We all need exercise — at least 150 minutes a week, in fact — but let’s face it: Working out just isn’t everyone’s cup of tea. And even fitness fanatics and top-tier athletes have those days when they can’t bear the thought of hitting the gym or lacing up their running shoes.
Hey, it happens. And while It’s totally OK to skip a workout when you aren’t feeling it, it’s important to make exercise a regular part of your life (and yes, “lazy exercise” counts!). After all, moving one’s body is necessary for maintaining our hearts, bones, healthy weight and even mental health. If you can push past whatever is keeping you on the couch, your body will be the better for it.
Whether you’re someone who dreads breaking a sweat or a gym bunny who has the occasional off day, these expert tips will help you find the motivation you need to get up and moving.
Switch it up
Luke Carlson, founder and CEO of Discover Strength, says that when he’s not feeling motivated to lift in the gym, he switches up his routine to help “spark some excitement.” For Carlson, who likes to strength train with weights, that might mean doing reps more slowly or trying new exercises. Even mixing up the order of his go-to exercises can be helpful, he notes.
“Another major benefit is that I don’t feel the pressure of doing as many reps as I did during the previous workout,” he tells Yahoo Life. “Comparison or the pressure to improve is removed and I can just focus on working hard with great form.”
Research says experiencing a variety of new things makes us happier overall, and your exercise routine is one way to incorporate that — but you don’t have to do something totally outside of your comfort zone. “Whether it’s trying out different forms of cardio like hiking scenic trails, cycling through your neighborhood or engaging in strength training with resistance bands or kettlebells, variety can make your fitness journey exciting,” personal trainer Josh York, founder and CEO of Gymguyz, tells Yahoo Life. “Mixing it up not only keeps things fresh but might also lead you to discover a passion you never knew you had.” If you’re bored with your Sunday morning yoga class, ask a friend to go hiking, or challenge yourself to try a new machine at your gym.
Start with just 10 minutes a day
If you’ve ever committed to a daily exercise routine, only to stall out on day 10, you’re not alone — which is why Blink Fitness personal trainer Ellen Thompson says it’s crucial to set goals you’ll be able to stick with long-term.
“Start by setting a goal that you know you can 100% commit to, like moving for just 10 minutes a day,” Thompson tells Yahoo Life. “Once you’re working out, you might want to do more, but doing a little bit every day can prevent you from losing momentum. You can gradually increase the length and intensity of your workouts as you get used to your routine and build your endurance.”
Those 10-minute sessions — sometimes called “exercise snacks” — can include anything from doing squats and lunges in front of your TV to taking a moderate-intensity walk on your lunch break. Once you get into the 10-minute habit, you can always add another session throughout your day. Plus, working out more may motivate you to exercise for longer next time around.
Put working out on the calendar
If you’re not excited about exercise and your schedule is packed, you’re far more likely to put off that run. One way to avoid that, Lee Holden, Qi Gong master and teacher, tells Yahoo Life, is to block out time on your calendar to work out.
“I always stress the importance of scheduling your wellness routine like any other essential task,” Holden says. “Whether it’s for seven minutes or 30 minutes, putting it in your calendar ensures that you’re more likely to stay consistent.”
While there’s some research that certain workouts are best done at specific times of the day (a vigorous HIIT class before bedtime, for instance, might keep you up late), most experts agree that consistency is far more important than timing. If your daily lunch break is when you can reliably commit to squeezing in a workout, make that your routine. “Morning, afternoon or evening — it doesn’t matter, as long as you stick to the routine that works for you,” Holden says.
Squash barriers
If you struggle with motivation to exercise, you want to avoid any hurdles that will lead you to throw in the (sweat) towel, Alex Banta, a therapist at Thriveworks, tells Yahoo Life.
“In order to improve your odds of success, visualize the next day and where your workout fits in,” she says. The day before a workout, think about the small barriers you can foresee and do what you can to remove them. Maybe that’s packing your gym bag the night before, filling your car’s gas tank so you have one less stop before your morning class or charging your headphones so you can listen to your favorite playlist while running instead of sweating in silence.
“These simple checks can help ensure nothing gets in the way of meeting your workout goal,” Banta explains.
Find a buddy
Sometimes, we all need a little outside accountability to meet our workout goals — especially when we’re feeling so “blah” about moving our bodies in the first place. Martyn Oakey, head of fitness at Everlast Gyms, recommends that people partner up with a friend or family member who is also eager to incorporate exercise into their lives.
While it’s great to have a regular workout buddy, Oakey notes that you don’t have to have just one person on deck. Instead, he says, “Try booking a regular gym class or running club.” The reason? “Working out as a part of a group who are there with similar aims to you can create a sense of community that will only drive your motivation.”
Treat yourself
Kira Jones, founder and CEO of the fitness app Cacti Wellness, tells Yahoo Life that sometimes the best motivation is a little treat — but that doesn’t have to mean a post-yoga class cupcake. Instead, she says, you can “save your favorite podcasts each week and only listen to them during exercise.” You’ll associate working out with something you already enjoy, making you more likely to want to do it.
Banta agrees, noting that one way to get your steps in is to “save your favorite show to watch on the treadmill.” Not only will you remain engaged in walking (and more likely to keep going until your show ends), but you’ll also want to keep coming back to the gym in order to catch up on content.
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