Do you ever feel like you “should” be exercising more but really don’t want to, so you do everything possible to avoid it, including telling yourself all the reasons you just don’t have time or you’re too tired?  We all do it.  So how do you motivate yourself to move and stay healthy when you’re just not feeling it? 

Most of us understand the importance of moving on a daily basis. Despite this, many of us still lack the motivation to move.  So what’s the secret to changing this?  In short, do less more often and figure out how to move in ways that you actually enjoy.

As a fitness expert, I have had an opportunity to work with hundreds of women over the years and the ones who’ve been successful in maintaining their health with ongoing movement all had four things in common:

1.       They engage in activities they enjoy doing

2.       They are realistic about the amount of time they spend doing them

3.       They get help (accountability) in the areas that are hard for them

4.       They are (mostly) kind to themselves if something comes up and they don’t meet their expectations

What Do You Love?

I pose this question to you in terms of movement and there are no wrong answers. Many of us get caught up in our “should” ideas about exercise and movement and then get stuck because we don’t like those ideas. 

Most of our ancestors did not go to the gym or engage in structured exercise programs.  Their lives were their exercise.  The modern conveniences that we enjoy make our lives much easier but they also make us far less fit and healthy.  We don’t have to move anywhere near the level of our grandparents or their parents before them. 

Many of my clients enjoy taking time to garden, walk with friends, play with grandkids, bike, hike, swim, travel, etc.  All of these activities promote healthier aging and none of them require you to step foot in a gym.  It doesn’t matter what you do to move, it just matters that you find something that’s enjoyable to you so that you’ll do it on a regular basis. 

Realistic Expectation

Our bodies are designed to move and for most of us, we feel better physically and emotionally when we move.  “Feel good” hormones get released into our bodies when we’re actively engaging in our lives. 

Too much or unsafe movement however can have a negative impact on us.  Take gardening for example.  This is a great activity that involves getting up and down repeatedly, lifting, bending, reaching, and it creates beauty as a result of our efforts. 

Too much time in one position (leaning forward planting or weeding for example) puts a lot of strain on the lower back so we have to pay attention to the amount of time your body is in the same position and move frequently to avoid causing pain. 

Lifting with poor form or too much weight (e.g. moving heavy plants) also puts our low back and shoulders at risk of injury.  Enjoy your gardening but do your best to pay attention to the amount of time you’re working and the positions of your body.  Timers can be really helpful here.

Accountability

Most of the women I train don’t love their workouts but they do love the strength, flexibility and balance they gain as a result of their workouts.    Their structured workout time allows them to engage in the activities of their lives without injuring themselves.  

There are so many ways we can build strength in our bodies that it’s possible for almost anyone to find something that will help them.  The key is to do so safely with our without help from a trained professional.

Accountability doesn’t mean you have to meet with a trainer, it just means you have someone that will help guarantee that you show up for the workout you don’t love but know will help improve that quality of your life. 

Taking the time to deliberately strengthen and stretch your muscles is essential to aging better.  Even once a week will positively impact your life.  If you’re someone who wants help making this happen, consider using a trainer or joining a gym with a friend.  It doesn’t matter how you do it, only that you do something to stay strong and healthy.

Self-Compassion

Despite our best efforts, there will be times when you won’t follow through with your workout or movement plans.  That’s just life and it doesn’t have to be a big deal.  What is a big deal is that we keep trying and forgive ourselves when life gets in the way.

Several of my clients are grandparents and are very kind and loving to the kids.  They forget however, to show this same level of kindness to themselves.  They make very derogatory statements about their own behaviors that disappointed them or otherwise didn’t live up to their expectation.

When I catch them slipping into this habit, I ask them to try speaking to themselves in the same manner that they speak to their grandchildren.  It’s really hard and really useful for most of them. 

Think of someone that you love and imagine the way you talk to that person.  It can be an adult or a child but children really are most useful.

The next time you notice that unkind voice in your head giving yourself a hard time for not meeting an expectation or following through on a workout plan, think of the person you love.  Then try to talk to yourself in the same way you’d talk to your loved one if they had not met your expectation. 

Action Step:

Think about one or two activities that you enjoy but haven’t engaged in recently.  Then figure out how to schedule at least one of these activities into your week or weekend. 

Connect with a friend or family member to help keep you accountable.  If there’s no one to help, consider contacting a trainer or attending a class. 

Expect success and be kind to yourself if your plan doesn’t work.  Try out a new plan if you need to or adjust your current one.  Just keep trying and be patient with yourself.  Everything happens when you’re ready. 

Some additional ideas to help get you started

One client recently started walking inside her home with an American Heart Association walking workout with Leslie Sansone: https://www.youtube.com/watch?v=DYuw4f1c4xs&ab_channel=WalkatHomebyLeslieSansone

Tai Chi or Chi Gung reduce stress and create strength, balance and flexibility all in one class.