We all know we should exercise, but often at the end of a long day it is the last thing on our minds! You’re not alone, we understand the struggle. At Coda Pharmacy, we’re passionate about staying active, but it didn’t happen overnight. It took time, patience, and finding what worked for us.In today’s blog, we’ll share some simple ways to help you stay motivated and where to begin on your journey.
The Importance of Exercise
So, why is exercise so important for both your body and mind? Honestly, exercise isn’t just about looking good, it’s about how it makes you feel. Even a short walk or quick workout can clear your head, lift your mood, and give you that little boost of energy we all need, especially on busy or stressful days.
It’s also one of the best ways to look after your body long-term, helping your heart, improving your strength, and even supporting better sleep. But for most people, the biggest difference is mental. It’s that feeling of switching off, having a bit of ‘you time’ and coming away feeling more positive than when you started. As Joe Wicks says ‘you never regret a workout’.
In a way, exercise is less about pushing yourself to the limit, and more about giving your body and mind the care they deserve.
Why is it Hard to Stay Motivated?
The truth is, life gets in the way. Between work, family, and everything else on your to-do list, exercise can easily slip to the bottom. And when you’re tired or not seeing results straight away, it’s even harder to find the motivation to keep going. A lot of people also feel like they have to go all in to make it count, but that pressure can actually make things feel overwhelming.
The reality is, staying motivated isn’t about having endless willpower. It’s about finding something that fits into your life and feels manageable, something you can stick with, even on the days you don’t feel like it.
Finding What Motivates You
When it comes to motivation, not all of it works in the same way. Some of us exercise because we genuinely enjoy it, maybe it helps us switch off, boost our mood, or just feel good afterwards. This is what’s known as intrinsic motivation, and it’s often what keeps people going long-term.
On the other hand, there’s extrinsic motivation, doing exercise for a specific result, like losing weight or improving appearance. While this can be a great starting point, it doesn’t always last, especially if progress feels slow.
The key is to find something you actually enjoy. When exercise feels less like a chore and more like something you want to do, it becomes much easier to stick with over time. For example, our team at Coda Pharmacy all love different types of exercise, Chris loves tennis, Molly likes a spinclass, Minnie loves to play football and Colin and Kim enjoy working out at the gym, everyone is different and it’s all about finding what works for you!
Little Tricks to Stay Motivated
The biggest shift is focusing on small, sustainable habits rather than big, overwhelming goals. You don’t need to start with hour-long workouts, just 20- 30 minutes is more than enough to begin with. What matters most is consistency, not intensity.
Tracking your progress can make a big difference too. That might be taking photos, noticing you’re getting stronger, or simply recognising how much better you feel after moving your body.
Try to keep your goals realistic. Setting expectations that are too high can quickly become discouraging, so it’s better to aim for steady, manageable progress.
Creating a routine can also help take the pressure off. Exercising at the same time each day makes it part of your normal schedule, rather than something you have to think about.
And finally, make things as easy as possible for yourself. Lay out your clothes the night before, or choose a gym or workout you can do at home. The fewer barriers there are, the more likely you are to follow through.
Set Backs are Normal
Sometimes, staying consistent with exercise is less about what you’re doing, and more about how you’re thinking about it.
It’s easy to fall into the trap of thinking it only counts if you do a full workout, but in reality, something is always better than nothing. Even a short walk or quick stretch is a step in the right direction.
Of course, there will be setbacks, and that’s completely normal. Everyone misses workouts from time to time. The important thing is not to let one missed day turn into giving up altogether.
Instead of thinking I’ve failed, try to focus on getting back into your routine as soon as you can. It’s consistency over time that really makes the difference.
Frequently Asked Questions
How often should I exercise as a beginner? If you’re just starting out, aim for 2–3 times a week and build from there. The key is consistency, not doing too much too soon.
What if I don’t have time to work out? Even short bursts of activity can make a difference. A quick 10–15 minute walk or workout is far better than doing nothing at all.
How can I overcome gym anxiety? Feeling nervous at the gym is completely normal, almost everyone has been there at some point. Start by going at quieter times, plan a simple workout in advance, and remember that most people are focused on their own routines.
Getting started with exercise doesn’t have to be complicated, and it certainly doesn’t have to be perfect. The most important thing is simply to begin and find what works for you. If there’s one thing to take away, it’s this: don’t wait for the right time or for motivation to magically appear. Start small, start simple, and build from there. Why not begin today? Even just 10 minutes is a great first step.
Further links and support:
NHS Home Workout Videos: https://www.nhs.uk/better-health/get-active/home-workout-videos/
Active Together: https://www.active-together.org/
Stronger My Way: https://www.csp.org.uk/campaigns-influencing/campaigns/stronger-my-way
Watch our video on easy exercises to loose belly fat:
Coda Pharmacy is here to support you every step of the way. Visit our homepage to learn more about our services. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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