Find Your Exercise Motivation

Midlife definitely has its rewards. But it also has some drawbacks—menopause, weight gain and a loss of motivation to exercise.

A 2017 study found that nearly 40% of women aged 45-54 and 45% of women aged 55-64 did not meet federal physical activity standards. Nearly half of middle-aged women are not exercising enough to keep their bodies strong and healthy.

The Science Behind Demotivation During Menopause

A 2016 research study showed a connection between the lack of ovarian hormones during menopause and a change in the brain’s pleasure center. Given that the pleasure center is responsible for processing and reinforcing messages like reward, pleasure, activity and motivation for physical exercise, it explains why you might be feeling less motivated to exercise.

However, exercise is well worth the extra effort. Exercise produces endorphins—a chemical in the body that reduces stress and pain. It can also reduce anxiety and depression. The more you exercise, the more endorphins you produce, the better you feel, and the more you’ll want to stick with your exercise regimen.

Address Your Demotivators

The first step in regaining your motivation is figuring out why you lost it in the first place and tackling that demotivator at its root. Did work get in the way? Did a major life event affect you? Were you burnt out or bored with your current exercise routine? Are you just too tired?

If boredom was the issue, a simple change in your workout program could make all the difference. If fatigue was the primary problem, you can find a time of the day when you have more energy.

Have a Clear Reason for Exercising

The people who are most successful with a consistent exercise routine have a clear “why.” Exercise won’t always feel fun and exciting, and there will be days when you don’t feel like doing it. Knowing your “why” gets you moving even when you don’t want to.

• Ask yourself why you want to start exercising. What are your motivations? Write down your answers in a notebook or on a piece of paper.
• Dig deeper into your motivations by asking “why” again. For example, if your initial answer is “I want to lose weight,” ask yourself why you want to lose weight. Keep asking “why” until you reach a deeper level of understanding.
• Consider the benefits of exercising beyond just physical health. For example, exercise can also improve your mood, increase your energy levels and reduce stress.
• Think about the kind of exercise that you enjoy. It’s much easier to stick to an exercise routine if you genuinely enjoy the activity. Consider activities like dancing, hiking or swimming that you might find fun.
• Visualize your goals and how you will feel when you achieve them. Imagine how you will feel when you are able to run a mile without stopping or when you can lift a heavier weight. Use this visualization as motivation to keep going.
• Write down your “why” and keep it somewhere visible, like on your fridge or bathroom mirror. This will serve as a reminder of your motivations when you feel tempted to skip a workout.

Finding your “why” is a personal process, and it may take some time to figure out what motivates you to exercise. Be patient with yourself and focus on the benefits that exercise can bring to your life.

Plan For Success

1. Schedule it. Find a time of day that works best for you—whether it’s before work, after work or during your lunch break—and pencil it in your calendar. Schedule exercise into your day so you don’t forget it or skip it.
2. Set SMART goals. This article teaches you how to set goals that you can stick to.
3. Be prepared to adapt your plan. Every routine will inevitably be challenged by everything from last minute errands to long-anticipated vacations. Having a contingency plan, or variations of your workout routine that you can do at home or in a time crunch will help you stay consistent even if you’re not doing exactly what you planned.
4. Enlist a friend. Exercise might be more fun for you if you do it with a friend or loved one. Having an accountability partner will help you stay the course. You can also serve as each other’s cheerleader and support system.
5. Book a session with your Midday menopause coach. Your coach is an accountability partner and sounding board as you create your exercise habit. Need help finding your “why” or problem solving your scheduling challenges? Your health coach is the perfect ally.

It’s Time to Focus on You

Now is the time to focus on you. Exercising is not only beneficial for your physical health, but also for your mental wellbeing. Menopause and midlife may make exercise feel a bit more difficult, but once you get started and make exercise part of your routine, you’ll undoubtedly begin to feel better.