How to Keep Active When You Have Zero Motivation
These days, immunity is a hot topic. Between shots, allergies, common colds, stomach bugs, new strains of things… it makes sense. Even during the dog days of summer, we need to be keeping our immune systems on their toes.
One way to do that is to stay active, in some way, shape or form. But I realize this is a big ask, especially when the temperatures in many areas are in the TRIPLE digits, humidity is up, or it hasn’t stopped raining since April. It can drain your motivation even if you workout from home.
Having motivation to get moving is a big issue with ALL of my clients right now — I encourage them to keep on keepin’ on, and we set exercise goals together, but I know firsthand how difficult it can be to stick with it during these peak summer months. I'm with you. It's affecting all of us.
Don't be hard on yourself. Meet yourself where you are and don't feel guilty about it. We can only do so much.
Check out these tips for getting -- and staying -- active right now:
Do "micro-workouts"
What does that mean!?
It means every time you walk into the kitchen, do a set of lunges to get there.
It means setting a timer for every 20 minutes and getting up to stretch, take a walk, or run up and down the stairs.
Do a set of squats every time you use the bathroom (lol, but really).
Eventually, as the day goes on, you'll have done a ton of different movements that didn't require a free half hour, but definitely filled it!
Start with just 10 minutes
Talking yourself into a full 30-minute session might be extremely daunting when you're just. Not. Feeling it. So don't put those demands on yourself. Tell yourself you're just going to do 10 minutes of whatever activity you want, and go from there.
If after the 10 you feel like you could (and WANT to) go another 20, do it. If you do 10 and you're done, then stop. At least you did something.
Consider just stretching today
TRULY not up for movement? When you watch TV next, or as you're cooking a meal, or even at your desk — focus on just stretching (mobility) and "lengthening out." It might not seem like much but it does help keep your tissues from staying stuck and keeps your joints fluid.
Switch up your scenery
This might mean":
Choosing a different workout video
Working out in a different room of your house
Traveling to a new park to go for a walk in
Doing a new class and/or routine at your local gym (if that's an option for you right now).
Sometimes novelty helps motivation.
Commit financially
This might mean buying new workout clothes, shoes, or equipment.
Maybe it means getting an online pass or gym membership.
Maybe you pay your cousin $500 and you're not allowed to get it back until you've proven a daily movement routine for a month.
Either way, financial commitment makes EVERYONE take what they're doing seriously... because you have something at stake!
Modify, modify, modify
If you find yourself extremely fatigued these days, you're not alone. (Check out this Instagram Reel I made to explain how to modify and WHY it's important.) In a nutshell, modifying allows you to still get movement in without putting yourself at risk for burnout or injury. I modify all the time — when I haven't slept well, when I'm in the last 7-10 days of my cycle, etc.
Schedule it in
Find yourself running out of time at the end of the day to get any exercise in? Pencil it into your schedule ahead of time, and don't let outside obligations tempt you to REschedule. This commitment to yourself is just as important as the ones you make to others, including your partner, kids, or employer.
And last but not least…
Remember your "why."
Remember how accomplished you feel after you're done moving.
Remind yourself that staying active now maintains your vitality as you age.
Keep in mind that movement is a signal to your body that you respect it.
You're setting yourself up for success with every supportive thought you have and every step you take, no matter how small.
