Finding the Motivation to Move — Ask a Physiotherapist!

The one year anniversary of the pandemic has just passed and Ontario is in another emergency lockdown. Finding the space and motivation to workout or enjoy physical activity can be limited when facilities and classes are not running and the weather can be unpredictable. In addition, we ourselves can set up barriers to not participate in physical activity or workout so it’s important to identify your “why” for moving more.

Here are some motivations and inspirations to help kick start your love of moving again:

1. Sense of accomplishment
  • Challenging your body
  • Set yourself goals- short and long term
  • Start small and gradually buildup the time and intensity of your workout
  • Raise money for your favorite charity- donate $2 for every session you complete
  • Use a fitness tracker or training log to watch your progress
  • Learning a new movement or exercise
  • Create a competitive edge to push yourself- do one extra minute or repetition
  • Discover and celebrate what your body can do


2. Team work
  • Workout with a friend
  • Sign up for classes online- individually or in groups
  • Take your dog for a walk or run
  • Get you family involved to keep everyone accountable
  • Race your friends to be first to 10, 000 steps each day
  • Join a recreational sports league when allowed


3. Health Benefits
  • Reduced cardiovascular risk, increased flexibility and strength, help decrease stress and anxiety, release endorphin, etc.


4. Multitasking
  • Create playlists that pump you up and keep you going
  • Listen to audiobooks or podcasts
  • Catch up with family or friends on the phone
  • Play iSpy or bird watch
  • Meditate and practice mindfulness
  • Scout photography sites
  • Sightsee in your own city by running or on your bike

5. Show up and have fun!
  • Make sure the physical activity you choose is enjoyable for you
  • Have a variety of activities to keep it fresh
  • Enjoy socially distanced golf, tennis, soccer, etc.
  • Remember 5 minutes is better than none
  • Just put your workout clothes on
  • Make sure there are no excuses not to exercise
  • Work moving into your day- do 10 squats every time you climb your stairs
  • Be consistent and make it part of your daily routine by scheduling time in your calendar

Find your motivation to move and enjoy the many benefits of physical activity!

By Alison Parker
Physiotherapy Resident
Book with Alison
Alpha Health Services Physiotherapist Alison Parker

Feel Better. Move Better. Be Better.
Our goal is simple —  to provide the best physiotherapy we can!

Fraser, M., Munoz, S. and MacRury, S., 2019. What Motivates Participants to Adhere to Green Exercise?. International Journal of Environmental Research and Public Health, 16(10), p.1832.
Mazzoni, A., Carlsson, M., Berntsen, S., Nordin, K. and Demmelmaier, I., 2019. “Finding my own motivation” — A Mixed Methods Study of Exercise and Behaviour Change Support During Oncological Treatment. International Journal of Behavioral Medicine, 26(5), pp.499-511.
Steltenpohl, C., Shuster, M., Peist, E., Pham, A. and Mikels, J., 2018. Me Time, or We Time? Age Differences in Motivation for Exercise. The Gerontologist, 59(4), pp.709-717.

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