1. Understand why you need it
Decide why you should go in for sports. It depends on this whether you will not give up training in the future. Don't rely on short-term motivation and guilt about someone else looking better.

Appearance as motivation only works while you are young. Then it is no longer enough. Don't set vague long-term goals ("I want to get in shape", "I want to lose weight"). They don't help.

You will only start to find time for training if you feel tangible benefits from it in your daily life. Focus on the immediate positive feelings of physical activity: reduced stress, increased energy.

2. Start gradually
When going to get in shape, many take on everything at once: change their diet, start training, quit smoking. Naturally, within a couple of weeks, motivation falls, fatigue appears. Be patient.

Try short, intense workouts if you find it difficult to force yourself to train for long periods. Do them once or at most twice a week. Combine them with jogging, swimming, or brisk walking, and leave two to three days a week to rest. Stick to this regime for at least the first month.

3. Don't expect to love the workout.
Don't force yourself to do something you don't like at all. But do not tell yourself that you must love training. Some people enjoy the process itself, while others like individual elements.

For example, the feeling that the body is getting stronger, or the joy of mastering a sport. Remember what you liked as a child (rollerblading, bicycle) and try to include it in your routine.
4. Be kind to yourself
Low physical activity does not necessarily mean lack of motivation. Fatigue, depression, stress at work, or caring for a sick family member can interfere with exercising.

In that case, forget about five workouts a week. Plan realistic with your condition and responsibilities.

At the end of the week, consider what works for you and what doesn't. For example, you can walk during your lunch break, and after work you no longer have the energy to do it. Build your activity schedule accordingly.

5. Don't rely on willpower
If you need willpower to do something, then you don't really want to do it. Think about what you want to train for and what you want to get out of it. How will training benefit you today? How do you feel while driving and after? These questions will help when motivation drops.

6. Combine your workout with a different goal
This will increase the sense of satisfaction from what has been done and increase the responsibility for skipping. For example:

get to work by bike or on foot;
sign up for the sports section to find new acquaintances;
run with a friend;
walk or run to spend more time in nature;
go up and down the stairs, not the elevator;
do not write a message to a colleague, but come up and discuss the issue in person.
7. Prepare in advance
Gathering for a workout or a run can be tiring, especially when you're just starting out. You need to fold your sports uniform and shoes, take a bottle of water, decide which route to run or which exercises you will do.

Try to do this not before leaving the house, but in advance. Gradually it will become a habit and it will be easy.

8. Plan and prioritize
Many people say that they simply do not have time for sports. Of course, if you combine two jobs or take care of a small child, this is true. But consider if this is your situation.

Perhaps it is a matter of improper planning. Usually, we always prioritize business, forgetting that taking care of health is very important. Discard this approach.

First, plan when and where the workout will be. Decide what you will do and try to follow the plan. Second, create a plan in case something goes wrong. Imagine what might be holding you back and think about how you can motivate yourself again.