Finding and Keeping Motivation for Your Good Health

According to the Merriam-Webster online dictionary, the definition of motivation is "a motivating force, stimulus, or influence: incentive; drive." Many people are aware that regular physical activity is a key to achieving and maintaining good health. Even knowing this important piece of information, many of us fall short of our physical activity goals. Research suggests that 50 percent of people starting an exercise program will drop out within six months.

How can we motivate ourselves to incorporate regular physical activity into our busy lifestyles? The primary factor associated with sticking to a physical activity program is one's self-efficacy. What is self-efficacy? It is a person's confidence in their ability to exercise and be consistent with their workouts. Simply said, the more you think you can be successful, the more likely you are to stick to a physical activity program.

Another factor in increasing motivation for physical activity is getting feedback from the program. Pre- and post-assessments are a great way to see the results of your efforts.

Setting realistic goals on what you wish to accomplish can also increase your motivation to participate. Reaching your goals allows you to acknowledge your accomplishments and go on to set more advanced goals. Many of us set goals such as "fitting into a bathing suit." However, if you set goals about the process of exercise (such as focusing on a proper form of a certain exercise), research shows that you can achieve higher levels of enjoyment and lower levels of frustration while trying to achieve such goals.

Think about a goal behavior you are ready to work on changing. Consider why it has been difficult for you to change that behavior in the past.

Keeping a record of your exercise can be very helpful—as long as you use the record to see objectively what you are doing. A poor goal would be: “I will walk more often." A better goal would be: “I will walk two miles a day at least three times a week."

Social support is another key motivating factor. Many studies show that group exercise programs are highly associated with exercise adherence. In other words, try not to go it alone; find a friend or group of friends to participate with you.

There are many factors that can improve our motivation to participate, such as physical activity sites that are convenient and easy to get to, have hours of operation that fit our schedule, are affordable, and provide child care options if needed.

If you want to keep motivated in your program, you have to develop a specific plan of action, surround yourself with social support, and reduce as many barriers as possible. Only then can you be successful.

Make Your Goals SMART Goals

Specific: exactly what behavior you want to change

Measurable: set a goal that you can assess if you achieve it

Attainable: set yourself up for success by making goals achievable

Realistic: pick a goal that is meaningful to you; a small stretch, not a leap

Timely: include something with a timeframe

Set your own SMART (specific, measurable, attainable, realistic, and timely) goal:

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(Example: I will increase my physical activity this week by taking 20 minutes of my lunch hour to walk around the block every day. I will keep a pair of sneakers in the office so I am sure to have shoes to wear for walking.)

Sources

Conroy, D. E., S. Elavsky, A. L. Hyde, and S. E. Doerksen. “The Dynamic Nature of Physical Activity Intentions: A Within-Person Perspective on Intention-Behavior Coupling." Journal of Sport and Exercise Psychology 33, no. 6 (2011): 807–27.

Seguin, R. A., et al. “Strength Training and Older Women: A Cross-Sectional Study Examining Factors Related to Exercise Adherence." Journal of Aging and Physical Activity 18, no. 2 (2010): 201–18.

Trost, S. G., N. Owen, A. E. Bausmen, J. F. Sallis, and W. Brown. “Correlates of Adults' Participation in Physical Activity: Review and Update." Medicine and Science in Sports and Exercise 34, no. 12 (2002): 1996–2001.

Vandelanotte, C., et al. “Past, Present, and Future of eHealth and mHealth Research to Improve Physical Activity and Dietary Behaviors." Journal of Nutrition Education and Behavior 48, no. 3 (2016): 219–28.

Wilson, K., and D. Brookfield. “Effect of Goal Setting on Motivation and Adherence in a Six-Week Exercise Program." International Journal of Sport and Exercise Physiology 6 (2009): 89–100

Written by Laurie Welch, extension educator, and reviewed by Lynn James, senior extension educator.