How to Stay Motivated to Exercise (Even When You Don't Feel Like It)

When it comes to exercise, one of the most common things I hear is, "I'm just not motivated to exercise." I understand. We've all had days where we'd rather stay on the couch than put on our running shoes or start a workout. But what if we've been thinking about motivation the wrong way? Most people believe they need motivation to exercise before they can get started. The truth is, motivation often comes after you begin moving.

You Don't Need Motivation to Exercise

Think about all the things you do every day without feeling motivated. You brush your teeth. You make your bed. You wash the dishes. You do these things because they're part of your routine.

Exercise can become the same way.

If you wait until you feel like exercising, you might be waiting a long time. Life gets busy. We're tired. Maybe we're stiff, sore, or simply not in the mood. That's normal.

The important thing is not how you feel before you start—it's simply getting started.

Why Exercise Gets Easier Once You Start

Have you ever talked yourself into doing a workout, even though you really didn't want to? Then, five or ten minutes later, you realize you're actually enjoying it.

Your body has warmed up. Your joints don't feel as stiff. Your mind isn't thinking about everything else you need to do. You're just moving. That's what I like to think of as getting into a flow (something I learned about many years ago studying to become a Recreation Therapist). You stop focusing on whether you wanted to exercise and start enjoying how your body feels.

Start Small to Build Exercise Motivation

Some days you might have lots of energy. Other days, not so much. On those days, don't tell yourself you have to do a 30-minute workout. Just promise yourself five minutes (you'll often hear me saying this in the workouts I create).

Walk around the house. March in place. Do a few gentle stretches. If you stop after five minutes, you've still done more than if you'd stayed in your chair. But more often than not, once you've started, you'll probably keep going.

Every Bit of Exercise Counts

I think we sometimes forget that exercise doesn't have to be all or nothing. You don't have to work up a sweat every time.

A short walk is worthwhile.

Ten minutes of gentle movement is worthwhile.

A few balance exercises while holding onto the kitchen counter are worthwhile.

Every time you move your body, you're doing something good for your health.

Build Healthy Exercise Habits Instead of Waiting for Motivation

Instead of asking yourself every morning, "Do I feel motivated today?" Try asking, "When am I going to move today?"

It might be after breakfast.

It might be before lunch.

It might be while you're waiting for supper to cook.

The more it becomes part of your day, the less you'll rely on motivation to get going.

My Advice for Staying Motivated to Exercise

Don't wait until you feel motivated.

Put on your shoes.

Press play on a workout.

Take a short walk.

Start with five minutes.

Chances are, once your body gets moving, you'll feel better than you expected.

And if all you manage is five minutes today, that's okay too. Because every time you choose to move instead of waiting for motivation, you're building a healthy habit. And healthy habits will take you much further than motivation ever will.

Ready to Get Started?

I've created lots of shorter workouts to help you build a habit of healthy movement. Whether you're looking for a gentle stretch, a walking workout, strength training, balance exercises, or a full-body routine, there's something to match how you're feeling today. Each day, promise yourself you'll do 5 minutes, and take it from there.

You'll find all of my workouts categorized into levels in the playlists on my YouTube channel, and here on my website.