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The main reason why most people stop working out after a few months is the fact that they lost the motivation to do so. They are not committed to goals as they should be. According to Cox (2007), there are different motivations depending on the age. The top five between the age of 16 to 64 are:

  • Improve and maintain health
    One strong motivation for exercising is to reduce the risk of getting sick and diseases. Workouts builds immunity against germs and bacteria that would make us ill. By being healthy, we get to enjoy life better and are productive in everything we do – from working to enjoying your holiday in Bahamas.
  • Achieve mental alertness
    Working long hours makes us fatigue and easily lose focus and concentration. We want to increase our stamina so that we are able to stay fresh longer.
  • Feel in good physical shape
    Ever tried running after a bus and find yourself out of breath? To be in good shape means that normal activities should not tire you out. You should be able to do a brisk walk for 15 minutes without breaking a sweat.
  • Get outdoors
    How else do we get exercise if it is not by running, walking or simply playing outdoors? Reserachers have found out that being outdoors increases our immunity level.
  • Have fun
    Exercising with your buddies is one of the easiest and simplest way to get fit. Whats more, its free!

Those between the age 45 to 74 are:

  • Feel independent
    As we get older, our body does not heal as quickly.  Therefore there is a need to exercise regularly so that our body is able to work faster, much like a well-oiled ship.
  • Feel in good physical shape
    I have seen uncles who are up and jogging as early as 7am. They are about 60-70 years old but they look 20 years younger. By keeping your body fit, your physical shape will also show signs of healtiness.
  • Get outdoors
    Your vitamin D level rises up and this help fight against osteoporosis, cancer, depression and heart attacks. Physical activity helps people to relax and cheer up.
  • Achieve mental alertness
    Exercising reduces anxiety and depression because it increases blood circulation to the brain, self-efficacy and social interaction.
  • Relax and forget careers
    Exercising alleviates symptoms such as low self-esteem and social withdrawals. It also improves sleep and you develop better endurance.


  • Share your goals with those close to you
    Other people are more likely to ask you about your progress and how well you are keeping up with it. They should be able to sense when you are weak and therefore, push you to exercise. Your friends and you should minimize future personal conflict to prevent misunderstandings. They understand the importance of your goal and the time you have set aside for it.
  • Write goals where they are in view every day
    You can paste them on refrigerator, date book or your car rear view mirror to remind yourself of your goals and reasons to achieve them.
  • Establish a routine
    Plan to exercise about the same time each day. It will become a habit.
    Write workout times in your planner as you would an appointment or set recurring alarms on your watch or PDA. Agree to exercise for 5 minutes if you should ever not feel like exercising. Most likely you will feel like exercising after getting ready and warmed up
  • Personal fitness contracts
    Make a contract and have it signed with a witness and have a fitness professional or peer to look into it to ensure it is legit.

Once you have your goals, set a variety of exercise that you can implement weekly or even daily that would do great for your exercise adherence and more.


  • Perform a variety of exercises and activities
    Try a new activity rather than your old one.  Go to your nearest bookstore to purchase instructional book or the community centres to take class. Take turns for one family member to choose a family activity every week. Change weight training workouts every month
  • Vary routes or trails
  • Exercise at the gym and at home
    Purchase equipment that matches your preferences. Equipments such as treadmills and strength training equipment is more likely to be used regularly
  • Utilitarian exercise such as walking to the store or the dog.

Always have a positive support network that surrounds you when you start exercising. Support comes in different forms and make a difference as it does not only make you achieve your goals, it also gives you the ability to adhere to your program.

As Rejeski and Kenney (1988) stated “do not view exercise as guilt, view it as a time you have earned.”

Your personal trainer
Team Fitness Guru

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