1. Keep the Habit

Don't let anything or anyone fool you. If you already exercise regularly at this point, be sure to maintain this habit. Don't throw in the towel at the slightest thing, but keep going and motivate yourself to exercise regularly.

2. Force yourself to go to the gym

You've already delivered 80% of the performance if you've gotten yourself to hit the gym (or if you're outside on your running shoes/skates/bike). Once you're there, all you need to do is exercise. Force yourself to get out and about and don't linger on the couch. Once you're there, the rest usually takes care of itself.

3. Don't break the series

Agree with yourself that you will exercise every Monday and Thursday, for example. Then hold it as best you can. One technique to motivate yourself to exercise is to build up a series. The trick is to make the series as long as possible. So if you faithfully follow your schedule for three months, you have built up a series of 12 weeks. If you break it, you'll have to start all over again. The longer the series gets, the more motivated you are not to break it.

4. Make it fun for yourself

Sports don't have to be boring torture. Are you going to a gym? Then take your phone with you and listen to your favorite music, an audiobook or a podcast. You can also choose a sport that you really enjoy, such as football, tennis, hockey, swimming or volleyball. Social contact can also make sports much more fun.

5. Plan your sports moment at quiet times

See when you usually have time to exercise. It can be difficult to always exercise in the afternoon because things can easily occur. For example, plan your sports moments in the early morning or in the evenings. This way you know for sure that it can usually go on.

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6. Motivate yourself by exercising with a friend

Working out together is more fun and motivating. Moreover, the social contact also makes sports easy. You can inspire each other to keep going if you don't feel like it anymore.

7. See sport as an important maintenance process

Regular exercise is not only important for your physical health, but also very important for your mind. Did you know that exercise is one of the most effective ways to de-stress? Moreover, by making and keeping your body strong, you can prevent many future problems. For example, think of back and neck complaints. And don't forget: those who exercise regularly can eat more without gaining weight.

8. Track progress

Don't cling to your weight as your only yardstick. If you exercise more often, your muscles grow, and muscles make you heavier. Rather keep track of how many weights you have on your device, how far you can run without stopping or how many times you can do push-ups. By focusing and motivating on the progress you stay motivated to continue exercising for longer.

9. First the habit, then the equipment

Teach yourself the healthy exercise habit before investing in expensive equipment or subscriptions. You really will not automatically start exercising if you have purchased expensive running shoes. Teach yourself to exercise regularly.

10. Try to Beat Your Weaknesses

Do you regularly fall out of your healthy exercise habit? Then find out why. Are you short on time? Don't have enough motivation? Try to beat these weaknesses by naming them and then taking steps.

11. Start small

You don't have to be in perfect shape overnight. Start small and give your body a chance to get used to it. You will see that you can make a lot of progress in a short time if you do not overload your body. See getting fit as a process that takes time. Moreover, it is a cumulative process which means that you always build on your previous efforts.

12. Go for yourself, not someone else

See exercise as an investment in your own body and mind. Go for yourself and don't worry too much about what others think. It's your body and you want to live healthy.

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