People who work out regularly are happier (75%) and they are more successful (74%) finds a study involving 2000 people who exercise at least once a week.
With that being said we don’t need anything else as a confirmation that exercising is good, not only for our physical body but also for mental health, self-confidence, and well-being. Despite all the facts many people still struggle to find the workout motivation to stick to their workouts.
The truth is – you can’t be motivated always to do your workout, and that’s something everybody experiences – it’s ok.
You are not always motivated to do things that mean a lot more to you than a workout, but you know that it’s not permanent and you know that tomorrow you will be fine again.
Try to apply the same method with a workout.
One day you don’t feel like working out – Good! Find some other way to move your body. But, be careful, learn to understand the difference between your real and fake feelings.
Listening to your body and its signals is essential, but … it’s not easy to understand the difference between your lazy brain and real body signals.
Sometimes check twice if this is what you feel is real, or it’s just your brain being very creative about making excuses.
Even I experience sometimes my brain being very busy about thinking why I shouldn’t exercise: “I don’t have time” (most often story), “I’m sore from yesterday’s workout”, “I am in good physical form I can skip”, “I’m bad anyway, one day won’t make a difference”.
These are only some of the very interesting and creative stories that are going through my head when I let myself think about whether I’ll exercise or not.
However, over time I’ve learned to recognize my lazy brain and I just don’t listen to it.
Whatever the lazy brain is telling me I will anyway put my activewear on and roll out my mat.
The thing is you just have to ignore your head sometimes and do what you know is best for you, whether your mind is supporting you or not.
Because, you can’t stop your brain from working, and sometimes your thoughts are not something you can control either. But you can decide to do things according to your plan and schedule and stay deaf for negative and destructive brain talks.
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My favorite workout motivation is action and a 10-minute rule.
I like to give it a try even when I really don’t feel like working out.
I’d anyway take my mat and start the video (yes, I’m watching and following my own workouts :)) and do at least the 10 min of it. These 10 min are like the minimum of time I need to understand my real feelings and to connect deeply with my body and understand its signals.
After 10 minutes I see things clearer and I can make a better decision, which is obviously to give up or continue.
If I’d still feel bad and unmotivated then the signal was real and I’d stop. I’d just intuitively go and do what I feel I’d like to do at that moment.
If after 10 minutes or more I feel good and energized I know that it was attempted fraud and I just continue my practice happy that I didn’t give up.
Because sometimes you are trying to find workout motivation in the wrong place, in your head.
Actually, the head can be your biggest obstacle and you should avoid dealing with your mind if you want really to stick to your workouts.
Try just another way round – to find a workout motivation and boost your mindset with the movement, create workout motivation with the movement!
Believe me, it really works, it’s science. Action creates workout motivation, then motivation creates more action and this cycle keeps going.
And just to mention, the feeling after you did a workout which at first you didn’t want to do – is some of the best feelings ever.
So regardless of what your brain is telling you, show up anyway and try at least 10 min of your workout, maybe you’ll realize that you actually need that exercise, and you’ll probably continue.
Sometimes, the obstacle is not your goodwill or workout motivation, but simply you just don’t have time for a workout.
Firstly, I don’t believe in “not having time” for anything, it’s always about how you’re setting your priorities.
I have time for my workout every day and that’s so important to me. Almost nothing in this world can stop me do my workout – but, I know, that’s my job, that’s what I do and that’s what I truly love.
But, for example, I “don’t have time” to work every day on my German language skills improvement.
I moved recently to Austria and didn’t learn German on the level that I feel completely comfortable at, and I always have several excuses to support the statement about my busyness: I work from home, babysitting my toddler boy at the same time, cooking, cleaning the house, and just don’t have even 30 min a day to learn German.
But, the truth is that besides all the other things I have every day on my busy schedule German is not as important as all the other tasks and responsibilities.
So, if you truly want something you will schedule it as one of your priorities.
And I honestly think that exercising, as a way of maintaining your overall health, should always be your priority.
Without health, you wouldn’t have had anything else.
But, let’s say that you are really willing to exercise but have only 10 min for this.
Here I can help 🙂
Firstly, don’t let anyone tell you that 10 min is not enough – because it is.
You just have to have a different approach, to speed up a little bit and to change the main focus and have a good and organized workout plan.
So, for instance, you’ll be doing one day only legs, the other butt, third-day arms, and so on.
The main goal of those quickie programs is to really focus only on one body part a day and completely cover that part. This also probably causes soreness the day after, but since that next day we’re covering other part of the body, that one can rest and “recover”.
