Feeling Unmotivated To Work Out? Try These 5 Simple Tricks

Let's face it, sometimes we're just not motivated to exercise. And though we know the benefits of daily physical activity, some days we're not up for it. While taking some days off can be healthy and help the body recover, too many days off can actually stall your progress. So what are some ways to find the motivation to get up and get moving? First, let's explore a few things that are known to cause fatigue and make you feel unmotivated.

Lack of motivation to exercise can sometimes be a result of burn out. Here is a great article that dives deeper into recognizing and managing the effects of burn out. Essentially, this happens when you are physically, mentally and emotionally tired. Finding out the cause and attempting to manage it can have a much more beneficial outcome, as opposed to trying to push through it. It can also have a positive effect on your mood and energy levels.

Another cause could be lack of sleep. Not only can poor sleep destroy your motivation for the gym, it can negatively impact the effectiveness of your workout. Studies show that participants who regularly got less than the desired amount of sleep not only trained less, but were less likely to complete their exercises altogether.

Food induced lethargy is another major cause for lack of motivation. This typically happens when you have a large meal too close to your workout time. Experts typically recommend a diet high in whole grains, fruit and vegetables to promote sustained energy. Portion control also plays a role in how tired you can become after a meal.

Ok, so the damage is done, and you're feeling tired and sluggish, what can you do?

1. Get Moving - Getting up and moving your body can increase circulation, improve digestion and keep you alert overall. You typically want to do this within 60 - 90 minutes after eating for the best results. You don't have to go trekking after each meal, but a brisk 2-3 minute walk is enough to do the job.


2. Improve your posture - This is especially helpful if you are used to sitting at a desk for most of the day. Being slumped over forces your back muscles to work harder to support you. This drains your body of energy and wrecks your motivation to work out. Being mindful and stretching throughout the day can have major improvement on your posture.


3. Reward yourself - This is something to be done in moderation, but having something to look forward to can strike up some internal motivation. Think about how much you will have earned your reward if you have a good workout. You can treat yourself to watching your favorite movie, buying yourself those workout sneakers, or anything else that entices you.


4. Switch it up - Whatever you had planned to work out today, change it up. If it was cardio day, and you planned on doing the bike, go swimming instead. If weight training was on the calendar, go hit the punching bag instead. Switching things up can be a fun and challenge way to spice up your workout.


5. Find a gym date - Having a workout partner not only motivates you to work harder, it also helps you be more consistent. Knowing that someone else is relying on you to be present can be motivation to show up, and not let the other person down. It can also be something fun to look forward to, and the anticipation alone can keep you alert.