Sure fire ways to motivate yourself to move more

Person wearing headphones listening to music while walking outdoors

Here’s a simple fact about starting a physical activity routine; at some point you’ll struggle for motivation. Don’t worry, it happens to everyone. Even the best athletes in the world have days when they’d rather pull the doona over their heads and stay in bed. The trick is to accept that it’s going to happen and plan for it. Here are 6 strategies to help you stay motivated.

1. Set goals

Rome wasn’t built in a day, nor your healthier body. It’s natural that you’ll want to see results ASAP when investing your time and effort. Setting some targets along the way is a great strategy to keep your spirits up but beware of the pitfalls.

Make your goals realistic. One way to do this is to make them action oriented rather than outcome oriented. For example, ‘walk 60 minutes a week’ or ‘try a new class every week for a month’, rather than ‘lose 5kg’.

Another tip is to set an ongoing end goal, such as join a running club or walking group, which is all about making your healthy habits stick long-term.

Man checking fitness app on a phone after a workout

2. Chart your progress

These days you can track different data points when it comes to physical activity, from time and distance, to intensity, elevation, reps, heart rate, blood pressure, sleep and recovery, and many more. Use this data to your advantage. Seeing progress is highly motivating. On some days you may feel more energetic than others, so be realistic in your expectations and stay positive during the flat periods.

Many smartphones have built in fitness trackers, and there are many free apps you can use to track your progress. For example, 10,000 Steps is a free program designed to help you stay active every day. It provides a personalised Dashboard to help you set goals, log your steps daily, view your step stats, and even join monthly challenges and tournaments!

Of course, you don’t need apps and technology to chart your progress. Writing down your stats in a notebook can be highly satisfying and motivate you to keep going.

3. Move with a friend

Countless studies have shown that exercising with a friend or in a group significantly helps with motivation, both during a session and over time.

Consider setting up a regular movement-based catch up with a friend (ideally someone who matches the goals you want to achieve). Alternatively, contact your local council to see if they offer free group workout classes. Local community centres and PCYCs may also offer free or low-cost options to get active and meet new people!

Two young woman walk together on a foot path wearing activewear

4. Music

Numerous studies have found that listening to music while doing physical activity helps with motivation, distraction and sticking with a program. So, find a playlist, or build one yourself that feels uplifting and motivating and get moving!

5. Mix it up

If you’re facing a motivational slump, why not try something new? Join a touch footy team, swim some laps, go hiking or try a circuit class. Our bodies love variety, so switch it up and keep challenging yourself in new ways.

Need some ideas? Use the My Community directory to search for sporting clubs and fitness opportunities in your area. Or get inspired by these 20 fun ways to get 30 minutes of physical activity.

6. Reward yourself

Set some healthy little rewards for sticking with regular physical activity. Link these rewards to actions rather than outcomes. For example, buy a new pair of sneakers or go to the movies after your 6^th week of attending group fitness classes. Or watch an extra episode of your favourite TV show at the end of an active week.

These are just a few ideas to motivate you to get moving. Every bit of movement in your day counts! The key is finding strategies that work for you. Just remember, slip ups do happen and that’s OK. It’s how you deal with them that matters most. Don’t throw out all your good work just because you miss a day or two.

More inspiration

For ideas on how to get your body moving, check out:

Sources

Burke, S. Carron, A., Eys, M. Ntoumanis, N. and Estabrooks, P. (2006). Group versus individual approach? A meta-analysis of the effectiveness of the interventions to promote physical activity. Sport & Exercise Psychology Review. Volume 2(1):19–35. doi: https://doi.org/10.53841/bpssepr.2006.2.1.13

Hutchinson, D. (2024). Group exercise: The silver bullet for exercise motivation? The University of Sydney. Published 10 July 2024. Accessed 4 February 2026. https://www.sydney.edu.au/charles-perkins-centre/news-and-events/news/2024/07/10/group-exercise-the-silver-bullet-for-exercise-motivation.html

Terry, P, Karageorghis, C, Curran, M, Martin, O, and Parsons-Smith, R. Effects of music in exercise and sport: A meta-analytic review. Psychol Bull. 2020 Feb;146(2):91-117. doi: 10.1037/bul0000216. Epub 2019 Dec 5. PMID: 31804098.