If you’re like most people, you have days when you don’t want to work out. You may have had a busy day at work or struggled to get enough sleep the night before. Your motivation meter is at zero. During times like this, you might be tempted to skip your workout but is that really the best option? Exercise may be precisely what you need to feel better physically and mentally. Tired? Nothing perks up your energy level like a workout. The key is to get started. Here are some tips to help you get the motivation to work out on those days when it’s the last thing you want to do.
Start While You’re Fresh
Some mornings it might seem like a huge effort to get out of bed and go to the gym, but you can make life easier by having your exercise shoes and clothing by the bed ready to put on as soon as you get out of bed. With everything within hand’s reach, you won’t have time to talk yourself out of it, nor should you.
If you exercise at home, it’s even easier. The fewer obstacles you put between you and a workout, the better. You can work out as soon as you wake up when you’re fresh after a good night’s sleep. Studies show that morning exercisers are more likely to work out consistently. If you wait until after work, it’s easy to use “too tired” as an excuse. If you’ve never tried working out in the morning, give it a spin. The change can be motivating too.
Shorten Your Workout
Hour long workouts are intimidating, and even 30-minute sweat sessions might seem daunting. On days when you’re tired mentally or physically, opt for a shorter exercise session. Not every workout has to be prolonged or intense. Listen to your body on a given day. If you’re not up for a lengthy exercise session, do 10 minutes. It all counts. You can always do a second workout later in the day if you feel up to it, or simply do less the rest of the day.
There are a few rules for working out. You don’t have to do an hour exercise session every day. Some days, dial back the time and intensity and give your body a chance to recover.
Promise Yourself Only 5 Minutes
If you can’t muster up the motivation to do a full workout, challenge yourself to work out for 5 minutes and then reevaluate. Anyone can do anything for 5 minutes! So, set your stopwatch and exercise lightly until 5 minutes have passed. Then reevaluate. There’s a good chance that once the blood starts flowing and your body temperature rises, you’ll feel so good you’ll keep going. It’s a mental trick you can use anytime motivation is in short supply. Try it!
Take a Nature Walk Instead
Sometimes the best action, when you lack motivation, is to take a walk in nature, assuming the weather is pleasant. If you’re stressed, a nature walk can do wonders for your mind, body, and motivation. Studies show green environments reduce the stress hormone cortisol and lower blood pressure too.
Plus, you’ll get exercise and vitamin D if you head outdoors. You could even take a hike as a substitute for a structured workout. Climbing trails boosts your heart rate and when you’re climbing a steep one, a workout for your glutes. Bonus: When you walk in the woods, you breathe in phytoncides, natural chemicals produced by trees that boost natural killer cell production by your immune system. These cells help protect you against viruses and tumors.
Make Sure You’re Well Hydrated
Did you know that even mild dehydration can affect your mood and motivation? Studies show being even 1% dehydrated before you even feel thirsty, can lower your mood, and make you feel tired and unproductive. Research finds many people are mildly dehydrated and don’t even know it; they simply feel exhausted and lack motivation. Start the morning with a big glass of water and carry a stainless-steel water bottle with you and keep sipping. Studies show inadequate hydration can reduce motivation, focus, and cause fatigue. Stay hydrated!
Change Your Workout
When you don’t want to work out, ask yourself whether boredom is the problem. When you first start an exercise program, your enthusiasm level is through the roof because everything is novel. But if you continue to do the same workout day in and day out, you may lose your enthusiasm. Are you setting specific goals and working toward them? Having a specific goal you’re trying to achieve helps you stay motivated. Maybe you lack motivation because you’ve accomplished what you set out to do and need a new one. If it’s boredom, add new exercises to your workout. Don’t let your workouts get stale and uninspiring.
Remind Yourself Why Exercise Is Important
It’s not always easy to fit in a workout, especially when you have too much to do, or don’t feel motivated. Remind yourself of why you started and why working out is important. Think about how you’ll feel when you start making progress towards your goals. When you finally achieve them, what will it mean for your life? If you don’t exercise, where will you be 10 years from now? Without exercise, you’ll have less muscle, thinner bones, and less stamina. Sometimes, a reality check is all you need to get your mojo back. Keeping a fitness journal where you track your progress can be helpful too.
The Bottom Line
Finding motivation to work out when you don’t feel like it can be tricky. And sometimes, that feeling is what stops you from exercising. Use these tips to get the motivation to move your body, even when you don’t feel like it. You’ll be rewarded with better health, more stamina, and a healthier physique.
References:
- “Working Out in the Morning: 13 Benefits, Research, Tips ….” 10 Jul. 2019, healthline.com/health/exercise-fitness/working-out-in-the-morning.
- Li Q, Kobayashi M, Wakayama Y, Inagaki H, Katsumata M, Hirata Y, Hirata K, Shimizu T, Kawada T, Park BJ, Ohira T, Kagawa T, Miyazaki Y. Effect of phytoncide from trees on human natural killer cell function. Int J Immunopathol Pharmacol. 2009 Oct-Dec;22(4):951-9. doi: 10.1177/039463200902200410. PMID: 20074458.
- “Dehydration Influences Mood, Cognition.” 20 Feb. 2012, psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition.
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