Exercising When You’re Lazy: How to come out of a Fitness Slump

We’ve all been there. It’s time to work out, but just like yesterday, you simply don’t feel like it. This might be because you’re just not finding time in the day, or that you feel low when it’s time to begin. 

Either way, you know it’s a habit you need to include into your week. And why not? Regular exercise 4-6 times a week has several long term benefits.

Long term benefits of exercise

Exercise can lead to weight loss and is good for the well-being of your muscles and bones. It can significantly reduce your risk of chronic disease. 

It can improve your mood and make you happier, and lessen stress, anxiety and feelings of depression. It can also increase your energy levels, making you less tired and fatigued throughout the day. 

Other benefits you might not link to exercise are better skin, improved brain health and better sleep quality.

Most of our jobs require us to sit a majority of the time…which as you might imagine, is not good for you. Lower back aches are surprisingly common amongst people with desk jobs. 

Exercise can lead to weight loss and is good for the well-being of your muscles and bones. It can significantly reduce your risk of chronic disease. 

It can improve your mood and make you happier, and lessen stress, anxiety and feelings of depression. It can also increase your energy levels, making you less tired and fatigued throughout the day. 

Other benefits you might not link to exercise are better skin, improved brain health and better sleep quality.

Most of our jobs require us to sit a majority of the time…which as you might imagine, is not good for you. Lower back aches are surprisingly common amongst people with desk jobs. 

If you’re waiting for motivation to hit you, don’t. It isn’t going to come. Work on building a habit, and rely on discipline, not motivation for better long-term results. Here are some ways you can beat the fitness slump.

1. Have a reason to start.

Think about why you want to work out and what your goal is. Do you want to get stronger? Lose weight? Get clear skin? Your goal plays a significant part in your motivation to get up and start, and also stay consistent.

2. Choose a time of day to workout.

I prefer the mornings because I find by the time evening rolls around, I have just the right number of excuses to convince myself not to work out. However, many people find their bodies are more responsive to exercise mid-day or towards the evenings.

3. Go slow.

You don’t need to jump into a big commitment immediately. Even a workout as small as 20 minutes a day can be a good start.

4. Cut yourself some slack.

This one is my favourite. While it’s essential to be disciplined with food and workout, don’t be too hard on yourself. Instead of taking a day completely off, though, I would suggest tone down your workout. Go for a walk instead. In terms of food, treat yourself but don’t go overboard just because you ate one snack.

5. Find out what’s holding you back.

You might feel there’s something more than simply laziness that’s holding you back. I suffered from gym anxiety and only got over it when I realized it’s a real thing, and others face it too. It isn’t limited to the gym, it can be nerve-wracking to work out, even if it’s all alone in your room.

6. Set rewards.

No, I don’t mean eat a big piece of cake if you’re looking to get fit and/or lose weight. But do grant yourself a reward. Perhaps something like half an hour of TV, a more everyday enjoyable task or a (healthy) snack!

7. Re-evaluate your goals.

Go back to understand why you started. Sometimes if your ‘why’ is not strong enough, you won’t be too motivated to work out. Maybe it’s time to re-evaluate your goals.

8. Make a calendar chart and put it up where you can see it every day.

Cross out dates from there. Seeing a chart with many dates crossed out, and that shows your consistency will in all probability encourage you to keep going.

9. Have your workout planned before you start.

This could be following a YouTube video or having an app that tells you what exercises to follow. You could even just write out what you want to do that day.

10. Get a workout buddy.

Having someone doing the same workout as you can be fun and also hold you accountable to keep you going and not miss too many days in a row.

Having someone doing the same workout as you can be fun and also hold you accountable to keep you going and not miss too many days in a row.

You might need to push yourself in the start, but soon it will become a habit. Once you begin to feel yourself getting stronger, and feel the benefits showing, you will find it becomes easier to take out that little time in the day to work on yourself.