How to Stay Active When You Really, Really Don’t Feel Like It. Sometimes, “just do it” isn’t sufficient to move you. Here’s what you can do, according to fitness experts. There is nothing like a fresh year to inspire you to reconsider your health. If you’re among the three-quarters of Americans who don’t adhere to the guidelines for a week of exercise, one of your resolutions for the New Year could be to exercise your body more. However, there’s a significant obstacle that may hinder your progress: sometimes, you don’t feel as if you’re doing it.
If you’re struggling with mental health, feel tired, or are just not motivated to exercise, there’s a reason for that. Here are six strategies physical therapists and personal trainers suggest to keep active even when you’re not feeling motivated.
Aim small
One suggestion that fitness professionals agree on is setting small, attainable goals. For instance, your initial target could be to get only 5 minutes worth of workout. In the same way, you can complete only three push-ups (or an alternative exercise of your choice).
Fitness, “The key is to make the first step so easy that you can’t say no,” said Julie Lohre, an accredited personal trainer, expert in women’s fitness, and co-founder and CEO of Fitbody.
When you’ve started moving, you’ll feel that you’d like to keep going for longer.
“Our minds want to stop sooner than our bodies, so get moving for a short time and reevaluate afterward,” said Daniel Richter, certified personal trainer and the founder of Strength Log.
Even if you quit when you’ve achieved your initial objective, any workout is superior to none. Andrew White, personal trainer and founder of GarageGymPro stated, “It’s better to commit to a 10-minute walk than to aim for an hour and end up doing nothing.”
Relax and take it easy.
If you’re not feeling like getting off your couch, permit yourself to delegate your $10,000 run to someone else. Consider something light, simple, and low-impact.
helpingstayA sports and orthopaedic physical therapist with Rudis Andrew Nasr, who specialises in assisting athletes recovering from injury to stay active using safe and feasible methods. He suggests yoga, tai chi, swimming, or walking on days with low energy.
“Walking is almost always comfortable and satisfying for injured athletes, so it’s great exercise on days when you just don’t feel like doing anything else,” Nasr explained. “Even just 15 to 20 minutes outside in nature can lift your mood while getting your blood circulating.”
Exercises, White also suggests dance or body-weight exercises, and Lohre recommends doing household chores at a fast speed. Anything that keeps you moving counts.
You could also do exercises that let you remain on the couch (or just next to it) and enjoy a show. Room, room, “cosy cardio” is now a trend in fitness due to its benefits: It’s soft and comfy, and you can perform it in your living room, which makes it seem much more accessible to complete.
Find your passion
Reminding yourself of the reasons you’re trying to remain active may be the thing that motivates you in the absence of anything else. As an example, you’d like to be healthier, live longer, be more flexible, or build muscles. You may also have more specific goals, such as running a particular distance.
Different factors motivate different people, and being healthy is just one element of the equation. In a study by Strava Fitness users, I reported that social aspects are the most important motivators to exercise.
It is worth taking the time to determine what motivates you and how you can keep it in mind and integrate it into your routine. If social connections are essential for you, like groups of workout classes or a fitness buddy, they can be beneficial. Feeling good or having fun is also a popular motivator, and in this case, it is essential to choose something that you like.
Respect your limits
What do you feel like after you start moving? Are you feeling rejuvenated or calm? Do you also feel tired, weak, exhausted, or simply not well? Body: If you listen to the body, you’ll know the right time to challenge yourself, when to be light, and what it looks like for you and your particular body.
If working out seems impossible, it is usually due to an extra issue in play. It could be that you need to get enough sleep and nutrition, that you need to drink sufficient water, or that you’re exhausted from your previous workouts.
James Dixon, personal trainer at the Fitness Brain, says that he often advises clients who aren’t interested in exercising that they could have missed active recovery, which is an essential step between workouts.
“Studies show not doing these things seriously impacts how you feel and perform,” Dixon explained. “A worn-out or dehydrated body just can’t rebuild and refuel itself properly.”
If your workouts are constantly draining you and you’re not sure what’s going on, don’t hesitate to consult your physician and seek self-advocacy to get to the root of the issue. A variety of health conditions can impede your physical health, making it more essential to relax and do your exercise in a manner that’s right for you.
Credit yourself
Remember to award yourself credit every time you move. A routine tracker or a different visual record of the times you achieve your objectives (however small) will help you stay motivated day in and day out.
“Small successes can lead to a sense of accomplishment and build momentum,” White explained.
In addition, keeping track of your progress will help you keep up the habit. As you can make it second nature to stay active and more accessible, the less effort you need to put into each time you start.
You deserve to be able to forgive yourself, too.
Sometimes, working out will never take place. It’s the same for all people, including top athletes. It’s crucial to give yourself the opportunity to make changes to your plans and then process all the emotions that might arise from this.
“There will be times when we just don’t feel like exercising,” Lohre stated. “It’s important to be gentle with yourself.”
Lohre stated that days of low energy are a great time to engage in a calming activity that’s not physically strenuous yet still helps your overall health, like breathing exercises as well as meditation. Try stretching exercises or focus on a restful and deliberate way of life.
Self-love: Through self-love, you can hold yourself accountable and not beat yourself for not being a human.
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Q&A
Can you suggest the best ways to keep yourself active when you aren’t feeling motivated?
A Goal setting process that is small and achievable. goals, identifying activities that you love, and getting friends can benefit keep you active, even when you’re not feeling like doing it.
Can I continue to begin with fewer training sessions if I’m not feeling motivation?
Absolutely! Beginning with smaller, more manageable exercises will benefit get you back into routine and gain momentum as time passes.
What can I do to make exercising more enjoyable if I’m not feeling well?
Try combining your routine by engaging in different activities such as listening to music that is upbeat and podcasts or working out outside to keep it enjoyable and enjoyable.
What happens if I have trouble finding motivation, despite trying different strategies?
It’s crucial to be gentle with yourself and be aware that motivation levels can fluctuate. Think about seeking help from a family member, friend member as well as a professional in fitness competent to benefit you remain on track and stay motivated.
Are there any mental strategies I could apply to overcome the inability to motivate myself?
Engaging in positive self-talk, imagining the benefits of exercise and paying attention to how you’ll feel following your workout will benefit shift your attitude and improve motivation to get active.
How can I include physical activity into my daily activities to keep physically active?
Answer: Absolutely, things like using stairs instead of taking the elevator, biking or walking instead of driving for short distances, or doing chores at home can all aid in staying physically active, even if motivation is low.
Do I need to push myself to exercise when I don’t really feel like doing it?
A: It’s important to pay attention to your body’s signals and understand when you’re able to stop for a moment. If you’re feeling especially tired or unmotivated, it’s ok to let yourself take a break and recharge prior to getting back to work.
Shahid Hussain