The laundry, the lake, the work, the children. Our lives are busy, the days are well filled. Motivation for sports is sometimes far-fetched. We give 10 tips that will make you grab your sports shoes to hit the way.

When it comes to sports, thinking about how we can get fit is often not the problem. “The big problem is maintaining our condition,” says Falko Sniehotta, professor of behavioural medicine and psychology at the University of Newcastle. We all know that we have to move more, these tips help you to keep up the courage!

1. Think why
The reason why we want to start exercising is crucial to continue. We are too often motivated by goals that work only in the short term, which are often linked to guilt and shame. Younger people would move faster to the gym because of their appearance. But when we get older, that kind of motivation works less. Vague goals à la ‘I want to be fit’ or ‘I want to lose weight’ do not seem to work either. What does help is focusing on positive feelings that you immediately get, such as having less stress or more energy and social contact.

2. You must not love it
We all prefer things that make us happy. It is therefore a good idea to look for a sport that you really like. But also keep in mind that you do not necessarily have to find it great. You do it to feel better, there will be aspects of that sport that you enjoy, and some that you really can miss. There is nothing wrong with saying that your sport really does not like it, but the shower does sweat after an hour. If that is your motivation, it works.

3. Do not just rely on willpower
If you only have to rely on willpower, then chances are you do not want to do something. Think about what sports can teach you. What does it deliver to you today? How do you feel after a sports session? Are you going to feel better mentally?

4. Find an extra goal
In addition to getting in shape, try to achieve another goal with the help of your sports session. This way you get more satisfaction from your work-out. For example: do you want to spend more time with a certain friend? Then sign up for a particular sport together. Is your goal to spend more time in nature? Then jogging can also help you.

5. Keep it short and concise
A workout should not always last an hour. A good 15-minute sports session can be very effective if you do not have much time. Do you want to exercise longer? Then make room in your agenda.

6. Can’t you? Then change
Has it been raining all week? Then you cannot walk and feel guilty. It is a normal reaction to simply give up completely after a few failures. But a few setbacks are no reason to throw the towel in the ring right away. Pick up the wire again and start where you stopped.

Will a certain sport no longer succeeds? Then do not feel bad and do not always try again. Try to alternate.

7. Increase the bet
Do you always walk the same tour of 5 kilometres? After a while, try to push yourself a bit more to continue walking. 5 kilometres can be 10, 10 then 15. Make sure you do not end up in a rut, because then it quickly gets boring and you lose motivation.

8. Ask for advice after an injury
How quickly you can start exercising again depends on which injury you had and you should always seek advice from your doctor. But psychologically it is not always easy to start exercising again, after you were out. Remember that you need time to regain strength.

9. Winter is no excuse
It is not because the weather is getting worse, that it is time to go into hibernation. Be determined, put on your sports shoes, forget the bad weather and continue for a moment.

10. Hold on to the four-day rule
A good rule to keep in your mind? Do not have more than four days between your sports sessions. Do you have a few busy days on the schedule? Then sport for that coming so you have time for your four ‘free’ days.

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