once a week, and gradually increase the time and frequency.

Once you’ve set your goals, write them down on a piece of paper and place it in a visible place, such as your mirror, refrigerator, or bedside table. That way you can review them every time you need a boost of motivation.

Choose activities that you like and that suit your level

The third step to finding the motivation to train is to choose activities that you enjoy and that suit your level. There is no single way to exercise, and you can choose from a variety of options, such as walking, running, swimming, dancing, jumping, climbing, cycling, yoga, pilates, aerobics, zumba, weights, etc.

To choose the activity that suits you best, you should take into account the following aspects:

Your tastes and preferences: you should choose an activity that you enjoy, that makes you feel good and that motivates you to continue doing it. For example, if you like music, you can choose an activity that includes music, such as dancing, jumping, or zumba.
Your level and fitness: You should choose an activity that suits your level and fitness, and that doesn’t put you at risk of injury or overtraining. For example, if you have knee problems, you can choose a low-impact activity, such as swimming, cycling, or yoga.
Your availability and resources: You should choose an activity that fits your availability and resources, and that doesn’t pose a problem of time, money, or space. For example, if you’re short on time, you can choose an activity you can do at home, such as jumping, weightlifting, or aerobics.

Once you’ve chosen your activity, try it out and see if you like it, if you feel comfortable, and if it motivates you to keep doing it. If not, don’t be discouraged, and try another activity until you find the one you like best and suits you.

Seek support and companionship

The fourth step in finding the motivation to train is to seek support and companionship. Working out alone can be boring, lonely, and demotivating, but working out together can be fun, social, and motivating. That’s why we recommend that you seek support and exercise companionship, whether it’s from family, friends, co-workers, neighbors, or your pet.

Some advantages of exercising together are:

You feel more committed and responsible, as you have to keep your appointment and you can’t let your partner down.
You feel more supported and encouraged, as you have someone who listens to you, understands you, helps you, and motivates you to keep going.
You feel more fun and entertained, as you have someone to share experiences, anecdotes, laughter, and jokes with.
You feel more challenged and competitive, as you have someone to compare yourself to, surpass yourself, and challenge you to.

Once you’ve found your exercise buddy, work with him or her on a time, place, and activity that works for both of you. So you can exercise together and enjoy the benefits of company.

Reward your achievements and celebrate your progress

The fifth and final step in finding the motivation to train is to reward your achievements and celebrate your progress. Exercising requires effort, dedication, and perseverance, and can sometimes be hard and sacrificial. That’s why it’s important to recognize yourself for what you do and reward yourself for it.

Some ways to reward your achievements and celebrate your progress are:

Recognize your effort and value your work. Be mindful of everything you’ve done and everything you’ve improved. Congratulate yourself and be proud of yourself.
Treat yourself to something that you like and are excited about. It can be something material, such as a piece of clothing, an accessory, a book, a record, etc., or something immaterial, such as a massage, a spa session, a trip to the movies, a trip, etc.
Share your achievements and progress with others. Tell your family, friends, colleagues or social media what you’ve achieved and how far you’ve come. Receive their congratulations, their praise and their encouragement.

Once you’ve rewarded your achievements and celebrated your progress, don’t settle and move on. Set new goals, seek new challenges, and continue to enjoy exercise.

How to keep up the habit of exercising?

Finding the motivation to train is the first step to working out, but it’s not the only one. It is also necessary to maintain the habit of exercising, i.e. continuing to exercise regularly and consistently. How can you achieve this? Here are some tips:

Create an exercise routine that works for you

The first step to maintaining the habit of exercising is to create an exercise routine that works for you. An exercise routine is an action plan that tells you what, how, when, and where you’re going to exercise. A good exercise routine helps you organize your physical activity, optimize your time, and avoid improvisation and abandonment.

To create an exercise routine that works for you, you need to consider the following aspects:

Your goal: You should design your exercise routine around the goal you want to achieve, and choose the exercises, sets, repetitions, times, intensities, and loads that work best for you.
Your level and physical condition: you should adapt your exercise routine to your level and physical condition, and choose the exercises, sets, repetitions, times, intensities and loads that benefit you the most.
Your availability and resources: you must adjust your exercise routine to your availability and resources, and choose the exercises, sets, repetitions, times, intensities and loads that are most convenient for you.

