Fitness tips: On days when you don’t feel like working out, start small by following a pre-workout routine that signals your body into action. Spend just 10 minutes doing low-intensity exercises, and try switching up your usual routine. If you still lack motivation, incorporate some movement into your day through daily tasks, or take a rest day if needed.
We all have our off days when we don’t feel like working out. The important thing to remember is that fitness is a journey, and not a one-stop destination. On days that you don’t feel like working out, instead do things that you can easily manage.
Start with some pre-workout routine
Whether it is just wearing your gym clothes, tying your shoes, doing a few jumping jacks, or having a pre-workout snack that you enjoy, build a habit that signals your body into action. Just doing these simple steps will signal to your brain your intent. You’re essentially telling yourself that you don’t feel like working out, but you are open to the idea of movement. That itself can be a good start.
Spend only 10 minutes
It doesn’t have to be something big like a full-on run or squats, but just spend 10 minutes being intentionally active. It could be a walking, stretching, spot running, anything that you feel is low intensity. At the end of the 10 minutes, check how you’re feeling. In case you’re feeling a little more pumped up, go ahead and do your full workout. If you’re feeling better than when you started, reset your timer to another 10 minutes.
Try switching things
Sometimes when you say, “I’m not in the mood,’ what you’re saying is, ‘I don’t feel like doing what I plan to do.’ Try something new today. Maybe dance in your living room instead of going for a jog, do only the breathing exercises from your yoga class, or do some jumping jacks. Do something different that you don’t normally do. This will at best get your heart rate going and open up your body for movement.
Create move movement
If you do decide to skip your workout, try to ensure that you are at least incorporating some movement in your day. Do some chores, tend to your garden, walk to the grocery store. Research shows that as little as two minutes of vigorous physical activity at a time — totalling just 19 minutes a week — can lead to decreased risk of cancer, heart disease, and early death.
Take a rest day or week
If you’re still feeling low, you can give it a break. “If you’re feeling a deep-set fatigue and that’s what’s causing low motivation, you may be better off going for a walk or doing some light stretching in place of your usual workout,” says Amanda Capritto, a Miami-based certified personal trainer and nutrition coach. “Rest is an important component of a fitness routine.”
Your body deserves to be heard. Sometimes not being in the mood for exercise means you should take some time off. At the extreme, declining motivation and low energy can be signs of overtraining syndrome, a potentially dangerous condition.
