How to Motivate Yourself to Exercise and Stay Consistent
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Navigation
Why We Need More Physical Activity in Our Lives
Escaping a Sedentary Lifestyle
Create an Enjoyable Exercise Routine
Establishing a Realistic Workout Schedule
How to Motivate Yourself to Exercise Through Common Barriers
Understanding How Often You Should Exercise and for How Long
Why You Should Consider Accountability Coaching
Final Thoughts: Start Small, Stay Kind, Build Forward
Starting the year with intention, Stephanie Rumble dives deep into what keeps people from falling into a sedentary lifestyle, why physical activity matters, and how to create an achievable exercise routine — and how to overcome those obstacles — in her Bright Red podcast episode, How to Get Motivated to Exercise. With over three decades of experience in health, fitness, and accountability coaching, Stephanie blends science, storytelling, and practical support to help listeners build a sustainable relationship with movement.
Whether you’ve fallen out of the habit, feel stuck in a sedentary lifestyle, or want to create a consistent exercise routine, this article summarises the episode’s key takeaways. Expect realistic guidance, professional insight, and motivation to take that all-important first step.
Why We Need More Physical Activity in Our Lives
Regular levels of physical activity are essential for long-term health — yet many of us struggle to fit it into our lives. Stephanie cites concerning stats from New Zealand: in 2023, just 46.5% of adults met activity guidelines, and a staggering 95% of adolescent girls failed to reach the daily recommended amount. These trends are linked to rising obesity rates and poor outcomes for both physical and mental health.
The science backs this up. As evolutionary biologist Daniel Lieberman explains, humans evolved to be active. Stephanie discusses Daniel Lieberman's view that while humans evolved to be active, we also conserve energy — and modern life often encourages stillness instead. As a result, physical inactivity has become a major risk factor for chronic illness and reduced wellbeing.
Stephanie encourages listeners to rethink movement as a form of self-respect rather than punishment. Whether you're walking for 10 minutes or training for a marathon, any consistent effort improves energy, reduces fatigue, and supports overall health.
Escaping a Sedentary Lifestyle
A sedentary lifestyle doesn’t develop overnight — it’s the product of routine: desk jobs, long commutes, screens, and obligations. The longer we stay inactive, the more difficult it becomes to break the cycle. Our joints stiffen, motivation dips, and excuses creep in.
"There is no danger in movement; we don't need to conserve our energy as much as we often think we do." ~ Stephanie Rumble
Stephanie hears it often: “I just got out of the habit.” Her response? You’re not broken — you’ve simply lost your rhythm. With support and planning, you can get it back.
Small shifts make a big difference. Increasing awareness of how often you sit and committing to one daily movement can help restart momentum. That walk around the block or stretch session might seem small, but it’s the seed of a much bigger change. The key is consistency.
Create an Enjoyable Exercise Routine
A successful exercise routine doesn’t need to be punishing. In fact, Stephanie recommends starting with something simple and enjoyable. The goal isn’t to “go hard” — it’s to build trust with yourself and establish repeatable actions.
"Squeezing exercise in at the end of the day is often much harder than simply getting up and getting it done early." ~ Stephanie Rumble
When you enjoy movement, you’re far more likely to stick with it. Stephanie encourages clients to explore different activities until they find something that feels doable and fun. Movement should support your life, not complicate it.
Here are some ways to design a more effective routine:
Choose activities you genuinely enjoy (walking, dancing, group fitness, swimming).
Pair your session with something pleasant (a podcast, audiobook, or music).
Adapt your routine to your current lifestyle and energy levels.
Many of Stephanie’s clients begin with just 30 minutes of movement a day. That alone builds momentum and boosts confidence. You’re creating rhythm — one that supports your body, improves focus, and enhances self-care.
"When you head out to exercise for the first time in a long time, it’s going to feel hard and the key is to keep pushing through as you will be able to do it." ~ Stephanie Rumble
Stephanie also reminds us to embrace discomfort in the early stages. New routines might feel awkward or tiring — and that’s okay. Stick with it, and those feelings turn into strength.
Build Habits That Stick
To create lasting change, you need to turn action into habit. Stephanie recommends layering movement into your life using simple, effective strategies.
Start small — even five minutes is progress.
Track your movement to see your improvement.
Stack habits — pair walking with phone calls.
Pre-schedule your sessions.
Use visible cues like alarms or sticky notes.