Once you’ve created your exercise routine, write it down on a piece of paper and place it in a visible place, such as your mirror, fridge, or bedside table. That way you can refer to it every time you go to exercise.

Plan your schedule and organize your time

The second step to maintaining the habit of exercising is to plan your schedule and organize your time. Sometimes it can be hard to find time to exercise, especially if you have a busy life full of commitments. That’s why it’s important to plan your schedule and organize your time, so you can exercise without it interfering with your other activities.

To plan your schedule and organize your time, you should take into account the following aspects:

Your priority: You should consider exercise as a priority and essential activity, and not as a secondary and optional activity. This way you can give it the importance it deserves and not leave it for the end.
Your schedule: You should choose the time that suits you best for exercise, and that suits your pace of life, your mood, and your energy. This way you can exercise when you feel like it and benefit you the most.
Your duration: You need to determine the length of time that works best for you, and that fits your availability, your level, and your goal. So you can exercise without being overwhelmed or bored.

Once you’ve planned your schedule and organized your time, write down on your calendar or planner the days, hours, and minutes you’re going to spend exercising. That way you can reserve that space for exercise and not let it go.

Commit to your health and well-being

The third step to maintaining the habit of exercising is to commit to your health and well-being. Exercising is not only a matter of aesthetics, performance or fun, but also a matter of health and well-being. Exercising helps you prevent and fight disease, improve your mood, reduce stress, boost your self-esteem, improve your quality of life, and be happier.

To commit to your health and well-being, you should consider the following aspects:

Your responsibility: you must assume the exercise as a personal and non-transferable responsibility, and not as an imposed obligation or a social imposition. This way you can exercise for yourself and for yourself, and not for others or for others.
Your attitude: You should adopt a positive and optimistic attitude towards exercise, and not a negative and pessimistic attitude. This way you will be able to exercise with enthusiasm and enthusiasm, and not with reluctance and resignation.
Your perseverance: You must maintain a firm and constant perseverance in the exercise, and not a weak and variable perseverance. This way you can exercise regularly and continuously, and not sporadically and intermittently.

Once you’ve committed to your health and well-being, remind yourself of the benefits of exercise and why you do it. This way you can reinforce your commitment and not give up the habit.

Enfrenta los obstáculos y los contratiempos

El cuarto y último paso para mantener el hábito de hacer ejercicio es enfrentar los obstáculos y los contratiempos. Hacer ejercicio no siempre es fácil, y a veces pueden surgir dificultades, problemas o imprevistos que te impidan hacer ejercicio o que te hagan perder el hábito. ¿Qué puedes hacer para superarlos? Aquí te damos algunos consejos:

Identify obstacles and setbacks: Recognize obstacles and setbacks that make it difficult for you to exercise, which can be physical, mental, emotional, social, or environmental. For example, you may have an injury, illness, lack of motivation, depression, social pressure, lack of time, bad weather, etc.
Look for solutions and alternatives: You should look for solutions and alternatives that allow you to exercise despite obstacles and setbacks, and that are tailored to your situation and circumstances. For example, you can consult a doctor, a coach, a psychologist, a friend, a family member, etc., or you can change your activity, schedule, place, intensity, etc.
Face obstacles and setbacks: You must face obstacles and setbacks with courage, determination, and flexibility, not with fear, discouragement, or rigidity. So you can exercise without being stopped or diverted.

Once you’ve faced the obstacles and setbacks, don’t give up and keep going. Remember that exercise is an investment in your health and well-being, and it’s worth the effort.

How to enjoy physical exercise?

Keeping up the habit of exercising is the second step to exercise, but it’s not the only one. It is also necessary to enjoy physical exercise, i.e. to feel pleasure, satisfaction and joy when exercising. How can you achieve this? Here are some tips:

Vary your training and try new things

The first step to enjoying physical exercise is to vary your workout and try new things. Doing the same thing over and over again can be monotonous, boring, and demotivating, but doing different things can be stimulating, fun, and motivating. For this reason, we recommend that you vary your training and try new things, either by changing your activity, intensity, duration, frequency, place, schedule, company, etc.

