So, you’ve decided to get back in shape. Great decision! Now comes the hard part: staying consistent with your workout routine. Here are a few practical tips to help you stay motivated.
There’s no question that our health depends in large part on our lifestyle habits. Eating a balanced diet, exercising regularly, refraining from smoking, avoiding stress, and getting plenty of sleep top the list of ways to stay in shape. The benefits of physical activity are well established. But to see noticeable results, you’ll need to exercise regularly (at least three times a week, but ideally every day) for an extended period of time.
Have you ever signed up for a gym membership, then quickly lost your enthusiasm? If so, you’re not alone. In fact, it’s estimated that more than half of all people who start an exercise program abandon it within six months.
It’s not always easy to get back into shape after a long break. You might feel uninspired, and your body may have a hard time adjusting to your new routine (back pain, soreness, injuries, etc.). Here are eight tips to help you get back into shape, step by step, and get back into an enjoyable physical activity routine.
1
Knowing exactly where you’re going usually helps you get there. Setting specific goals will motivate you to take the steps to achieve them. It can be helpful to display them in strategic places: on the fridge door, on your bedside table, or on your smartphone screen, for example. Ideally, choose goals with measurable results, such as getting in 8,000 to 10,000 steps a day. It’s also a good idea to set yourself a final goal and intermediate targets to give you an extra boost of motivation.
2
First, find an activity you enjoy. There’s no point in taking up swimming if you hate the water, or joining a gym if you’d rather be outside. Do you like to dance? Sign up for an aerobics or Zumba class. For older people, a social dance class can be an excellent way to maintain flexibility and coordination.
3
You don’t have to go it alone: Having friends and family to cheer you on and hold you accountable can help keep you motivated. Tell them about your efforts to get in shape and your fitness goals. You should also figure out what type of activity you enjoy. Do you prefer to go it alone or work out in a group? Who knows, maybe you’ll find a workout buddy in the process!
4
When starting a new physical training program, it’s good to take it slow but steady. Start small and gradually build up to harder workouts (more kilometres, more laps in the pool, etc.) as your body adjusts to your new lifestyle. If you push yourself too hard early on, you may injure yourself or lose your motivation when you hit an obstacle. Remember to properly recover between training sessions and give yourself at least one rest day a week.
5
The best way to avoid getting bored is to vary your activities. So walk, run, swim, dance if you feel like it! Fill your weeks with a multitude of different activities that inspire you. Do you prefer a consistent routine, or would you rather do a variety of different activities? Either way, changing up your regimen from time to time can help keep you motivated and on track toward your fitness goals. The important thing is to keep yourself from getting tired or bored with your routine.
What simple exercises can help you get back into shape quickly?
Hate going to the gym? Does the thought of running outdoors give you hives? Here are a few simple activities to kick off your new workout plan—no gym or fancy equipment required.
6
Don’t limit yourself to planned and structured activities. Try to modify your daily routine by taking every opportunity to get moving: take the stairs instead of the elevator, or walk to the store instead of driving. Simply incorporating more physical activity into your daily routine can go a long way toward making you feel fitter. Every extra minute of exercise counts!
7
Taking care of ourselves also means giving ourselves a break sometimes. After an especially active week, why not kick back and watch a movie with friends? Or enjoy a well-deserved meal in a restaurant (or consult our article Eat Well to Age Well)? It’s important to reward your efforts, in whatever way speaks to you. Use your imagination! Pick your rewards in advance so you’ll have something to look forward to.
8
At some point on your fitness journey, you’ll inevitably start to feel your motivation flag. You may want to abandon your new habits altogether. So, what can you do? First, be kind to yourself and remember how far you’ve already come. When your motivation flags, ask yourself why you feel the need to slow down. Then try to find concrete solutions: go to bed earlier, find a new activity, work with a kinesiologist, etc. Ideally, try to plan strategies that you can use when your motivation drops.
The answer is simple: the only way to physical activity is the only way to counter a sedentary lifestyle. Of course, you don’t need to become a star athlete.
The goal is just to stay active and move a little every day so you can feel happy and healthy. Here are a few simple changes that can help:
Need more fitness inspiration?
We’ve got you covered. Whatever the season or time of year, there’s no bad time to start moving. In the following articles, you’ll find lots of advice and fitness programs tailored to your needs.
🎄 4 easy exercises to undo the effects of holiday excess!
Now, all that’s left to do is get started! If you ever feel like giving up, think about the many benefits physical activity can have for your wellness, quality of life, and health. It’s one of the best investments you can make.
Last updated on September 4, 2025
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