It wasn’t until my thirties that I started to exercise regularly. Being honest, I’ve never totally managed to fall in love with exercise, well, not the actual ‘act’ of exercising. Exercise is something I rarely want to do. I just know that it’s good for me – really good for me – which is why I continue to do it. And whilst I never regret exercising (as well as reaping the benefits and even managing to have some fun with it along the way), I’ve never developed a natural motivation for it.
Which is why I feel qualified to write about how to make yourself exercise even when you don’t want to. I can completely relate.
Thankfully, there are ways to pull yourself out of some big mental slumps to get those trainers (or yoga pants) on and get going.
How to make yourself exercise (even when you don’t want to)
#01
Pick the right exercise for you.
This is such a simple tip, but it’s surprising how many people force themselves to do exercises they hate. With such a range of exercise options available there’s no reason to commit yourself to something you’re not going to enjoy. Yes, that’s right, I said ‘exercise’ and ‘enjoy’ in the same sentence because it is possible!
When I put on my trainers and headed out on my first official run it was because I felt drawn to it. I love to dance, so I gave Zumba a try too. On the other hand, keep me away from a rowing machine and please never invite me to a spinning class – it’s just not going to work.
Think about all the different types of exercise out there. Write a list of ones you’d like to try. Don’t get stuck with convention, just because everyone talks about running, cycling or yoga doesn’t mean you need to give them a try if they don’t appeal. What about tennis? Or martial arts? Or just a really good walk?
Additionally, when picking your exercise, factor in your lifestyle. Are you going to be able to travel to a gym? Or is it better to do something at home? What’s the cost? How much time and how often can you realistically spend? What time of day is your energy generally at it’s highest? The more your chosen activity fits in with your lifestyle the more you’re going to stick to it.
Top Tip: Mix it up! Apart from when I’m training for an event, I will always mix up my exercise. Aside from running (well, jogging), I switch in some form of online workout, go for walks with my kids and try to speed clean my house (speed house cleaning – cleaning your house as fast as you can – you heard it here first folks!) When it comes to exercise, having variety and flexibility really is the spice of life, it lessens resentment and pushes you on.
#02
Exercise for the right reasons
Your motives are critical when it comes to getting yourself to exercise and if your motives are off, you’re not going to move.
Personally I exercise for two reasons:
- To be physically healthier
- To improve my mental health
What would be your motives? Remember exercise is a form of self-care. It’s a very holistic way to look after yourself. Find and connect with your true motive, be sure to regularly remind yourself of why you’re doing what you are.
How does exercise help your mental health?
Aside from being beneficial to your physical health, exercise is very good at boosting your mental health too. It can reduce anxiety, depression and help you to feel more positive. Exercise increases your sense of self-worth and enhances your cognitive function1. These brain benefits are thought to be caused by exercise-induced increased blood circulation to the brain, as well as triggering the release of endorphins, which help to promote calmness and make you feel good. Even moderate amounts of exercise can make a positive difference to your mental health2.
#03
Listen to your inner-cheerleader
It’s generally when we’re trying to do something good for ourselves that our inner-critic likes to pipe-up and rain on our well-intentioned parade. Why even bother? You know you’ll just quit. Everyone will judge you. You’re going to look like a fool. Time to press the mute button on them and bring out your inner-cheerleader. Good for you for looking after your well-being! This is going to be so good for you! You’re going to deserve a lovely hot relaxing shower at the end of this. The cheerleader is a much more positive, encouraging voice and speaks far more truth than the critic. Give the uplifting voice more airtime and you’ll find it much easier to get exercising.
Here’s some help with turning the volume down on the internal negativity: How to silence your inner-critic.
#04
Don’t make it just about you
Let’s approach this in two ways. Firstly, making yourself accountable is highly motivational. Tell someone else about your exercise goals and get them to check in with you on a regular basis.
Related: Partnered for success, how an accountability partner can help you to succeed
Secondly, some of us thrive on the feeling we’re helping others. Personally, I’ve managed to stick to exercising almost every day because of my kids. In lockdown, I’m fully responsible for their daily exercise and being realistic, if I don’t exercise, they don’t exercise either. That’s a massive motivational push for me, knowing I’m helping them. Is this something you can apply? If not with your children, perhaps with a friend or loved one? The responsibility of someone relying on you is a massive push.
#05
Challenge your excuses (see the bigger picture)
We all have days where we have a genuine reason for not exercising, maybe ill health, injury, being on holiday, [insert other perfectly genuine reasons here]. However, on the whole – and I speak from absolute personal experience here – we don’t have genuine reasons, we just have excuses.
It’s too cold, I’m too tired, my sports bra is in the wash, my hamster needs me… you know an excuse when you hear one. It’s time to challenge them. Let’s just say your sports bra really is in the wash, is it really needed for all types of exercise? Could you go for a brisk walk instead? Could you exercise a bit later when it’s clean and dry? Really put your reason under scrutiny.
It helps to always see the bigger picture. Go back to what your motivation is. Yes you might be feeling tired, but exercise can combat this and if you can’t do it all, just do what you can – anything is better than nothing.
If you’ve tried all of these tips and still can’t bring yourself to exercise:
This is where you need to WOOP. I’ve spoken far more about this in – Why a bit of negative thinking is good for you. Essentially it’s a technique to combine your positive intentions with a good grasp of reality, working out what your internal obstacles might be and planning how to overcome them. I’ve got a free worksheet to walk you through the process here.
Get set, go exercise…
So, I hope you can see, with a bit of self-understanding, smart thinking and a healthy dose of compassion, you really can establish exercise habits that make you exercise, even when you don’t want to.
Important note: I’m not a medical professional. Please consult with a professional before undertaking any big changes to your lifestyle and exercise regime, especially if you have pre-existing medical conditions. You can also find a wealth of helpful advice on the NHS Exercise pages.
RECOMMENDED RELATED READING: HOW TO MAKE A HABIT STICK
References:
- NCBI: Exercise for Mental Health, Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., PhD.
- Help Guide .Org: The Mental Health Benefits of Exercise
How are you at motivating yourself to exercise? What has been your biggest block so far? Or, what do you find works well? Whatever you’d like to say – or ask – please get in touch via the comment box below. I’m happy to help and I always love to hear from you.
Over on @livingprettyhappy Instagram:
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I really need a kick up the backside when it comes to exercise – it doesn’t help that I’ve been shieding BUT my exercise of choice would be swimming – and sadly that’s not possible at the mo, so I’ve just been doing daily walks – better than nothing I guess. I do love the idea of speed cleaning though – that’s right up my street. In fact, I end up watching those speed cleaning videos on YouTube – they are so mesmerising! ha ha!
You’re not alone, me too! I hope you get to start swimming again in the not too distant future, but daily walks are very good for you too. Let me know if you try the speed cleaning! x
Having an accountability partner can truly make such a huge difference – I’m always more motivated when others are with me to keep me accountable & consistent. (Even now – but virtually)
It really is motivating isn’t it, I’m so pleased you find them helpful too! x