Top 50 motivations: Not exercised restraint over lockdown? Then ask a friend! If the fridge, couch and a boxset have been your lockdown BFFs then as we unlock, new research reveals working out with a friend is one of the best ways to motivate you and get back on track with your fitness.
The research, commissioned by Sure to launch its Movemate Series, found 20 per cent of us are boosted or spurred on when working out with or around others.
And the top motivators for exercising have been revealed as wanting to beat a partner’s personal best, fit into old clothes or shake off a bad mood.
Not surprisingly the research also shows a quarter of us have lacked motivation since the lockdowns began compared to before, with 23 per cent putting this down to not having anything to train towards.
A further fifth attribute this to not being in a gym environment, while 15 per cent have struggled because they haven’t been able to work out with friends.
It provides virtual workouts curated and demonstrated by some of the leading fitness influencers for those looking to partner up and make their workouts work harder.
Chartered sports psychologist, Dr Josephine Perry, said: “We all know we should be exercising and that it brings lots of benefits but when motivation is low and stress levels are high it can be hard to get going.
“Psychological studies have found that one of the best ways to boost motivation is to exercise with others; it makes us work harder, increases our accountability and, most importantly, makes it more fun.
“That sense of connection to someone else is a brilliant secret weapon when trying to get fit and stay more active”.
Dr Josephine’s told VIVA how to make the most of working out with friends:
*Smile at each other. Studies show that when we see someone else smile, we smile back and when we smile we trick our brain into thinking the exercise we are doing is easier than it is and can keep going for longer.
*Share reasons you are grateful. When we go hunting for things to be thankful for we focus more on the good stuff in life and so reframe difficult things more positively.
*Agree your goal for the work out up front so you keep pushing each other when
the fatigue kicks in.
*Practice using the words ‘yet’ or ‘and so’ with each other. Then for every negative phrase you state it can be twisted into something more helpful such as ‘This is hard… and so I’ll definitely benefit’ or ‘I can’t do this…Yet’.
*Observe each other and pull out something you each do really well. Exercise feels easier when we have just received a compliment about the skills we are using.
*Remind each other when the other’s technique falters. We can get lax on our own but having someone next to you to prompt; shoulders back, core strong or feet higher, keeps us working at our best.
*Make a bit of the session competitive – and have a punishment for the loser; like exercises of those other’s choice or paying for the post workout coffees.
Top 50 motivations to exercise
To take your mind off other things
2. To achieve something
3. To increase your overall confidence
4. Wanting to hit a target weight
5. To improve your sleep
6. To prove to yourself you can exercise
7. Going on holiday
8. Wanting to fit into old clothes
9. To shake off a bad mood
10. You get a buzz from exercising / feeling fit
11. To zone out from your thoughts e.g. work stress or relationship woes
12. Weighing yourself for the first time in months
13. Wanting to feel confident in swimwear
14. Seeing old photos
15. Going travelling
16. Knowing that if you exercise you can reward yourself e.g. with food or a purchase
17. To improve your skin
18. Advice from your GP
19. To prove to others your can exercise
20. Wanting to take up a new hobby
21. For the social aspect e.g. catching up with friends while on a run
22. Being a guest at a wedding
23. Feeling competitive against others
24. Wanting to play with your children
25. To meet new people
26. Your own wedding day
27. If your housemate/partner is on a health kick
28. Going on a date
29. Seeing how good your peers feel after exercising
30. Seeing how you looked on a video call
31. To not miss out when your friends meet up to exercise
32. Not wanting to let down a workout partner
33. A first holiday with a new partner
34. To win a competition e.g. most steps walked in a month
35. To train for a fitness competition
36. To keep up with a training partner
37. An excuse to buy new exercise clothes
38. Wanting to beat your partner/friend’s personal best
39. Starting a new job
40. Comparing yourself to celebrities
41. Seeing other people’s personal best scores on an exercise app
42. Posting images of yourself on social media
43. Having a personal trainer
44. To get back at bullies who made fun of your appearance or weight
45. Wanting to be able to take part in your child’s sports day
46. To try out a new trend
47. To update my fitness achievements on Instagram
48. Following an Instagram ‘live’ workout
49. Wanting to share your personal best on social media
50. Going to a school reunion.