A career professional's biggest challenge is summoning the energy to work out after a hectic day. This challenge can sometimes stem from many factors, like tiredness or sore muscles from the last workout.
Finding the motivation to work out requires great discipline, especially when most people do not like working out. So, how do you overcome this challenge?
This tweet from James Clear should serve as a motivation:
“...When you feel lethargic and like you want to lay around all day, it is usually the case that getting up and moving will make you feel better than simply sitting around. Getting outside for 10 minutes doing the first set of a workout or merely stretching on the floor for a moment — anything to get your body moving — will often leave you feeling more energised.
If you want to get your day going, get your body going. It's harder for the mind to be sluggish when the body is moving.”
Ready to discover how to stick to your workout even when you are not in the mood? Come along as we unravel this mystery.
How to workout even when you are not in the mood
You may have had this conversation with yourself:
"What's the worst if I skip just one day of working out?"
"Swapping out my workout routine may help. But then, what's the alternate workout?"
"Maybe I'll just start prepping for the workout... Who knows, I might get in the 'mood'."
Let's be honest: working out after hectic days is always challenging, and some days are less successful than others.
Yet, we’ve found these tips make the difference on those tough days:
Follow a program: Knowing your scheduled workout removes the decision fatigue.
Fuel before the workout: Sometimes, you need an energy boost. Don't underestimate the power of pre-workout meals. Pro tip: eat an orange before working out. Not only does it keep you hydrated, but it also prevents your muscles from getting sore.
Self-talk and pep talks: Remind yourself of the 'why.' Yes, it might sound cliché, but saying your goals for physical health out loud can be motivating. Remind yourself repeatedly, that you can do hard things, it helps.
Work out in the morning before you eat: If possible, exercise in the morning before you start work. The longer you wait to work out, the less likely you will work out. Wake up and put in the work.
Next time you are tempted to skip a workout, recall these tips to help you get motivated. Remember that physical exercise can elevate your low mood. Get on a bike, run, do a brisk walk, do an online workout, and go to the gym or pool. You’ll never regret the time spent exercising.
Getting pre-workout meals right
Pre-workout meal | Duration |
A fruit | 15 minutes before the workout |
A small meal | 60 minutes before the workout |
A full meal | 90 minutes before the workout |
What to do when you are not in the mood to exercise?
Accept that this is normal: You are made of flesh and bones. You are not a robot, and bots break down when overworked.
Give yourself a break: Hey, you are not a superhuman. Your body could be drawing attention to something, so give yourself a break. Being harsh on yourself doesn’t help in the long term.
Find your inner motivator: You can self-motivate by repeating your health goals, “I want to live a long, pain-free life”, “Exercise strengthens my body, makes me flexible and resilient so I can live long, healthy and happy.”
Still not feeling in the mood?
If you have done all the above and still feel low motivation, it is time to take baby steps. Here are a few suggestions:
Instead of a 30-minute run, go for a 5-minute walk in your neighbourhood. This will prevent a relapse into negative habits and rewire your brain to do something even when you are not in the mood.
Remember, breaking down the workout routine into byte sizes is critical.
When not to do a workout?
You love how exercise calms your stressed nerves after a hard day, but you wonder when it’s okay to have rest days? Understandably, you wish to maintain your exercise streak, but overdoing it will cause complications for your health.
Here is when to observe rest days:
Soreness of the body: Feeling sore after a workout is typical, especially after an intense session or if you are a beginner. However, if the soreness persists for more than 7 days, it is time to rest your muscles and get yourself checked.
Sick, injured or in pain: It is not advisable to exercise when you don’t feel too well, have sustained an injury or are in pain. Exercising might complicate the already existing situation and cause more harm than good.
Muscle cramps: These are signs that your muscles need time to recover. Forcing your body to work out can lead to injury, so rest and hydrate instead.
Rising Resting Heart Rate (RHR): A higher-than-normal RHR indicates that your body is tired or fighting illness. It is a warning sign to rest and avoid intense exercise.
Warmed up but still not in the mood: Sometimes, even after warming up, your mind or body may not feel ready. In such cases, skipping or scaling down your workout is okay.
Dehydration: Sweating during a workout causes the body to lose water and electrolytes, which might cause dehydration if not enough water is consumed. When dehydrated, you risk being hurt. It is important to rest and drink lots of water.
Stress: Exercise relieves stress, but working out intensely during high stress can reduce chances of recovery, even for fit individuals. It’s essential to listen to your body and adjust accordingly.
Be cautious: If an exercise doesn't feel right, don’t do it. Switch to a similar one that feels more comfortable to prevent strain or injury.
Creating a consistent habit by sticking to your exercise routine is vital to a healthier you. Joining our community of fit professionals keeps you accountable and motivated to achieve your health goals.
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