Celebrate your efforts, not just outcomes.
Use fitness watches or planners to track consistency.
"If you are lacking energy, remember that exercise is often the very thing that helps to give you more energy." ~ Stephanie Rumble
When your habits become embedded in your routine, motivation becomes less of a requirement. Your brain starts to expect movement, and that expectation builds internal momentum. This is the cornerstone of long-term consistency.
Establishing a Realistic Workout Schedule
Creating a realistic workout schedule doesn’t have to be overwhelming. Stephanie recommends a weekly planning session, where clients map out their exercise commitments just as they would with meetings or appointments.
"Connect exercise to deeper reasons, like stress relief, long-term health, or the ability to keep up with your family as you age." ~ Stephanie Rumble
Routine is helpful, but flexibility matters too. Don’t let a missed session derail your efforts. Instead, refocus and revise. Movement is not “all or nothing” — it’s cumulative.
Key tips for building your schedule:
Choose a regular time that fits your day (mornings work well for many).
Treat movement as non-negotiable — like any other obligation.
Have backup options for days when plans change.
Struggling with time management? Try habit-stacking. Stretch while the kettle boils. Walk during a phone call. These seemingly small actions remove friction and reinforce your new identity as someone who moves.
Stephanie’s own morning routine was impacted by menopause-related sleep issues. Rather than abandon movement, she adapted her schedule. That flexibility, not rigidity, is what creates sustainability.
Make It Enjoyable
Enjoyment is a powerful motivator. Stephanie’s approach is to make movement as pleasant as possible — especially in the beginning.
Try:
Listening to a podcast or audiobook while walking.
Watching your favourite show during a stationary bike session.
Exercising with a friend.
Getting outdoors in nature.
Curating a motivating playlist.
"Pair your exercise with pleasure—listen to a podcast, watch a favourite show, or meet a friend for a walk to make the time go by." ~ Stephanie Rumble
The more enjoyable the experience, the more likely you are to repeat it. When movement becomes something you look forward to, consistency follows naturally.
How to Motivate Yourself to Exercise Through Common Barriers
A lack of exercise motivation often stems from real-life barriers — not personal flaws. Stephanie outlines six common challenges and offers solutions drawn from her coaching experience.
"When you can't motivate yourself, accountability coaching helps you build the 'habit muscle' until exercise becomes a natural part of daily life." ~ Stephanie Rumble
1. Other Commitments
Family, work, and rest are legitimate priorities. Stephanie recalls when her children were small, waking early to exercise before her partner left for work — because that was her only window.
Solution: Treat exercise like an essential appointment. Protect the time and involve your support network.
2. Feeling Too Tired or Lacking Energy
It’s hard to move when you’re depleted — but movement can be the cure.
Solution: Try 20 minutes. Get your blood flowing. You’ll often finish feeling better than when you started.
3. Struggling to Motivate Yourself to Exercise?
When motivation is low, accountability becomes key.
Solution: Engage in accountability coaching or commit to sessions with a friend. Structured support creates external momentum.
4. Weather Conditions
Bad weather is a common excuse — but not a valid one.
Solution: Dress for the season or have an indoor alternative. Plan for obstacles in advance.
5. Getting Out of the Habit
Life transitions can disrupt routine.
Solution: Begin again with compassion. Don’t try to restart at full pace — just aim to rebuild slowly.
6. Health Conditions
Injury or illness may limit your options — but movement is still possible.
Solution: Modify. Do what you can. Gentle movement often supports recovery and wellbeing.
These challenges are normal. The difference between those who move and those who don’t isn’t perfection; it’s the decision to start again.
Understanding How Often You Should Exercise and for How Long
Stephanie recommends aligning with the New Zealand Ministry of Health guidelines when considering how often you should exercise:
2.5 hours of moderate levels of physical activity weekly, or
1.25 hours of vigorous activity weekly.
Plus strength training two days a week.
These are baseline recommendations. Even below this threshold, movement still improves mental health, energy, and wellbeing.
"Humans have evolved to tolerate a high level of activity, but we also gravitate towards rest to conserve energy which doesn't serve our health goals" ~ Stephanie Rumble
If you’re focused on fat loss, you might wonder how much exercise per day is needed to lose weight. Typically, 30 to 60 minutes per day is ideal, depending on intensity and lifestyle factors. But consistency is more important than volume — so build gradually.
