Exercise doesn’t have to feel like a drag, especially when science can turn it into something you actually want to do! In fact, 44.4% of Americans spent more on gardening in 2024, and many are doubling down in 2025 by increasing both their time and investment in their green spaces.
If you’re part of the 35.9% who spent more time getting your hands dirty last year, you might wonder how those same habits could spice up your fitness routine. Just like self-seeding plants like Borage and Calendula save gardeners time and money, applying science-backed strategies can make exercise feel less of a chore and more of a hobby.
Why not cultivate a fitness routine that’s as satisfying as watching your garden grow? Here are 10 clever, research-backed tips to help you get started on the right foot!
Set Realistic and Achievable Goals
Goals are the foundation of any successful fitness routine. Setting attainable targets can provide a sense of purpose and direction in your exercise practices. Research from the American Psychological Association indicates that breaking significant goals into smaller, actionable steps can enhance motivation and facilitate steady progress.
For example, if you’re aiming to run a 5K, start with short, consistent runs and gradually increase your distance over several weeks. Celebrate small wins, and you’ll stay motivated as you inch closer to your ultimate goal.
Find Activities You Genuinely Enjoy
The best workouts are the ones you look forward to doing. A 2021 study published in Frontiers in Psychology emphasized that enjoyment plays a critical role in exercise adherence. Choose activities that suit your personality and preferences.
Love music? Try dance-based workouts like Zumba. Prefer being in the water? Swimming might be the answer. The key is to align movement with what feels like fun, not a forced task.
Make Exercise Social
Human connection can amplify the joy of physical activity. Exercising with friends or joining group fitness classes can increase accountability while fostering a sense of community.
A study published in the Journal of Social Sciences found that individuals who exercise with others spend 24% more time exercising on average. Consider joining local jogging clubs, yoga studios, or spin classes to make fitness a shared experience.
Reward Yourself After Workouts
Rewarding yourself creates positive associations with exercise, encouraging consistency. Behavioral psychologists suggest that small rewards can trigger the brain’s reward system, making your routine more satisfying.
Treat yourself to something simple but meaningful, like a smoothie, a few episodes of your favorite show, or new athletic gear. These incentives subtly motivate you to show up for your next workout.
Track Your Progress
Nothing feels more empowering than seeing hard evidence of your progress. Fitness trackers, apps, and journals can help you stay on top of your achievements.
Statistics from Deloitte highlight that over 320 million wearable fitness devices were sold globally as of 2022, signifying a growing interest in tracking health metrics. Monitor aspects like steps taken, calories burned, or personal records, and use this data as a tool to celebrate how far you’ve come.
Vary Your Routine
Monotony can quickly drain your enthusiasm for exercise. By introducing variety into your workouts, you keep things fresh and challenging. The Centers for Disease Control and Prevention (CDC) recommends alternating between cardio, strength, and flexibility exercises to ensure a well-rounded routine.
For example, alternate running with strength training or mix in Pilates and hiking to maintain interest.
Listen to Music or Podcasts
Listening to music or engaging content adds a layer of entertainment and distraction while working out. A well-known 2008 study led by Dr. Costas Karageorghis at Brunel University found that listening to motivational music during cardiovascular exercise could enhance endurance by up to 15%
Create a playlist of your favorite high-energy tracks, or listen to podcasts that resonate with your interests. This combination not only boosts mood but also makes the time fly.
Exercise Outdoors
Nature is the ultimate mood booster. Outdoor workouts have been shown to reduce cortisol levels, the stress hormone, according to a study in Environmental Health and Preventive Medicine.
Fresh air and natural surroundings provide a therapeutic escape from the indoors; whether you’re walking through a park, cycling, or practicing yoga under the open sky,
Focus on How You Feel After Exercise
Physical activity often triggers a release of endorphins, hormones that create feelings of happiness and well-being. Instead of fixating on the difficulty of a workout, tune in to how your body feels afterward.
A study from the Mayo Clinic highlights that exercise improves energy levels, reduces stress, and enhances sleep quality. Remind yourself of these benefits, and motivation will naturally follow.
Practice Mindfulness During Workouts
Mindfulness can make exercise more fulfilling by connecting movement with awareness. A 2023 study published in Frontiers in Psychology—part of a research topic on mindfulness and health promotion—found that combining mindfulness with moderate-intensity exercise lowered participants’ perceived exertion compared to exercise alone.
Instead of letting your mind wander, focus on your breathing, muscle engagement, or the rhythm of your movements. This practice can help forge a more profound sense of fulfillment and purpose during your workouts.
KEY TAKEAWAYS
Set Achievable Goals: Break down significant fitness goals into smaller, manageable steps. Research shows this boosts motivation and ensures steady progress.
Choose Activities You Enjoy: Engaging in exercises that align with your interests—like dance or swimming—makes fitness fun and increases adherence.
Make It Social: Exercising with others boosts accountability and enjoyment. Studies show that working out with friends can increase exercise time by 24%.
Reward Yourself: Small rewards, like a smoothie or new gear, can create positive associations with exercise, motivating you to stick to your routine.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
Don’t Swipe Until You Read This: The 7 Best Credit Cards for 2025 Ranked by Rewards
The 7 Best Credit Cards for 2025 Ranked by Rewards
There’s this moment that sticks with me—standing at a checkout line, swiping my old card like I always did, and thinking, “Wait… why am I not getting anything back for this?” I wasn’t traveling on points. I wasn’t getting cash back. I was just spending. Sound familiar?
Look, the truth is, credit cards can work for you—if you choose the right one. And in 2025, you’ve got some seriously rewarding options that can actually boost your bank account. From travel lovers to grocery haulers, there’s something for everyone.
Let’s break down the best credit cards out there this year—the ones that actually give back.
5 Easy Steps to Change Any Habit
5 Easy Steps to Change Any Habit
We all click on them with the hope that just THIS time the secret to changing a bad habit or adopting a healthy one will be revealed and we’ll finally be able to stick to that diet, stop that one or ten things that might in the moment make us feel temporarily good but really just make us fat, unhealthy, sad, mad or just frustrated with ourselves.
Well… this isn’t one of those articles. I don’t have 5 easy steps to help you change your habits….
