Celebrate victories. Even the small ones.

Let’s be honest. Even the most seasoned gym rat or top athlete has moments when they just don’t feel like it. And these are people who train with clear goals, some even as their profession. Not to mention those who are only at the beginning of the journey, aiming to make sport and movement a steady part of their lives. I’ve been there too - sitting on the couch with one shoe on and the other still in my hand, having an inner dialogue with myself. And even though I know that after the first kilometer I’ll be smiling and feeling great, that very first step can still sometimes be the hardest.

Here are a few personal tips that have helped me stay on track with exercising.

Friends and community

In the long run, we all develop a habit and, in a good sense, even a dependence on movement and sport. Each of us finds our own way to do it - going for a solo run in the forest, setting regular workout times with a friend a few times a week, joining an early morning ride, or becoming part of a community running club. To build a good habit, I recommend starting with social exercise. When you have agreed with a friend, you are not only responsible to yourself but also to them. And it is not fair to let down a friend who may have been waiting through a long and exhausting workday just to join you for that run.

Community-based sport is becoming the new normal. There are many opportunities, and I know plenty of people who have gained momentum this way. Doing something together and belonging somewhere is a guaranteed recipe for success. It also creates social capital, the next day you stand at the office coffee machine, eyes shining as you share your adventures.

Social media

I like to share my moments from exercising. Even if sometimes they might feel like boring selfies, at least to myself. When someone once asked me, “Why do you need to share this?” it made me stop and think. I realized that for me, a workout is not just a workout. It is another step toward a better version of myself, both physically and mentally. I don’t do it to break records or to peak at the perfect time. I do it first and foremost for myself. And every workout is a victory. Sharing it is my way of celebrating that. On top of that, it feels good to hear that my posts or stories have helped someone get past that tough moment on the couch and motivated them to get moving. That in turn motivates me to keep my own discipline. A real win-win.

So, share your victories too. They don’t have to be public - it can be just with your friends, family, or colleagues. Proof that someone made the effort is a powerful motivator. Create small group challenges, praise each other, share experiences, and make the most of the good sides of social media.

Travelling

I’ll warn you, at some point it will feel completely normal to pack sports clothes when you go on a trip. From personal experience, I can say that discovering a city while running is something entirely different. Especially in the morning. Running through the streets of Paris at dawn and literally seeing and feeling the local boulangeries open their doors is an amazing experience. And as the cherry on top, you can treat yourself to a fresh croissant and a coffee in one of them.

Because victories should be celebrated. Even the small ones.

Margus Kiiver