Some advantages of varying your training and trying new things are:

You avoid stagnation and overtraining, because by changing stimuli, your body adapts and improves its performance and endurance.
You avoid boredom and routine, as by changing activities, your mind is distracted and amused by new challenges and experiences.
You avoid monotony and repetition, because when you change the environment, your mood is renewed and brightened by new landscapes and sensations.

Once you’ve varied your workout and tried new things, evaluate how you feel and what you like best. This way you can find the balance between variety and consistency, and enjoy physical exercise.

Exercise outdoors and in contact with nature

The second step to enjoying physical exercise is to exercise outdoors and in contact with nature. Exercising in enclosed, artificial spaces can be oppressive, stressful, and unpleasant, but exercising in open, natural spaces can be liberating, relaxing, and pleasurable. For this reason, we recommend that you exercise outdoors and in contact with nature, whether in the park, in the countryside, on the beach, in the mountains, etc.

Some advantages of exercising outdoors and in contact with nature are:

You improve your physical and mental health, because by breathing fresh air, receiving sunlight and being in contact with plants and animals, your body is oxygenated, your skin tans, your immune system is strengthened, your mood is elevated and your stress is reduced.
You improve your performance and endurance, as when faced with variable conditions, such as wind, temperature, terrain, altitude, etc., your body adapts and improves its responsiveness and recovery.
You improve your fun and enjoyment, because by contemplating beautiful landscapes, listening to pleasant sounds, feeling fresh aromas, etc., your mind is distracted and amused by sensory and emotional stimuli.

Once you’ve exercised outdoors and in contact with nature, be grateful for the gift that the environment offers you and respect it. This way you can take care of nature and yourself, and enjoy physical exercise.

Have fun and don’t take exercise too seriously

The third step to enjoying physical exercise is to have fun and not take exercise too seriously. Exercising with an overly serious, demanding, and obsessive attitude can be frustrating, distressing, and unpleasant, but exercising with a fun, flexible, and playful attitude can be rewarding, liberating, and pleasurable. That’s why we recommend that you have fun and don’t take exercise too seriously, whether it’s playing, laughing, joking, singing, dancing, etc.

Some advantages of having fun and not taking exercise too seriously are:

You improve your physical and mental health, as by laughing, playing, and enjoying, your body releases endorphins, serotonin, and dopamine, which are hormones that make you feel good, happy, and relaxed.
You improve your performance and endurance, because by having fun and enjoying yourself, your body relaxes, oxygenates and recovers better, allowing you to exercise longer and with more intensity.
You improve your self-esteem and confidence, as by having fun and enjoying yourself, your mind is freed, expressed, and accepted better, allowing you to exercise more safely and with less fear.

Once you’ve had fun and haven’t taken exercise too seriously, remember that exercise is a way to take care of yourself and love yourself, not to beat yourself up and hate yourself. So you can exercise with love and joy, and enjoy physical exercise.

Connect with your body and your sensations

The fourth and final step to enjoying physical exercise is to connect with your body and your sensations. Exercising disconnected from your body and sensations can be dangerous, painful, and unpleasant, but exercising connected to your body and sensations can be safe, pleasurable, and enjoyable. Therefore, we recommend that you connect with your body and your sensations, whether by listening, feeling, observing, breathing, etc.

Some advantages of connecting with your body and your sensations are:

You improve your physical and mental health, since by being attentive to your body and your sensations, you can prevent and avoid injuries, pains, pains, etc., and you can also regulate and control your pace, your intensity, your effort, etc.
You improve your performance and endurance, because by being aware of your body and your sensations, you can improve and optimize your posture, your technique, your coordination, your balance, etc., and you can also increase and enhance your strength, your speed, your agility, your flexibility, etc.
You improve your fun and enjoyment, since by being present in your body and in your sensations, you can experience and appreciate the pleasure, satisfaction, joy, etc., that physical exercise produces in you.

