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How to use family & friends to stay motivated

How to use family & friends to stay motivated

There’s no “I” in team, but “U” can be found in any group. Whatever physical activity goal you’re striving for, you don’t have to do it alone. There are people around you who want to see you succeed. In fact, they may even want to work with you to achieve similar things.

Here’s how you can access motivation and support from the various people in your day-to-day life.


First and foremost, the people you live with will have a massive influence on your ability to follow through with your physical activity plans and goals. You’ve probably already talked with them about what you’re trying to do, but if you haven’t yet, be sure to do so. Their encouragement will help you stick with it.

A spouse, partner or roommate can be the last line of defense when you’ve planned to be active, but you’re feeling reluctant or low on energy:

  • They’ll encourage you to go.
  • They’ll say to just do the best you can.
  • They’ll remind you how great you’ll feel afterwards.

If you have kids, take advantage of their infectious energy, particularly when it comes to getting active outside: family playing with autumn leaves

  • Get everyone involved in leaf raking
  • Join the kids in a pick-up soccer game in your back yard or at a neighborhood park
  • Plan a family bike ride
  • Take the scenic route to pick up the mail

Every little bit counts, so if it gets you moving, it’s a win.

And they’ll be right.


Meeting a friend for a coffee? Take it with you on a walk-and-talk session. Want to try out that new yoga class? Invite one of your pals to take a trial class with you. Having a friend participate with you can help relieve some of the tension you may feel about trying something outside your comfort zone. They can also serve as great motivators.

It’s well known that working out with a buddy helps with accountability, as you’re more likely to keep a commitment you make to a friend than one you make just to yourself. Older women doing yoga

In addition, friends can bolster your motivation through social media. Make your goals public and share your progress on a daily or weekly basis. It might seem self-involved, but remember: these are your friends. They want to support you, especially when you’re doing something positive. When they reply with a smiley face, thumbs-up emoji or “I’m proud of you” comment, it will help keep you motivated.

Join the Great Big Move Challenge – October 1 – 31st!

Get active with family and friends, and virtually explore all the amazing experiences that Canada has to offer in our latest team challenge! Get started by downloading the free ParticipACTION app, forming a team of 2-8 people and sharing your team code with the rest of your crew to get moving. As your team accumulates move minutes, milestones are unlocked, increasing chances at winning awesome prizes, like a trip to the Yukon for your whole team, courtesy of our proud Premier Partner, Travel Yukon! Complete the entire challenge to unlock bonus treks and more chances to win additional prizes

Get Active. Get Exploring. Get Winning.

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