7 ways to stay motivated when you don't feel like exercising

Getting started

Getting started Pulse

According to Jessie Jones Williams, personal trainer at OriGym Centre of Excellence, understanding what your motivation is, is key in unlocking positive reasons why you work out.

In addition, keeping these positive reasons fresh in your mind by reminding yourself of them will affirm to you why you work out and act as motivation in the same breath. You will require of yourself mental strength to keep your goal present in your mind and make it part of your routine.

“My best advice for staying motivated to workout is to remind yourself of your goals as much as possible, and integrate this into your schedule,” Williams says.

How to maintain motivation to workout and do exercise

1. Visualisation

Picturing what you want will make it easier to add your goals in the week ahead and help you stay accountable. You can use your vision board to add little things that will give you bursts of motivation to work out or exercise.

2. Teams

Teams Pulse

Try joining a class if working out alone isn't working out (pun intended). You will have the support of people who share your goals, meet new people, learn new techniques that might improve your regimen. Groups also help members stay accountable and find joy in the process.

3. Keep records

It is easier to see where you are going when you can see how far you have come when it comes to working out. Keeping records progress reaffirm your positive reasons for working out in the first place and give you a push to keep going.

Schedule rest days Pulse

4. Schedule rest days

It is tempting to work out everyday in order to see faster results but that will lead to burn out and make working out seem like...work.

Integrate enough rest in your schedule and remain dedicated to a rest care routine.

“You should start by doing two to three days per week, for at least half an hour each time, and build up to four or five days. This will get the best results and make sure that you don’t hinder your future workouts by burning out, overtraining, or getting an injury,” says Williams.

Creating a routine is important in making exercise a habit, and the more it becomes a habit, the easier to stick to it.

5. Find the right exercise techniques

Find the right exercise techniques Pulse

Talk with your doctor or trainer to come up with exercise and work out plans that are suitable for you. However, all exercises have enough impact to get you results.

"To get stronger or tone up, ensure you’re using weights. For improving your mental health, any form of exercise is amazing. Mix strength training and cardio, depending on your fitness levels and any health conditions. You will get a hit of endorphins with any exercise that raises your heart rate, which can include everything from resistance training to a Zumba class,” he adds.

6. Find an exercise you enjoy

Find an exercise you enjoy Pulse

Simply because everyone is going to the gym does not mean you have to sign up for one. If you enjoy your exercise, it will not be a chore.

Swimming, running, badminton, walking, rock climbing, are all viable options and equally beneficial.

7. Mixing up routine

Even when you find an exercise you enjoy, you do not want to dry it up of all the fun. Try different training styles, groups, workout gear, outdoor workouts and indoor workouts depending on the routine.

Good fitness and health goals to set

Good fitness and health goals to set Pulse

Personal emotional benefits

Your motivation is tied up in short-term and long-term goals. These goals should however, be tied to inner motivation like personal and emotional benefits rather than external reward or reaction.

“You may want to boost your state of mind, gain confidence, or even something like being fit enough to walk to work in the summer. Goals like this are proving to be easier to use as motivation and more effective long term,” says Williams.

No goal is too small

Set yourself up for success in your routine by building on small blocks of achievement, like writing a schedule of the days to exercise, preparing food in advance, trying one new class, hydrating more and others that take into consideration your personal goals.

Consistency with short-term goals and long-term goals

When results don't come as quick was desired, remind yourself of short term goals which give you frequent feelings of success.

This is another reason you need a mixture of short and long term goals.

Find a suitable time in your week to devote to exercise depending on your priorities and responsibilities to avoid internal conflict.