Not everyone has the natural desire to get up and sweat. Even for regular exercisers who enjoy physical exertion, there are days when it feels easier to sit on the couch. Newton wasn’t kidding when he stated that a body at rest will remain at rest unless an outside force acts on it. Sometimes, we need to provide that outside force to get us moving.
Nearly everyone knows how important it is to exercise for optimal health, but this information on its own doesn’t seem to be enough to motivate most people. I consider myself to be a very disciplined person, but it’s not the long-term incentives that get me moving when I’m in a funk. Long-term incentives such as living to a ripe, old age and setting a good example for my children are very important, but THOSE are not the factors that get me out of bed or off the couch on days when I’m feeling particularly lazy or apathetic toward the idea of working out. Long-term incentives just aren’t always effective at creating immediate change.
You need a few short-term incentives that will kick you into high gear and motivate you to put on your exercise clothes. Think about what could motivate you today to get up and move, and make a note of whatever that is. Here are a few of my own tips that I’ve used over the years to get moving each day.
Buy a new song for your exercise playlist. When you are in an exercise slump, tell yourself that you can buy a new song for your exercise playlist each day you hit the gym/unroll your mat/pick up your weights. At the end of two weeks of consecutive exercise, you will have enough new music to power you through an hour-long workout! Why do you want new music? Music has the power to set the mood, as well as the tempo of your workout. I have slower songs for stretching, slightly faster songs for my warm-up, and crazy upbeat songs for my higher intensity exercise. Music will drive you to work harder, even when you don’t think you have the energy to work hard.
Remind yourself that exercise increases productivity all day long. I know it’s tempting to skip your workout. That extra time could be used for so many things, but remind yourself that it is a good short-term investment. Exercise is more effective than a jolt of caffeine. You will get more done during the day if you allocate a block of time to move your body. When I finish my morning workout, I feel energized. I power through mundane tasks like packing up lunch boxes and unloading the dishwasher. I can focus on more complicated tasks, write with better clarity, and get through my to-do list at a quicker pace on days that I exercise because my mind is clear, and my body feels good.
Put a bottle of your favorite body spray into the refrigerator. This is one of my favorite tips for hot summer days, and I’ve been doing it since I was a college student. After working out and sweating like a beast, I take a shower and treat myself to a cool, refreshing spritz of body spray. I don’t allow myself to use the refrigerated spray on days that I skip my workout. I like saving it as a special treat—a mini spa treatment that I get after each workout. I now associate the scent of my body spray with strength and discipline, and that’s just a great feeling.
Treat yourself to a full water bottle or pitcher of fruit infused water.
I’m not a big water drinker. The only time I’m even interested in drinking at all is during/after exercise, so I treat myself to fruit-infused water after each workout. Sometimes I’m lazy, and I just squeeze a couple of lemon slices into a glass, but most of the time, I will treat myself to a big beautiful pitcher of cucumber-mint-strawberry water or lemon-lime-tangerine water. It’s such a nice, healthy treat that provides a bit of incentive on lazy days.
Embrace the idea that you will feel better instantly! When you are wallowing on the couch, feeling a bit down, or overwhelmed by the circumstances of your life, tell yourself to get up and exercise because you will feel better afterwards. I’m not talking about feeling better after weeks of regular exercise (which, of course will happen, too)— I’m talking about feeling better in the next 30 minutes. Endorphins have an amazing effect. There’s no better incentive than that. Exercise is an instant mood booster, and your body and mind will thank you for the workout.
