We all need exercise—at least 150 minutes a week, in fact—but let’s face it: working out isn’t just our cup of tea. And even fitness enthusiasts and elite athletes have days when they can’t bear the thought of hitting the gym or wearing running shoes.
Yes, it happens. And while it’s perfectly okay to skip a workout when you don’t feel like it, it’s important to make exercise a regular part of your life (and yes, “slow exercise” counts!). However, physical activity is essential to maintaining our heart, bones, healthy weight and even mental health. If you can get over what’s keeping you in bed, your body will be better for it.
Whether you’re someone who dreads breaking out or a gym bunny who has the occasional day off, these expert tips will help you find the motivation you need to get up and moving.
Pick it up
Luke Carlson, founder and CEO of Discover Power, says that when he doesn’t feel motivated to lift at the gym, he changes his routine to “cause some excitement.” For Carlson, who likes strength training with weights, that means doing repetitions slowly or trying new exercises. Even setting up his walking exercises can be helpful, he notes.
“Another big benefit is that I don’t feel the pressure to do as many repetitions as I did during previous workouts,” he tells Yahoo! Life. “The pressure to improve is removed and I can just focus on working hard with great form.”
Research says that experiencing different new things makes us happier overall, and your exercise routine is one way to incorporate that—but you don’t have to do anything completely outside of your comfort zone. “Whether it’s trying different types of cardio like hiking nature trails, cycling around your neighborhood or participating in strength training with resistance bands or kettlebells, variety can make your fitness journey exciting. do,” says personal trainer Josh York, founder and CEO of Gymgoes. yahoo life “Mixing it up not only keeps things fresh but may lead you to discover a passion you never knew you had.” If you’re tired from your Sunday morning yoga class, ask a friend to go for a hike, or challenge yourself to try a new machine at your gym.
Start with just 10 minutes a day
If you’ve ever committed to daily exercise, only to stop at day 10, you’re not alone — which is why Blank Fitness personal trainer Alan Thompson says it’s so important to set goals you’ll be able to stick to long-term. . – the term
“Start by setting a goal that you know you’re 100% committed to, like moving just 10 minutes a day,” Thompson tells Yahoo! Life. “Once you’re working out, you may be doing a lot, but doing a little bit each day can prevent you from losing momentum. You can gradually increase the length and intensity of your workouts as you adjust to your routine. Get used to it and build your endurance.
These 10-minute sessions—sometimes called “the gym snacks”—include everything from squats and lunges in front of your television to taking a moderate-intensity walk on your lunch break. Once you get into the 10-minute habit, you can add another session throughout the day. Additionally, working out more may motivate you to exercise for longer periods of time next time.
Work on the calendar
If you’re not excited about exercise and your schedule is packed, you’re more likely to skip that run. One way to avoid this, Lee Holden, a Qi Gong master and instructor, tells Yahoo! Life, is to block time in your calendar for working out.
“I always stress the importance of scheduling your health routine as much as any other essential activity,” says Holden. “Whether it’s for seven minutes or 30 minutes, putting it on your calendar ensures you’re more likely to stick with it.”
While there is some research showing that certain workouts are best done at certain times of the day (an intense HIIT class before bed, for example, may keep you up late), most experts agree that consistency More important than time. If your daily lunch break is a time when you can reliably commit to getting in a workout, make it your routine. “Morning, afternoon or evening—it doesn’t matter, as long as you stick to a routine that works for you,” Holden says.
Squash hurdles
If you’re struggling with motivation to exercise, you’ll want to avoid any obstacles that might cause you to throw in the (delicious) towel, Alex Banta, a therapist at Thriveworks, tells Yahoo! Life.
“To improve your chances of success, look at the next day and where your workout fits,” he says. The day before the workout, think about the little obstacles you can anticipate and do what you can to overcome them. Maybe it’s packing your gym bag the night before, filling up your car’s gas tank so you have a quick stop before class in the morning, or charging your headphones so you can listen to the silence while driving instead of sweating. Listen to your favorite playlist.
“These simple checks can help make sure nothing is getting in the way of meeting your workout goals,” Banta explains.
Find a friend
Sometimes, we all need some outside accountability to meet our exercise goals – especially when we feel so “blah” about moving our bodies in the first place. Martin Oakey, head of fitness at Everlast Gyms, recommends that people partner with a friend or family member who is willing to incorporate exercise into their lives.
While it’s great to have a regular workout buddy, Oki notes that you don’t have to have just one person on deck. Instead, she says, “try booking a regular gym class or running club.” The reason? “Working as part of a team who has the same goals as you can create a sense of community that only fuels your motivation.”
Treat yourself
Kira Jones, founder and CEO of fitness app Cacti Wellness, tells Yahoo! Life that sometimes the best motivation is a little treat—but that doesn’t mean a post-yoga-class cupcake. Instead, he says, you can “save your favorite podcasts each week and just listen to them while you’re working out.” You’ll associate working with something you already enjoy, and you’ll be more likely to do it.
Banta agrees, noting that one way to get your steps in is to “save your favorite shows to watch on the treadmill.” Not only will you stay busy running (and most likely continue until your show is over), but you’ll also want to keep coming back to the gym to get content.
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