If the thought of leaving your desk full of work, or comfortable bedroom to go out on a run, or drive to the gym, seems like a daunting task, the good news is that you are definitely not alone. For most people, the idea of a regular workout routine makes a lot of sense, but is extremely hard to implement in practice. This is why gym memberships tend to spike around New Years resolution time, and slowly drop off as the year goes on. The truth is, many people struggle to commit to and maintain a consistent exercise regimen.
There are many reasons why it might be tempting to skip a workout, and some of them are fully legitimate.
“The sandwich generation is real, and a lot of my clients are trying to handle a parent with disabilities or cognitive decline, not to mention taking care of their own children or even grandchildren,” said Dr. Elizabeth Frates, assistant professor of physical medicine and rehabilitation at Harvard Medical School and director of wellness programming for the Stroke Research and Recovery Institute at Spaulding Rehabilitation Hospital. “They may also be at the peak of their career and have a lot of wonderful opportunities coming their way to lead or take on more responsibility at work, and all of this can be overwhelming.”
However, whether it’s school work, taking care of a parent, working a second job, or general laziness, there really is no excuse to remain glued to the couch, desk, or bed. When it comes down to it, maintaining your health with a physical workout routine is the only way to ensure that you will be at your best when you show up for all of the other things in life.
Find your why
If you haven’t pinpointed the reason that you are doing something, you likely have a weak commitment. While you might have many “whys” for working out, try to focus on a couple, such as staying mentally sharp, being able to live independently, getting ready for your long-distance run, and boosting your confidence levels.
Shift your thinking
Instead of looking at exercise as a way to improve your health, you may find it helpful to think of failure to exercise as a threat to your medical wellbeing. Most people find that it is easier to stay motivated to fix a problem, rather than add a healthy habit.
Schedule your workouts
A main reason why many people skip their workouts is because they fail to properly schedule it into their day. Be proactive at the start of the week and make sure that you allocate enough time for the vitals, like proper sleep, exercise, and time to meal prep. All of these things will serve as positive reinforcement, given when you are sufficiently rested you have more energy to workout, and when you workout, you want to eat better.
Create a new environment
If setting aside time for your workouts seems impossible, try changing up activities that you already do and make them active. For example, suggest walking meetings, or use an exercise ball as your office chair.
Add some excitement
Just like after a while, eating the same thing every day would make you crazy, going on the same run, or taking the same fitness class with the same instructor will bore you to inaction. Try a variety of things you enjoy, and consider rewarding yourself with something like a drink with a friend, or a relaxing bath afterwards. Hiking outside, or trying a new activity like kickboxing, are great ways to change your environment and shift your mindset for the better.
Ultimately, don’t be too hard on yourself. Pretending that you are your own good friend, who has your best interest in mind, will set you up for success.