If you are looking for fitness motivation and encouragement, you’ve come to the right place. Our wellness team has worked with countless people trying to answer the question, “How do I motivate myself to workout?”

The truth is our body’s are made to move and when we don’t, we can suffer. That’s why we are sharing our top motivational strategies to help you overcome common workout barriers so you can bust through the distraction and procrastination and start reaping the benefits of an active lifestyle.

“I’m too tired. I struggle with low energy or fatigue.”

First things first, to make sure you have adequate energy to perform your workout, aim for 7-8 hours of rest each night, drink plenty of purified water (with a pinch of Celtic sea salt), and eat a variety of whole foods that give you energy and nourishment.

If your fuel tank is feeling low, it is best to consider fitting in some gentle movement earlier in the day when you are functioning at your best. You can start your day with a 30-minute walk and stretching or complete a few bodyweight exercises to start building foundational strength. Stick with your workout routine and overtime these small changes can make a big difference your energy, mood, and cognitive function.

“I deal with joint pain or discomfort.”

Joint pain is a common complaint especially for those suffering from arthritis. It may surprise you that low-impact exercise can actually be beneficial, helping to lubricate the joints, keep cartilage healthy, strengthen bones, and the muscular framework to support your joints. Resistance exercise is especially important for adults who are at high risk for bone and joint conditions.

If your pain is chronic or unbearable, focus on eating a balanced anti-inflammatory diet and consult with a physical therapist before increasing your activity level to receive tailored exercises and guidance to prevent further injury or pain. For additional pain management and healing, you might consider looking into Myofascial Release (MFR) therapy from a licensed massage therapist or physical therapist to help you heal and address mobility and movement issues.

“I have a health condition or disability that requires modifications or assistance during exercise.”

There are several low-impact, low-intensity movement to help you keep active at your comfort level including many exercises that can be performed from a seated or horizontal position. Talk to a wellness professional to learn what activities are suitable for your specific challenges or limitations.

The beauty of working with a physical trainer, coach, or occupational therapist is increased confidence, support, and resources to meet your needs and thrive in your fitness journey. It is amazing what you can overcome when you have people rooting for you and can walk alongside you while you navigate new territory. Keep a journal to track your improvements in strength, endurance, and range of motion as a way to stay motivated and effectively communicate with a trainer or coach.

“I don’t have time to workout.”

We have all been in a season of our lives where finding the time to get fit feels nearly impossible. If you are struggling with finding out when or how often you should workout, journal and brainstorm with pen, paper, and calendar when you could fit in a workout routine that doesn’t feel overwhelming.

If your schedule feels too busy to fit in fitness, you have to ask yourself, “what is the most important?”

As tough love as it sounds, exercise needs to be a non-negotiable. You were made to move and physical activity is a crucial to your long-term health and longevity and daily energy and performance. The truth is we have to make it a priority and even short bouts of gentle activity tucked in your morning routine or afternoon break can make a big difference in your well-being.

Is there an existing activity, habit, or obligation that you can cut back, cut out, or delegate to make your best health a reality?

Consider talking to a trusted friend, mentor, or coach can also help you talk it out, broaden your perspective, and gain valuable encouragement and input.

If you have kids, find ways to stay active with them by your side. If they’re young take them on a stroller walk or have them play nearby while you play some music and get in a short workout. If your children are older, show them how to prioritize their health and lead an active style by having family walks, taking them to the park with you, tossing a ball around, or including them in your workouts if age-appropriate.

“I just don’t enjoy exercise.”

While you may not be oozing with intrinsic motivation, you can focus on your why to push you to the starting line. Find something you do like by trying something new that sparks your interest. Bonus points if you invite a friend or spouse to try alongside you. If you don’t value feeling physically fit or feel you have better ways to fill your time than invest in your fitness, shift your focus to what you DO value. If you value spending time outdoors, go on a nature walk, take a row or paddle boat, or you could volunteer to pick up trash in your community. You could also get involved with fitness fundraisers where you walk, run, or ride or cycle for to raise awareness and support for your cause. Research a marathon near you to learn how to get involved. If you're competitive, consider finding a group activities or intramural sport at your local gym or community center. You can find organizations that host volleyball, basketball, tennis, dance, racquetball or shuffleboard, just to name a few.

“I haven’t exercised much before.”

