Holistic Therapy Tips To Get Up And Exercise Even When You Feel Tired Or Unmotivated
It can be hard to find the mental power and commitment it takes to get up and exercise when you feel tired or unmotivated after a long day of working and taking care of others with a packed schedule no less. You might want to get up and go walking, biking, or to do anything that resembles cardio after your busy action packed workday or life day. Then you have the weekend to recover where working may feel like a chore while your goal is to rest, relax, and recover.
I get it, it’s tough to be in action mode when you’re tired. Maybe you’re not getting enough sleep. Maybe you’re feeling over stressed from work or your responsibilities. Ultimately there will be enough good reasons to not workout when you feel tired or unmotivated but there’s also likelihood that you won’t feel as energetic, productive or resilient with your stress when you remove at least moderate fitness from your weekly practice.
In the paragraphs below, I will be sharing 3 tips that make a helpful difference for your holistic practice of bringing physical movement into play more often for your health and wellness efforts.
Start with a Small Approachable Goal
The goal of having more movement or exercise can feel like a big undertaking first thing in the morning and at the close of your day. With a busy schedule and down time being rare it’s not always easy to find the will power or motivation to commit. It may be difficult to get yourself to commit to an hour workout. Honestly, it may be difficult to commit to a 20-minute workout just the same. In these moments where you’d like to workout but find it difficult to commit consider the 5-minute or even the one-minute rule. Instead of committing to a workout that feels long-winded of 10-minutes or more, aim to complete a 5-minute or 1-minute workout instead.
When you commit to just a one minute walk around your home or jogging in place, it counts. You can also consider walking outside for fresh air and sunlight. Once you start your one minute or 5 minute workout you’ll likely naturally add more time to your practice. Even if you don’t add time you still did something for the day and any effort is always going to be better than no effort at all when it comes to fitness.
Make it A Concert: Use Your 5 Senses
Using your 5 senses for your exercise practice makes your efforts feel like an experience similar to going to a concert (remember when that was something to go and do pre-COVID). You want to bring in your 5 senses of taste, smell, sight, feel, and hear when you choose to work on getting more movement.
For Example: Walking Using 5 Senses Approach
Taste: Chewing spearmint gum or mints for refreshment/ bringing delicious tea to drink on the go
Smell: Wearing aromatherapy spray, essential oils, or aromatherapy jewelry
Hear: Listening to your favorite music or podcast
Sight: Walking where you can see nature, plants, water, or flowers
Touch: Wearing comfortable clothes, bundling up if you want to feel cozy, and wearing a comfy walking shoe.
When you use your 5 senses to create an experience where fitness isn’t a chore but a unique custom relaxation or happiness experience, you’ll definitely be able to convince yourself to create time and flexibility to participate more often. Who knows you might even look forward to working out and getting more movement.
Create An Accountability Partnership or Accountability Carrot
Consider inviting a friend or loved one to support or encourage your practice. Maybe they can offer to check in with you a few days a week and encourage/ remind you that you are starting a practice that’s for your self care and wellness. They can ask how your practice is going, if you did your practice today, or if you need any support to get your practice done for the day. It may help to pick an accountability buddy that can be consistent to check in with you which will help you to keep the conversation going until your routine begins to stick.
If you can’t locate a good accountability buddy, consider an accountability carrot where you can work on self-motivation with small rewards when you complete your weekly practice. Maybe at the end of a good week of meeting your practice goals you can treat yourself to a Starbucks run, a home mani-pedi, or a new book or magazine that you want to read.
The idea is to celebrate your progress in a tangible way. You could also enjoy a rest day and feel proud of showing up for yourself even when you didn’t always feel motivated or well rested. With practice your practice can keep getting better so don’t give up, just try your best to work with what you can do.
MY #1 HOPE:
I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!
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