9 paths to discovering your motivation to exercise

So you've decided to get out there and become more physically active. How do you motivate yourself, day in and day out? Here's some suggestions.

The socialization that happens in an exercise class is a powerful motivator for anyone of any age.

• If you get out of breath when you exercise and perceive it as harmful, you'll stop. But what if you viewed it as an indication that you're building endurance?
• You're more likely to continue exercising if you maintain a positive attitude, even towards things you normally dislike.
• For instance, if you hate sweating during exercise, turn it into a positive. Tell yourself, "Sweating clears toxins from my body and makes my skin look better," or "The more I sweat, the more my muscles are working."

Women who believe in the benefits of exercise tend to work out more often and more intensely than those with negative attitudes towards fitness.

• Stop looking at the mirror and don't think about the movements, just do them.
• One study found that women who concentrated on their body movements during exercise tended to exercise less often.
• Their workouts were also less intense and/or shorter than women who didn't.

Use a fitness test to track your workouts and benefits. Research finds that you're more likely to stick with a physical activity if you can see or quantify the progress.

• Having a goal you're working toward is one of the best motivators.
• Try signing up for a walk, marathon or other similar activity a few months from now. You'll have extra motivation if you're training towards something.
• You can get help training for the event from the internet, books or your local gym.

• This could be a written agreement with your doctor to accomplish a health goal.
• That health goal could be to walk 30 minutes a day five days a week. Or to spend 45 minutes, two days a week doing resistance training.
• Or, sign up for a tai chi class or a spin class. The contract should include a calendar for you to track your progress and reinforce your commitment.

• Having someone who knows you and cares about your progress provides a powerful incentive.
• Instructors help us keep up our routines. At least once a week, you'll need that external boost. It's not easy to do the exercise on your own.

• It turns out that social support for your exercise program keeps you motivated — so call your kids and e-mail the grandchildren.
• Let your next-door neighbor and your friends know that you're starting a new physical fitness program
• They'll keep asking how you're doing, and to avoid the embarrassment of telling them you quit, you'll keep at it.

With the right motivation, you're more likely to stick to your workouts and fitness routines. Find the motivator that works for you and stick to it. It can help you, and those around you, feel proud of what you're accomplishing.