Sticking to a fitness routine can be tough, especially on days when you just don’t feel like working out. Whether it’s fatigue, stress, or just life getting in the way, those low-motivation days are normal. But staying active is important for both your body and mind. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed eight simple tips to help you get moving, even when you’re not feeling it.
Tips for Exercising When You're Not in the Mood to Work Out
1. Set Realistic Goals
"When you're feeling unmotivated, setting ambitious workout goals can feel daunting. Instead, focus on small, achievable targets. Instead of aiming for a 60-minute workout, commit to just 10-15 minutes. Breaking it down makes the task feel less overwhelming, and once you start, you might find the motivation to continue," said Arora.
According to a 2013 study, a key principle in goal setting is that goals should be both challenging and realistic. If goals are overly difficult, individuals may lose motivation and give up when they struggle to achieve them. On the other hand, goals that are too easy can lead to complacency, resulting in less effort and engagement.
2. Change Your Environment
If you typically work out at home, try going to a gym or exercising outdoors. This is because a new environment can provide fresh inspiration and break the monotony of your routine. The outdoors, in particular, can enhance your mood with fresh air and natural scenery.
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3. Find an Accountability Partner
Working out with a friend or joining a class can provide the motivation you need to push through. Knowing someone else is counting on you can make it harder to skip your workout. Whether it’s a regular gym buddy or a virtual accountability partner, sharing your goals can boost your commitment and enjoyment.
4. Embrace Short Workouts
When motivation is low, lengthy workouts can seem like an insurmountable task. "Instead, try High-Intensity Interval Training (HIIT) or a quick 15-20 minute workout. These shorter sessions can be just as effective and can fit more easily into your schedule. Plus, the sense of accomplishment from completing even a brief workout can improve your mood," said Arora.
5. Focus on Enjoyment, Not Obligation
Try reframing your mindset around exercise. Instead of viewing it as a chore, think of it as an opportunity for self-care or relaxation. Choose activities that you genuinely enjoy, whether it’s dancing, swimming, cycling, or yoga. When exercise feels fun, you're more likely to engage with it, even on tough days.
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6. Create a Motivational Playlist
You must have noticed getting energised when music plays. Music has the power to uplift your spirits and energise your workouts. Create a playlist filled with your favourite upbeat songs that make you want to move. Listening to music can help distract you from any reluctance and make the workout experience more enjoyable. Consider adding new tracks regularly to keep things fresh.
7. implement a Warm-Up Ritual
Sometimes, simply getting started is the hardest part. Establish a warm-up routine that you enjoy and can look forward to. This could be a few minutes of stretching, yoga, or even a light walk. A good warm-up not only prepares your body but also eases your mind into the workout mindset, making it less of a leap to transition into a full workout.
8. Practice Self-Compassion
It’s important to be kind to yourself on days when motivation is lacking. "Understand that everyone has off days, and it's okay to acknowledge that you’re not feeling up to your usual routine. Instead of beating yourself up, recognise your effort, even if it’s just a short walk or a gentle stretch. Self-compassion can help you maintain a positive relationship with exercise over the long term", highlighted Arora.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]