This method is extremely effective and helps you achieve amazing results if your goal is to tone your muscles, improve strength and increase flexibility.
On the other hand, if you really feel like a workout is not what you need, one of the best solutions to move your body is walking.
Walking is also a very effective type of movement and it’s the most underrated form of exercising.
Even 30 min of walking a day can significantly improve your cardiac health, it maintains a healthy weight and helps you lose body fat, boosts your mood, improves circulation, etc. The list of benefits of walking is very long.
One research found that a daily number of steps is directly associated with lower all-cause mortality in men.
Walking can help a lot in a weight loss journey, so it’s smart to incorporate walking in your long-term health & weight loss plan.
There are also numerous benefits of walking for our mental health.
Walking only 15 min a day can significantly increase thinking possibilities and concentration because it boosts blood flow and circulation to the brain.
Including walking in your daily habits can help boost your mood, relieve stress, increase energy and improve your sleeping.
Even if you do exercise, you shouldn’t avoid walking as a crucial way of movement.
Call a friend, bring your dog or just take your AirPods and listen to your favorite podcast while you take a brisk walk through your neighborhood.
Additionally, you can do some squats and push-ups on the bench in the park – it’s a great workout too.
Anything that will make you move is a good idea.
Walking to the job is one of the best things you can choose to change in your daily routines.
It can really help you set your mind and prepare yourself for the busy daily schedule at work.
It’s like 30 min of walking meditation to set yourself for a successful day and help you deal better with stress.
After long working hours when you chose to walk back home, it also helps you clear your mind and relieves all pressure from a busy day so you come home to your family happier and with less tension.
There are numerous ways to add walking to your life and increase your overall fitness and health.
Each time when you are going somewhere, if your destination is too far, you can choose to park your car further and walk at least 20 min to a particular location.
If you live or work in a building with an elevator, use stairs instead. It’s really much healthier, adds so much value to your daily moving, and takes you only a few minutes more/if any.
The main goal and switch in your head should always be to focus on the movement.
Over time you will learn to escape lazy body behavior and you will dive into a routine to find always a better option, which involves more body-moving.
Only 30 min of pilates a day and all those small habits you do during the day, to increase your overall movement, will help you achieve your best physical form ever.
That’s so simple and takes really nothing else but your willingness to commit to your well-being and start taking care of your body, which is a prerequisite for a happier life.
Change is always good, it moves us out of our comfort zone and helps us grow.
Sometimes, you just need to change something, to find a different type of movement that will boost your workout motivation and give you some new excitement.
I’m always trying to create different options for you so you can find what suits you the best.
Let me know what do you prefer, and I’ll be happy to focus my video production based on what members are asking for.
Also, have in mind that what works best for you is always the most important, but actually, the exercise which you love the least is the most useful for you.
We will probably always chose what we are already familiar with and what we know that we are good at.
Which is generally fine, but you also should be thinking about improving and always progressing with new and unfamiliar things.
There is no growth without putting ourselves in an uncomfortable position sometimes, and without pushing our bodies to do more.
Even learning a new sport, no matter how old are you, is so good and positive.
I always chose Pilates as my first form of exercising but I also like to add a cardio workout through some other forms of exercising.
For example, I run or swim once a week.
If you have never run I suggest joining the running club in your city to really learn how to do it properly, and to increase your endurance.
The technique is everything in every sport, especially in running.
Not only for the sake of better results but always search for professional advice and leading to avoid being injured.
If you didn’t have a chance to learn swimming styles and techniques please don’t miss the opportunity to try.
This amazing sport is something I was really enjoying for 6 years, 3-4 times per week (not as a kid, but in my 30-is :)) and I totally recommend you try it. In each swimming class, I had been swimming for 2 km (1.24 miles).
You don’t have to be extreme as I was but adding 1 swimming class to your weekly schedule would be a great idea.
Find a good instructor and someone to learn your technique, because same as running, swimming is also so much about the form.
To conclude this long workout motivation story…
Always, pay attention to signals your body is giving you. The body is always communicating with you, and you have to learn to listen to it.
Furthermore, learn to understand the difference between your lazy brain and real body signals.
Sleep enough, eat nutritive-rich food and you will feel more energized and you will have more elan to move and exercise.
Don’t be so hard on yourself. Take your time off to recover and relax when you need to.
And remember that sometimes your mind has to push your body, but sometimes your body pushes your mind – and that’s ok too.