How to Build Exercise Motivation for Yoga Therapy or Weight Loss

Let's explore exercise motivation techniques to build the habit of Yoga at home. Here is the best Exercise Motivation method to make a start and 7 simple ways to ensure you can sustain the habit.

A.   Set one easy, specific, measurable goal. There are several keys to setting this crucial goal:

  • Written: Write this down. Post it up. If you don’t write it down, it’s not important.
  • Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 15 minutes after a month. Then go to 30 after 2 months. You can make it easy to start with, so you can build your habit and then gradually increase.
  • Specific: Be specific, what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
  • Trigger: Think out a “trigger” right before you do Yoga. What will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? A trigger of old habit that you do every day helps cement the new motivation to exercise.
  • Measurable: Measurable means that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.

B:      Log it daily. People who keep a exercise log are thrice more likely to be able to sustain it. It is very helpful to sustain exercise motivation. As soon as you’re done working out, log it. Don’t put it off, and say you’ll do it before you go to bed. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did. . If you log your workout, you will start to see your progress, and it will sustain weight loss motivation to exercise.

Here are 7 exercise motivation strategies to ensure you keep doing it every day.

1.  Report to others

This is the key. You can do it with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class.  Make it part of the process that you have to report your daily workout to other people. It could be using an online log, or email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know you are seeking motivation to exercise, and that they are expecting a report every day.

2.  Get a Partner

This is better way to build and sustain the exercise motivation than perhaps any other.  Do Yoga together with your spouse at home in the morning and night.

Rope in your neighbor to step out together for morning walk. Or after office walk together with a colleague.  Make friends at the park with others who exercise while you stretch and do pranayams.   Sharing and bonhomie makes it easier and there is someone to monitor your “Yes I did it Today” report.

3.  Add motivation as needed

If you miss two consecutive workouts, you need to look at why, and add a new motivation. Promise rewards, invite public pressure, surf for inspiration, do whatever it takes to get going again. If you miss two more consecutive workouts at any time, add more rewards or inspiration- until the exercise habit sticks.

4.  Don't Compare Yourself to Others

You will always see movie actors or super toned, fat less specimens who proudly grace the TV or gym in body hugging sportswear. Don’t compare yourself to them.  Ignore them. Do not let them dampen your for your humble weight loss motivation or simple desire to feel better.

Build your exercise motivation for weight loss.

5.  Find the Fun in It

Make it fun and make it easy. If you're not the gym type, try “Do it Along” Yoga at home. Put on the music. Light up the incense stick. Try aromatherapy. Walk around your neighborhood, or walk up and down stairs or dance with music or TV. This will increase your exercise motivation.

6.  Break It Up

You can make it easier on yourself by splitting your exercise session into two or three sessions. Research supports the idea that this can be as beneficial as one long workout. So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

7.  Reward Yourself

Treat yourself for making the effort to exercise -- not with food, but with something that you enjoy, like a movie or flowers.

Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a garden. Go to a see a movie and remind yourself with each precious moment that you are celebrating your motivation to exercise.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

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