8 Strategies for Getting Active When You Lack Motivation to Exercise
In the ongoing struggle between our desire to exercise and the allure of comfort, excuses often prevail. In this article, we'll delve into strategies suggested by professionals to overcome the inertia and reignite your enthusiasm for fitness, even on the dreariest of days.
Feeling too tired? It's chilly outside. The gym feels like a marathon away. Your cozy couch whispers sweet temptations. We've all succumbed to these excuses at some point, dodging workouts when the mood doesn't strike.
"Low motivation to exercise — or just not feeling it — is perfectly normal," says Amanda Capritto, a certified personal trainer and nutrition coach at Trainer Academy in Miami, Florida. "Even as a fitness professional, I'm not always powered by motivation alone."
Relying solely on motivation can lead to pitfalls, according to Greg Chertok, a mental performance consultant in New York City who specializes in mental toughness training for athletes and coaches.
High achievers don't wait for motivation to kick in. Instead, they pinpoint actions that align with their values and commit to them by establishing routines. "We wouldn't accomplish much if we only acted when we felt like it," Chertok notes.
However, this doesn't mean motivation is worthless or that exercising should always feel like a chore.
Studies emphasize the importance of intrinsic motivation — doing something because you genuinely enjoy it, not for distant rewards like a "beach body." "Engaging in an activity for its own sake, rather than to stroke your ego, yields the best results," says Sam Ryan, a sports and performance psychologist in Dublin.
Yet, there will inevitably be days when sticking to an exercise regimen feels like a struggle. Here's how experts suggest overcoming the blah attitude and getting into motion:
Reflect on Your Reasons: Focus on the immediate benefits of exercise, such as improved mood or a sense of achievement during the workout itself, rather than solely on long-term goals like disease prevention or weight management.
Question Yourself: When you're not in the mood to exercise, ask yourself why. Identifying the underlying reasons, whether it's discomfort, fear of judgment, or fatigue, enables you to address them effectively.
Prioritize Enjoyable Workouts: Opt for activities that you genuinely enjoy, whether it's dancing, yoga, or something else that lights you up.
Start Small: Break down your workout into manageable steps and commit to initiating them. Once you've begun, momentum often takes over.
Listen to Your Body: Don't force yourself through a workout you dread. Recognize when it's time to switch to a different activity or take a break.
Mix It Up: Create versatile workout options tailored to your mood and circumstances, allowing for flexibility in your routine.
Incorporate Movement: If a formal workout isn't appealing, integrate more movement into your daily activities, whether it's walking errands or doing quick exercises at home.
Rest When Necessary: Recognize when low motivation is a sign of fatigue or overtraining, and give yourself permission to rest and recover.
Ultimately, the key to consistent exercise lies in understanding your motivations, being flexible with your approach, and prioritizing your well-being.
