Exercise is healthy, and really we all know that only too well. But sometimes the sofa is simply so much more inviting than the gym or the yoga class that we cannot talk ourselves into it. So here are our tips on how to get past that and motivate yourself to train after all.

Find a sport that suits you and is genuinely fun

The best motivation for more exercise is the exercise itself. If you really enjoy your workout, you will also be motivated to get up earlier for it or still head out in the evening. There are so many great sports that there is guaranteed to be something for everyone. Jumping is just one great example of a sport where you not only get to work off plenty of energy, but where coordination and balance are called for too. Cool music, simple moves and a team that really makes you sweat. A workout, in other words, that is not only fun but keeps you busy with so many different components that it never occurs to you to look at the clock.

Make exercise a fixed appointment in your calendar

We make appointments for the hairdresser, for a manicure and for dinner with friends. Only with exercise do we make an exception and plan in an hour sometime this week. A regular class is ideal. Once you have found a sport you enjoy, you will not want to miss the start, so the best thing is to put the date straight into your calendar.

Arrange to go with friends

Even better than a fixed class time is of course an arrangement with someone. Then you are not only looking forward to the training, but also to finally catching up with your friend again. And you only cancel a firm arrangement if something really important gets in the way. Ask around and you will quickly find a friend or a colleague who would welcome exactly this extra motivation and be happy to come along for a trial class. And once that becomes a routine, you have made it.

Remember a small afternoon snack

Anyone who leaves the office starving and stressed is more likely to opt for crisps and the sofa than someone who can get through the class without dinner. A little something in the afternoon can work wonders here, and it is quickly worked off again too.

Put on some upbeat music

On average we keep going 7 per cent longer when we listen to music while training. So a motivating workout playlist is a must. Our instructors are of course always up to date when it comes to picking the coolest new tracks for our classes, because we know too that with good music it simply bounces better.

Lay your kit out ready

A very simple trick, and of course it works, because when you trip over your sports bag first thing in the morning, or have already carried it to the office, there are no more excuses not to use it.

Think of how you feel afterwards

After training you feel good. Happiness hormones are released and stress hormones are broken down. Exercise gives us energy, helps us start the day more balanced or sleep better in the evening. For motivation it sometimes helps simply to picture the shower, or that wonderful comfortable feeling after a workout.

So, everyone, off we go – time to train. What is your best motivation?

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