Tips for Exercising When You Just Don't Feel Like It

We've all been there. Curled up on the couch, Netflix playing, the idea of exercise feels about as appealing as, well, staying on the couch. But what if I told you that you can still reap the benefits of exercise even when motivation is MIA?

Forget waiting for motivation to hit the gym! According to Amanda Capritto, an ACE-certified personal trainer, even fitness professionals like herself don't rely solely on motivation to stay active. As Greg Chertok, a mental performance consultant, explains, high achievers don't wait for inspiration to strike. Instead, they focus on building routines that align with their values and make exercise a consistent habit. After all, if we only acted when we felt like it, none of us would be very successful in our careers, relationships, or even our fitness goals!

Experts agree that relying solely on motivation for exercise is a recipe for inconsistency. The key is to develop sustainable habits and find ways to move your body that you actually enjoy. Here are 8 tips to help you overcome that "meh" feeling and get moving:

1. Focus on the Now: Instead of chasing long-term goals like weight loss, tap into the immediate benefits of exercise. A workout can boost your mood, energy levels, and sense of accomplishment.

2. Challenge Your Assumptions: Are you using "not in the mood" as an excuse to avoid something else? Maybe it's discomfort, feeling self-conscious, or even the dreaded post-workout shower. Identify the real reason and address it.

3. Find Your Fun: If traditional exercise feels like a chore, explore activities you actually enjoy. Dance it out in your living room, take a nature walk, or try a new fitness class.

4. Small Steps, Big Wins: Don't overwhelm yourself. Start with something manageable, like putting on your workout clothes or doing some jumping jacks. Often, motivation kicks in once you get started.

5. Listen to Your Body: Pushing through a workout you hate can backfire. If you're truly dreading it, give yourself permission to switch activities or take a rest day.

6. Mix It Up: Keep things interesting with a variety of workouts. Create a few go-to routines for the gym and at home, or try new activities that pique your interest.

7. Every Move Counts: Ditch the all-or-nothing mentality. Can't squeeze in a full workout? Take the stairs, do some bodyweight exercises at home, or park further away from your errands. Every bit counts!

8. Rest When Needed: Chronic low motivation and fatigue might signal overtraining. Take a break, listen to your body, and come back to exercise feeling refreshed.

9. Buddy Up: Consider finding a workout buddy or joining a fitness class. Social interaction and accountability can be a powerful motivator, especially on days when you'd rather skip exercise. There's a sense of fun and camaraderie that can make working out more enjoyable.

10. Reward Yourself (the Right Way): Celebrate your wins! Completing a workout you weren't looking forward to is a victory. Acknowledge your effort with a healthy reward, like a relaxing bath, a nutritious smoothie, or spending time on a favorite hobby. Avoid using food or sugary treats as a reward, as this can backfire and create unhealthy associations with exercise.
11. Track Your Progress: Seeing your progress over time can be a huge motivator. There are many fitness trackers and apps available to help you monitor your workouts, weight, and other fitness markers. Even a simple journal where you record your workouts and how you felt can be a powerful tool.
12. Make it Convenient: Remove barriers to exercise by prepping your workout clothes and gear the night before. If the gym is far away, explore at-home workouts or find a gym closer to your work or home.
13. Focus on Progress, Not Perfection: Don't get discouraged by setbacks or missed workouts. Consistency is key, and some progress is always better than none. Embrace baby steps and celebrate small victories along the way.

Remember Your Why: Remind yourself of your larger goals and motivations for staying active. Whether it's improving your health, boosting energy levels, or simply feeling good about yourself, reconnect with your "why" when motivation dips.

By incorporating these additional strategies and maintaining a positive mindset, you can develop a sustainable exercise routine that fuels your well-being and keeps you moving for the long haul.

Consistency is key. By incorporating these tips, you can develop a sustainable exercise routine that fits your lifestyle and keeps you moving, even on those "meh" days.

FAQs 

Q: I don't have time for a full workout. What can I do?

A: Every bit of movement counts! Even short bursts of activity can benefit your health. Try taking the stairs instead of the elevator, doing bodyweight exercises at home during commercial breaks, or parking further away from your errands.

Q: I hate going to the gym. Are there other options?

A: Absolutely! There's a world of exercise possibilities outside the gym. Explore activities you enjoy, like dancing, hiking, swimming, or team sports. Online workout videos and apps offer a vast library of routines you can do at home.

Q: Is it okay to skip workouts sometimes?

A: Yes! Rest is crucial for muscle recovery and preventing burnout. Listen to your body. If you're feeling truly exhausted or sore, take a rest day or opt for a lighter activity like yoga or stretching.

Q: I get discouraged if I miss a workout. How can I stay motivated?

A: Focus on progress, not perfection. Everyone misses workouts sometimes. Don't let setbacks derail your entire routine. Get back on track at your next opportunity and celebrate your consistency over time.

Q: How can I make exercise a habit?

A: Consistency is key! Aim for regular exercise, even if it's just for short periods. Schedule your workouts in advance and treat them like any other important appointment. Find an exercise buddy or join a fitness class for added accountability.