Have you been struggling to exercise more consistently? If so, you might be wondering how to get motivated to workout more often. Maybe you’re not sure what it take to get you up and moving more often.
It’s a common problem — especially if you work hard all day and come home tired. And you obviously know exercise is important for your health—for maintaining a healthy body weight, lean muscle, and a positive mood… yet something still keeps you from finding the time and motivation to fit in your workout.
So, here’s the key: it all comes down to evaluating your mindset and perspective about exercise. Let’s break it down:
Analyze Your Time
Take a minute to think about how you spend each day, especially week days. What hours are you at work? How long is your commute? What exactly do you do after work, or before work? How do you spend your free time?
The truth is that for most of us, we have more time than we realize. It’s evident by the amount of people who spend their free moments scrolling through Facebook on breaks or watching TV at night. Think about things like this you do personally. Where do you have moments in your day you might be able to slip in a little more movement? Consider whether you could find time in your day — such as before work in the morning or in the evening after work — to slip in a little fitness time.
If you’re thinking you have no time at all, consider this…
Did you know a workout doesn’t have to happen all at once? Yep, you don’t need very much time at once each day to workout. The science shows that as long as you’re getting in at least five hours of exercise a week, how you do it isn’t quite as important. And everything counts!
Can you take the stairs instead of the elevator? Can you park farther away at the grocery store and walk through the parking lot? Can you do some gardening or yard work on the weekends? Think about what you can make “count”! If you need some ideas for inspiration, check out this post.
Shift Your Mindset
You might be struggling with motivation because you think about exercise as this long, strenuous thing you have to do. You might have bad associations with exercise from your past. Maybe you were forced to do it during school or sports, and it wasn’t the type of workout you enjoyed. Maybe you suffered injuries from exercise in the past. Maybe you so closely associate it with weight loss and dieting that it just seems like something unpleasant and judgmental.
If any of this describes you, it’s time to literally think about exercise differently! Here’s how:
Figure Out Your Obstacle
First, spend some time analyzing where any negative thoughts about exercise are coming from. Doing this helps you understand your thoughts processes so you can question them and replace them with something more positive. Plus, these thoughts you’re having might not be true anymore!
Engaging in a little positive thinking goes a long way. How can you replace your negative thoughts with more positive statements about exercise? Here could be some examples:
- “Exercise lets me move my body in ways that feel good.”
- “Working out helps me get stronger and more toned, which allows me be more active in life.”
- “Exercise helps boost my mood and stay more positive.”
- “Working out gives me more energy during the day.”
Or, if you maybe feel like exercise isn’t worth it unless it’s a really hard workout and there’s no point in fitting in small amounts during the day (as we talked about above), think again. Know that everything does count, and all-or-nothing thinking about fitness will do nothing but keep you on the couch.
The point here is that doing your best is enough. If you’re completely new to exercise, you might ease into it with small amounts throughout the day. If you’re already pretty moderately active, acknowledge the movement you already get in your day (it counts!) and also look for exercises you enjoy that you can add on.
Visualize the Outcome (Benefits)
Some people have trouble incorporating exercise if they haven’t really thought about if or how it will actually help them. Sure, weight loss can be a result, but have you considered all of the other benefits of regular exercise? They can include:
- Boost in happiness and “feel good” mood levels
- Improved sleep
- More energy throughout the day
- Increased flexibility and strength (so it’s easier to move and do the things you love each day)
- More focus at work
- Better memory
- Increased confidence
- The knowledge you’re doing something good for yourself
- Lower risks of disease
This list could really go on and on. Think about yourself improving in each of these areas, just from moving more each day. Think about making it part of your normal routine so exercise becomes second nature—and you actually miss it if you have to miss a workout.
But if you still aren’t finding this motivating, keep reading…
Consider How it Affects Your Whole Life
I believe exercise should be high on everyone’s list because I want you to feel your best and accomplish what you want in life. Feeling great (and looking great!) helps you be a better family member, partner, worker, and helps you pursue your dreams. It’s not a form of self-punishment; it’s really self-love, a way of showing up fully in the world and feeling amazing and strong in the process.
The truth is: we make time for the things we want to make time for. When you take care of yourself and exercise regularly, you will have more energy for the things that really matter to you. So make a little time for exercise that you enjoy (or can learn to love), and make it a priority. I promise it will be worth it!
Note: If you’re eating well but still feeling too tired to workout, know that there could be other things going on—like you could be missing out on important trace minerals. Try adding a high-quality fulvic acid supplement to your diet like Mimi’s Miracle Minerals. Order it for yourself here.
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