Once you’ve connected with your body and your sensations, remember that exercise is a way to express yourself and get to know yourself, not to hold back and ignore yourself. This way you can exercise consciously and sensitively, and enjoy physical exercise.

Conclusión

In this article, we’ve shown you how to exercise with motivation, fun, and results, giving you some practical tips that will help you exercise regularly, consistently, and enjoyably.

Te hemos explicado cómo encontrar la motivación para entrenar, identificando tus razones para hacer ejercicio, estableciendo metas claras y realistas, eligiendo actividades que te gusten y se adapten a tu nivel, buscando apoyo y compañía, y premiando tus logros y celebrando tus progresos. Te hemos enseñado cómo mantener el hábito de hacer ejercicio, creando una rutina de ejercicio que te funcione, planificando tu agenda y organizando tu tiempo, comprometiéndote con tu salud y bienestar, y enfrentando los obstáculos y los contratiempos. Te hemos mostrado cómo disfrutar del ejercicio físico, variando tu entrenamiento y probando cosas nuevas, haciendo ejercicio al aire libre y en contacto con la naturaleza, divirtiéndote y no tomándote el ejercicio demasiado en serio, y conectando con tu cuerpo y tus sensaciones. Esperamos que estos consejos te hayan sido útiles y que los pongas en práctica. Recuerda que hacer ejercicio es una de las mejores formas de cuidar de ti mismo, de tu salud y de tu bienestar, y que también es una forma de disfrutar de la vida y de ser feliz. Así que no lo dudes más y empieza a hacer ejercicio con motivación, diversión y resultados. ¡Te sentirás mejor, te verás mejor y vivirás mejor!

Preguntas frecuentes

How to overcome laziness to exercise?

Laziness is one of the main enemies of exercise, and it can prevent you from starting or continuing to exercise. To overcome laziness, you can follow these tips:

Remind yourself of your reasons for exercising and the benefits it brings you.
Set small, easy-to-accomplish goals and reward yourself for each accomplishment.
Choose an activity that you enjoy and enjoy, and do it in a place that you enjoy and are inspired by.
Find a workout buddy who will encourage and motivate you, and make a commitment pact with him or her.
Change your attitude toward exercise, and think of it as an opportunity and not an obligation.

How to make exercise fun and effective?

Fun and effective exercise is possible, and it depends on several factors, such as the activity you choose, the way you do it, the place where you do it, the time you do it, etc. To make exercise fun and effective, you can follow these tips:

Vary your training and try new things, to avoid boredom and stagnation.
Exercise outdoors and in contact with nature, to enjoy sensory and emotional stimuli.
Have fun and don’t take exercise too seriously, to relieve yourself of stress and pressure.
Connect with your body and your sensations, to experience pleasure and satisfaction.
Find a balance between intensity and duration to optimize your performance and endurance.

How do you beat excuses for not exercising?

Excuses are another major enemy of exercise, and they can make you postpone or abandon exercise. To beat excuses, you can follow these tips:

Identify the excuses you make for not exercising, and see if they are real or imagined.
Look for solutions and alternatives for each excuse, and don’t let them stop you or divert you.
Commit to your health and well-being, and remember that exercise is an investment, not an expense.
Plan your schedule and organize your time, and set aside a space for exercise and don’t let it pass you by.
Create an exercise routine that works for you, and stick to it regularly and consistently.

How to exercise without getting bored?

Exercising without getting bored is possible, and it depends on several factors, such as the activity you choose, the way you do it, the place where you do it, the time you do it, etc. To exercise without getting bored, you can follow these tips:

Choose an activity that you enjoy and enjoy, and that suits your level and goal.
Vary your training and try new things, to stimulate your mind and body.
Exercise together, to share experiences, anecdotes, laughter and jokes.
Exercise outdoors and in contact with nature, to contemplate landscapes, listen to sounds, smell aromas, etc.
Have fun and don’t take exercise too seriously, to laugh, play, enjoy, etc.