Nothing makes us think about our health like the new year. And if you are one of them, three-quarters of Americans If you're not meeting your weekly physical activity recommendations, one of your New Year's resolutions may be to move more. However, he has one important issue that prevents him from doing so. Really I don't feel like it.
Whether you're struggling with your mental health, lacking energy, or simply can't find the motivation to move, you're not alone. Here are six ways to stay active even when you don't feel like it, according to personal trainers and physical therapists.
goals are small
One tip that fitness experts agree on is to set small, achievable goals. For example, your first goal might be to complete just 5 minutes of exercise. Similarly, you can aim to do only three push-ups (or any other exercise).
“The key is to make the first step so easy that you can’t say no,” he said. julie laurea certified personal trainer, women's fitness expert, and co-founder of. fit body.
Once you start moving, you often want to keep going longer.
He is a certified personal trainer, record of strength.
But even if you stop after reaching your initial goal, any exercise is better than none.Andrew White, Personal Trainer and Founder garage gym prosays, “It's better to commit to walking for 10 minutes than to aim for an hour of walking and end up doing nothing.”
calm down
If you don't feel like getting off the couch at all, give yourself permission to delegate your 10K run to someone else. Instead, try something simple, light, and low-impact.
As an orthopedic and sports physical therapist Rudis, Andrew Nasr specializes in helping recovering athletes stay active in a gentle and achievable way. He recommends yoga, tai chi, swimming, and walking on low-energy days.
“For injured athletes, walking is comfortable enough most of the time, so it's great exercise on days when they don't want to do anything else,” Nasr said. “Even just 15 to 20 minutes outdoors in nature can improve blood circulation and lift your mood.”
White recommends dancing or bodyweight exercises, but Lorre says you can also try doing housework tasks at a brisk pace. Whatever moves you is important.
You can also try watching TV while sitting on the couch (or right next to the couch). “Comfortable aerobic exercise” There's a reason it's a fitness trend. It's gentle, comfortable, and can be done from your living room, which makes it feel super easy to accomplish.
find your motivation
remember why The desire to be active is the only thing that keeps you going when nothing else does. For example, you may want to live longer, become stronger and more flexible, or build muscle. You may also have more specific goals, such as running a certain distance.
Motivations vary from person to person. Staying healthy is only part of the picture.in Survey by fitness app Stravaathletes reported that factors such as social connections were also common reasons for working out.
It's worth digging deeper into what motivates you you And let's see how you can keep that in mind and incorporate it into your activities. For example, if social connections are important to you, group workout classes or workout buddies may be helpful. Having fun and feeling good are also common motivations, so it's important to find activities that you really enjoy.
respect one's limits
How do you feel when you start moving? Do you feel rejuvenated, calm, and energized, or do you feel weak, exhausted, or out of sorts? By listening to your body, You'll know when to push yourself, when to keep it light, and what that looks like for your particular body.
When working out feels impossible, it's often because of another issue. For example, you may lack quality sleep, nutrition, and hydration, or you may be burnt out from previous physical activity.
James Dixon, personal trainer fitness brainHe said he often tells clients who don't feel like working out that they may be missing out on an important step between workouts: active recovery.
“Research shows that not doing these things can have serious effects on mood and performance,” Dixon says. “An exhausted or dehydrated body cannot rebuild and refuel properly.”
If you're constantly feeling exhausted from training and you don't know why, don't hesitate to talk to your doctor and advocate for yourself to find out the cause. Many health conditions can affect your physical fitness, which makes it even more important to relax and exercise in a way that works for you.
trust yourself
Don't forget to praise yourself every time you start moving. Having a visual record of how often you accomplish your goals (no matter how small), such as a habit tracker, can help you stay on track each day.
“Small wins can lead to a sense of accomplishment and build momentum,” White said.
Plus, tracking your progress will help you strengthen your routine. And the more staying active becomes a second habit, the less effort you'll need to put in each time to get started.
give yourself grace too
Some days I can't work out. That applies to everyone, even elite athletes. It's important to give yourself space to change your plans and process all the emotions that come with it.
“There are times when you don't feel like exercising,” says Lorre. “It's important to be kind to yourself.”
Lowe added that low-energy days are also a good time to do restorative activities that are less physical, but contribute to health, such as breathing exercises and meditation. You may also want to stretch or focus on intentional rest.
Maintaining self-compassion allows us to hold ourselves accountable without blaming ourselves for being human.
