Finding the motivation to exercise is difficult. These tips may help.

We all need exercise – at least 150 minutes a week – but let’s face it: Exercise isn’t for everyone. Even fitness enthusiasts and elite athletes have days when they can’t stand the thought of hitting the gym or putting on their running shoes.

Hey, it happens. And while it’s totally okay to skip exercise when you don’t feel like it, it’s important to make exercise a regular part of your life (and yes, “lazy exercise” is important!). After all, moving the human body is necessary for maintaining our heart, bones, healthy weight and mental health. If you can push beyond anything that keeps you in the chair, your body will benefit from it.

Whether you’re someone who’s afraid of breaking a sweat or a fitness champ who has time to spare, these expert tips will help you find the motivation you need to get up and go.

Change it

Luke Carlson, founder and CEO of Discover Strength, says that when he doesn’t feel motivated to lift in the gym, he changes his routine to help “spark the excitement.” For Carlson, who prefers strength training with weights, that could mean doing reps slower or trying a new exercise. Even mixing up his workout routine can help, he says.

“One big advantage is that I don’t feel the pressure to do as many reps as I did in the past,” he tells Yahoo Life. “The comparison or pressure to improve is removed and I can focus on working hard in a positive way.”

Research says that exposure to new things makes us happier in general, and your exercise routine is one way to incorporate that — but you don’t have to do something outside of your comfort zone. of comfort. “Whether you try different types of cardio such as hiking, cycling in your neighborhood or strength training with resistance bands or kettlebells, variety can make your trip fun,” personal trainer Josh York, founder and CEO of Gymguyz says. Yahoo Life. Mixing it up not only keeps things fresh, but it can also lead to you finding a passion you didn’t know you had. If you’re bored with your Sunday morning yoga class, ask a friend to go, or challenge yourself to try a new machine at your gym.

Start with just 10 minutes a day

If you’ve made a commitment to exercise every day, but haven’t worked out by day 10, you’re not alone – that’s why Blink Fitness trainer Ellen Thompson says it’s important to set goals you’ll be able to achieve. stick around for a long time. -time.

“Start by setting a goal that you know you can commit to 100%, like moving just 10 minutes a day,” Thompson tells Yahoo Life. “Once you start exercising, you may want to do more, but doing less each day can prevent you from losing energy. You can gradually increase the length and intensity of your workouts as you get used to your routine and build up your endurance.”

Those 10-minute sessions — sometimes called “exercise snacks” — can include anything from squats and lunges in front of your TV to going for a walk enough during the lunch break. Once you get used to the 10-minute routine, you can always add another session throughout your day. Plus, working out more can motivate you to exercise longer in the future.

Set to work on the calendar

If you don’t enjoy exercise and your schedule is full, you may want to stop running. One way to avoid that, Lee Holden, a Qi Gong practitioner and teacher, tells Yahoo Life, is to block time on your calendar to work out.

“I always stress the importance of organizing your health routine like any other important activity,” Holden says. “Whether it’s seven minutes or 30 minutes, putting it on your calendar ensures that you’re more likely to stay focused.”

Although there is research that certain exercises are best done at certain times of the day (an intense HIIT class before bed, for example, can keep you up at night), most experts agree that consistency is important more time. If your daily lunch break is a time when you can make a commitment to exercise, make that your schedule. “Morning, afternoon or evening – it doesn’t matter, as long as you stick to a schedule that works for you,” says Holden.

Squash obstacles

If you’re struggling with the urge to exercise, you want to avoid any distractions that will make you throw in the towel (sweat), Alex Banta, Thriveworks therapist, tells Yahoo Life.

“To improve your chances of success, think about the next day and where your workout fits in,” he says. The day before the exercise, think about the small obstacles that you can foresee and do what you can to remove them. Maybe it’s packing your gym bag the night before, filling up your car’s gas tank so you have a little space before your morning class or charging your headphones so you can listen to your playlist. of your favorite songs while running instead of sweating it out in silence.

“These simple checks can help ensure that nothing is holding you back from reaching your fitness goals,” Banta explains.

Find a friend

Sometimes, we all need a little external accountability to reach our fitness goals — especially when we’re feeling “blah” about getting our bodies moving first. Martyn Oakey, head of fitness at Everlast Gyms, recommends that people partner with a friend or family member who is also keen to incorporate exercise into their life.

While it’s nice to have a regular workout buddy, Oakey notes that you don’t have to be the only person on the floor. Instead, he says, “Try to book a regular gym class or a running class.” The reason? “Working as part of a team with the same goals as you can create a community spirit that will motivate you.”

Treat yourself

Kira Jones, founder and CEO of fitness app Cacti Wellness, tells Yahoo Life that sometimes the best motivation is a little fun — but that doesn’t have to mean a post-yoga cupcake. Instead, he says, you can “save your favorite podcasts from week to week and just listen to them during your workout.” You will associate working out with something you already enjoy, which makes you want to do it.

Banta agrees, noting that another way to get your steps in is to “save your favorite show to watch on the treadmill. Not only will you keep moving (and you’ll likely keep going until your session ends), but you’ll also want to return to the gym for more points.

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