Skip to Content

Finding motivation for working out

Published on December 15, 2015

Finding motivation for working out

John Inkster, MS
Operations Manager - Wellness

CentraCare Health

What is your internal motivation?How do you get motivated? Find your internal motivation. What are your goals? What do you like to do? Do you like to garden, play with grandkids, go fishing? What are your barriers? Are you too tired, too stressed, too lazy, too bored? Set S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, Timely). Use a personal action plan to help you set your goals.

Ask yourself:

  • What can I do to add more activity into my day?
  • What types of physical activities are enjoyable to me?
  • Where will I do these activities?
  • When is the best time for me to do these activities?
  • How long can I do this activity now? (Start with one minute! Increase as able.)

Start slow. Set you exercise goals at a reasonable level that you can stick with:

  • Aerobic exercise (walking, biking, swimming, etc.) for 30-60 minutes each session at least three days a week (try to get at least 10 minutes per session). Start at a moderate level. Work up to a total of 150 minutes per week.
  • Resistance training (dumbbells, body weight, stability balls, etc.) of one to two sets with eight to 15 repetitions for two to three days per week.
  • Stretching after each exercise session. Stretch and hold for 10-30 seconds within comfort range.

Health information accessed through is not intended to be a substitute for professional medical advice, diagnosis or treatment. We strive to present reliable, up-to-date health information on our web site and “For the Health of It” blog. However, this information is not intended for the purpose of diagnosing or prescribing. Please contact your health care provider if you have any concerns or questions about specific content that may affect your health. Log in to MyChart to send a secure message to your provider.

About the Author

John Inkster

John Inkster, MS
Operations Manager - Wellness
CentraCare Health

Also by this Author

Share This Post

For the Health of It