Movement should support your life — not dominate it. Start where you are and grow from there. If you’re ready to take a more structured approach to your wellness, Stephanie also offers a range of workplace health and wellbeing workshops designed to support better routines and long-term habit change — whether for individuals or workplace settings.
Why You Should Consider Accountability Coaching
Accountability coaching offers structure and encouragement — especially for people who’ve tried (and struggled) to stay consistent alone.
Stephanie uses a practical and personalised approach, similar to her popular workplace education and wellbeing training:
Weekly planning and review sessions.
Habit formation and tracking.
Support during setbacks.
Celebrating non-scale wins.
One client came for weight loss support but discovered a love for running through the process. This kind of transformation isn’t rare — it’s the natural result of consistent support and realistic strategies.
Reward Yourself for Progress
Reward systems are another powerful tool. Stephanie encourages non-food incentives to reinforce habits and make the process enjoyable.
Ideas include:
A new set of activewear.
Booking a massage or wellness service.
Scheduling a colour consultation.
A fun day out after a milestone.
Buying something that supports your new lifestyle.
Celebrating progress keeps momentum high. These little wins give emotional weight to your efforts — and they make it fun.
Final Thoughts: Start Small, Stay Kind, Build Forward
If you’re wondering how to motivate yourself to exercise, the answer often starts with taking one small, positive action today. Movement is a form of self-care, not punishment.
If you’ve been stuck, try this:
Reconnect with your health goals.
Acknowledge the risks of physical inactivity.
Break free from a sedentary lifestyle with one step at a time.
Establish a workout schedule that fits your life.
Use accountability coaching if you need structured support.
Movement isn’t selfish. It’s an act of self-respect — and it can positively influence those around you. Through role modelling, you show your children, colleagues, and community what’s possible.
Your body is made to move. Even five minutes is enough to change your day — and your future. And if you're ready to feel more confident in all areas of life, from movement to mindset to personal style, consider exploring Stephanie’s expert colour analysis consultation or wardrobe audit service — designed to empower you from the inside out.
Listen on Spotify
Frequently Asked Questions
What is the best way to get started with regular exercise?
The best way to start is with something simple and manageable. Aim for just 20 minutes a day doing something you enjoy, like walking or swimming. Building the habit gently helps you stay consistent and feel accomplished, even on busy days.
How can I stay motivated to exercise long term?
Motivation builds when you link exercise to your personal goals and lifestyle. Many people find that working with a coach or accountability partner helps them stay on track. Having a routine and enjoying the activity itself also makes a big difference over time.
What are some easy ways to make exercise more enjoyable?
Music, podcasts, walking with a friend, or exercising outdoors are all great ways to make movement more fun. You can also reward yourself after sessions to reinforce the habit. The key is finding pleasure in the process, not just the outcome.
How often should I be exercising each week?
The New Zealand Ministry of Health recommends a minimum of 2.5 hours of moderate or 1.25 hours of vigorous activity weekly, plus two strength-based sessions. But it’s okay to start smaller—what matters most is consistency.
Can I exercise even if I have low energy or feel tired?
Yes, absolutely. Gentle movement can actually help improve your energy levels and mood. It’s perfectly fine to start slow. Over time, even short workouts can help reduce fatigue and make you feel more vibrant.
What if I’ve fallen out of the habit of moving my body?
That’s very common—and entirely reversible. The best approach is to begin again with kindness toward yourself. Start small and gradually rebuild the habit. This is where services like accountability coaching can be incredibly helpful.
How can I fit exercise into a busy schedule?
Planning ahead is key. Schedule your movement sessions like appointments. You can also stack habits, such as walking while on a call or stretching after brushing your teeth. Making movement part of your routine is what makes it sustainable.
Does Stephanie Rumble offer coaching for fitness and motivation?
Yes, Stephanie offers personalised accountability coaching through Bright Red. It’s designed to help you build better routines, stay on track, and feel more confident in your movement journey. Clients love the supportive, no-pressure approach.
What are the benefits of working with an accountability coach?
An accountability coach provides structure, feedback, and motivation. They help you set realistic goals and celebrate progress. Having someone in your corner often makes it easier to stay consistent and build lasting habits.
Can improving my health routines help other areas of my life too?
Definitely. When you commit to regular movement, it often has a ripple effect—improving mental clarity, self-esteem, and even how you present yourself in everyday life. That’s why services like wardrobe audits and colour consultations are great next steps for feeling confident inside and out.