Baby steps. Start with walking and stretching or choose a recreational activity you enjoy to ease into movement. You will want to focus on building foundational strength to prevent injury. Start slow and light with resistance and cardio training, and increase your intensity overtime as you gain your bearings. Having a friend or spouse to start with you can help you feel more confident - better yet, partner with a personal trainer or fitness coach to help you tailor your workouts to your body and your goals while making sure your technique is safe and effective.

“I don’t feel comfortable exercising around others.”

Trust me, we get it. If working out in front of others has you feeling self-conscience, you can choose a fitness routine that you can do at home or hit the gym early in the morning before the crowds. As you begin to build confidence, you can change your routine.

“I can’t afford a gym membership or fitness trainer.”

Many people have the perception that exercise has to be expensive - the equipment, the clothes, the gear, the memberships. If you have money to invest in those things, great. If you don’t, be creative and look outdoors when you can: a lot of community trails and parks are free. You can take a walk in your neighborhood or at a nearby mall. When in doubt, look for inexpensive or free workout videos for cardio, strength training, Pilates, and more online and at your local library.

“I don’t have anyone to exercise with.”

Finding encouragement and accountability from a coach, trainer, or friend can make a world of difference. If you don’t have a workout buddy yet, there are plenty of options to help you get connected and get moving. Tell your roommate, spouse or family member that it would mean a lot to join you on your daily walk or suggest a family hike or swim on the weekend. Chances are there are other people who could also benefit from a exerrcise partner. Be a tend setter at the office , at your chruch or with your close friends. Ask a co-worker if they would join you for a workout on your lunch break or consider johing a group class or intramural sport where you can connect with a new crowd that shares your fitness goals.

“I have asthma.”

There are ways to live an active life and manage your asthma symptoms. First talk to your doctor about monitoring your symptoms and other safety precautions during a workout including when to use an inhaler. Then choose a low to moderate intensity activity that doesn’t push you over the edge. Start slow and and listen to your body. Build up your endurance and speed over time and you may begin to notice your symptoms improving.

“I don’t like to sweat.”

Breaking a sweat during a workout benefits your body in more ways than one. Try a home workout or hit the gym when you know you can fit in a quick shower after. When this isn’t an option, you try an activity that gets you moving without breaking a sweat: walking, swimming laps, yoga, isometrics, and other exercises can be performed at a light to moderate intensity.

“I am too old to start working out.”

You are never too old to start exercising. There are gentle ways you can get your body moving and strengthen your muscles, heart, and lungs. Just by incorporating a few minutes of intentional movement each day, you can improve your cardiovascular health, reduce fall risk, improve existing symptoms or even prevent/delay chronic disease. You don’t need to run a marathon or climb mount Everest but you can improve your quality of life (and even keep up with those grandchildren).

“I’m not overweight, so I don’t need to exercise.”

Have you ever heard of the term skinny fat? Even if someone looks thin, appearance says nothing about bodyfat composition or disease risk. Even if your genetics help you look fit as a fiddle, your body still require regular exercise to keep your heart working, your bones and joints strong, lower risk for chronic disease, maintain flexibility and balance, improve sleep and mental health, and more.

“I’m just lazy. I don’t care about my health.”

Ask yourself what are the benefits of being lazy or living a sedentary life? What are the benefits of being physically active? Are there any benefits of being physically active that you would like to have?

Sometimes when we lack motivation to care for our bodies it is because we don’t think we are worth the investment or that we won’t see results (so why bother?). If this is you, please know that physical activity is one of the number one way to improve your mental health and self image. If you struggle seeing the possibilities and knowing how to start, partnering with a wellness coach can help. You will be amazed at what you are capable of when you dedicate yourself to stewarding your physical fitness.

Are you ready to get started?

When starting a new workout regimen it is always good to check with your doctor if you have a history of injury or chronic illness. Number one thing is to listen to your body, include a warm up, stretches, and cool down to help you feel your best during and after your workout. As you start, take things slowly and focus on just showing up to your planned workouts. Slow and steady wins the race and helps you build momentum while you establish your new workout habit.

So many of focus on our performance during a workout that we become intimidated to try new exercises for fear of embarrassment or awkwardness. We would rather stick with the sedentary lifestyle we know and love then risk being vulnerable in a gym or workout class. Once we get through the mental challenge of getting started and practicing discipline we start to see some consistency with our fitness behaviors and the comprehensive benefits that transform our health and quality of life. When you incorporate regular exercise, you can begin to see changes in energy levels, endurance, mobility, circulation and more - all of these valuable benefits are a testament to the importance of leading a lifestyle that prioritizes daily movement.