How to Exercise Regularly Even If You Don’t Want To

Exercise is good for our physical and mental health but do you struggle to exercise and lack motivation? Here are some easy tips (and a free printable) on how to exercise regularly even if you don’t want to.

FINDING WAYS TO EXERCISE WHEN YOU DON’T WANT TO

We all know that moving our bodies is good for us. It boosts our mood, clears our minds, strengthens our hearts, and helps us sleep better. But let’s be honest: sometimes, even with the best intentions, the idea of exercising just feels… hard.

Maybe you’re tired. Maybe you’re busy. Maybe you’ve never quite found a routine you enjoy. Or maybe you’re just not in the mood—and that’s okay.

If this sounds familiar, you’re not alone. Judging by the emails I receive from readers and my own stop-start approach to exercise in the past, many people feel stuck.

So, what’s the secret to finding a way to exercise regularly even if you don’t want to? Well, the truth is, you don’t need to become a fitness fanatic to move more regularly. You just need a gentle, realistic approach that works with your life—not against it.

6 TIPS TO EXERCISE REGULARLY EVEN WHEN YOU’RE NOT MOTIVATED TO

Let’s explore some simple, kind ways to make movement a regular part of your day—even when motivation is low. These are tips that I’ve found to be most helpful so I hope they might help you too!

1. Redefine What “Exercise” Means

One of the biggest mindset shifts you can make is letting go of the idea that exercise has to be sweaty, intense or done in a gym. It doesn’t.

I don’t like the gym. It feels too enclosed and I’m too self-conscious. I tried swimming and although I enjoy it, it takes too much time but I’ve learned that this is not the only way to exercise. For me, exercise is about moving my body and there are many different ways and places to do that.

I think this is one of the fundamental mindset shifts I’ve made that helps me make exercise feel easier and more accessible, especially when time is tight. I can always find ways to move my body that don’t require an hour out of my day to go to the gym or local swimming pool.

Exercise can be:

• A brisk walk with the dog
• Dancing around your kitchen while making dinner
• Gentle stretches before bed
• A five-minute yoga video in your pyjamas
• Cycling to the shop instead of driving
• Gardening, vacuuming, or mopping the floor (thinking of housework as exercise can make cleaning more fun!)

Movement is movement. It all counts.

When you stop making it a big deal and start weaving it naturally into your day, it becomes far more doable—and far less intimidating.

2. Start Ridiculously Small

The hardest part is often just starting. So lower the bar. Way down.

If your brain says, “Ugh, I don’t want to go for a 30-minute run,” reply with, “That’s okay. I’ll just walk around the block.”

Tiny habits are powerful. Doing 5 minutes of stretching or 10 squats while the kettle boils might not feel like much, but it helps build consistency—and consistency is what creates lasting change.

These tiny habits train your mind and body through repetition. The more you do something the more confident and better you become at it and the more it becomes something you remember and actively choose to do.

Then when you’ve mastered that habit, it’s much more likely you’ll build another habit on top of it.

And the things you do consistently are what shapes your life.

Remember: showing up in a small way is still showing up. And often, once you’ve started, you’ll feel more inclined to keep going. Momentum is magic!

3. Focus on How It Makes You Feel

It’s easy to associate exercise with weight loss or trying to ‘fix’ your body. But that’s not the most helpful mindset—and it can be downright discouraging.

Try shifting your focus to how movement makes you feel, not how it makes you look. Feelings are more instant. You instantly know if you’re tired or energised, achy or flexible. On the flip side, it can take a looong time to build up stamina to run 5k or get a six-pack of abs.

By focusing on your feelings you’re getting much more of an instant reward and, as humans, we’re not very patient these days so instant gratification is a great way to bribe ourselves into action.

• Do you feel clearer in your head after a walk?
• Do you sleep better on days you move more?
• Do your shoulders relax when you stretch them out?
• Do you feel a tiny burst of pride when you finish something active?

Tuning in to those feel-good effects can make exercise something you want to return to—not just something you think you should do. Quick wins are more motivating than long-term goals.

4. Pair It With Something Pleasant

Want to make movement more enjoyable? Add something you genuinely like. Yes, it may be like a little bit of bribery but if it works, what’s the problem!?

• Listen to your favourite podcast or upbeat playlist while walking.
• Watch a TV show while stretching or on a treadmill.
• Call a friend and walk while you chat.
• Light a candle and put on soft music for some calming evening yoga.

When you connect exercise with something comforting or fun, it stops feeling like a chore and starts feeling like a treat.

5. Make It Easy to Succeed

Set yourself up for success by removing as much friction as possible. Most of us choose the path of least resistance, especially when it’s something that we’re reluctant to do. So trick yourself if you have to, remove any barriers to getting your exercise and make it really, really easy to get moving.

Here are some examples…

• Keep your trainers by the door.
• Lay out comfy clothes the night before.
• Save a few YouTube workouts you like into a playlist.
• Invest in a walking pad and a standing desk so you can walk and work.
• Make phonecalls when you’re out walking.
• Buy a pedometer or some other simple way of tracking the number of steps you take each day. It doesn’t need to be expensive, something off Amazon is just fine. My goal is 10,000 steps per day.
• Where workout/active wear as your regular clothes in case the mood takes you at any point during the day.
• Pick times that genuinely suit your energy levels—not just when you think you should exercise. I don’t have time to exercise in the mornings before school and work and I’m usually far less motivated to exercise in the afternoon. So, instead, I exercise in the evening after I’ve let my dinner settle but before I wind down for bed. My house chores are done, the family is fed, my energy levels are better than the afternoon slump and my evening is more my own so I can enjoy my evening walk and switch off from the day.

You’re not lazy if you find it hard to exercise—you might just need to make it easier for Future You to say yes to movement.

And remember, motivation isn’t something you magically wake up with. It’s something that grows as you show up, little by little. I think you actually have to work at motivation.

6. Listen To Your Body (Not So Much Your Brain)

Some days, you’ll genuinely need rest—and that’s okay. But other days, you might feel low or anxious or overwhelmed, and movement can be a quiet way to care for yourself.

You don’t have to go full-out. Just move in whatever way feels doable. A slow walk. A stretch. A dance in the kitchen while you wait for the pasta to boil.

Be kind to yourself. Not every day needs to be productive. Sometimes, a little bit is more than enough.

Your body will often tell you what it needs but the problem is we don’t always listen.

Sometimes we push through with that gym workout, or running too far, and then our back hurts or knee starts to twinge. This is another reason why a more sustainable choice of exercise might be better, depending on your age and stage. Our bodies need different forms of exercise at different times of our life and, for me anyway, one of the most demotivating things that affects my own approach to exercise is trying to do now what I used to be able to do 30 years ago!

The other thing I’d say is that when it comes to exercise, I try to listen to my body not my brain. Whilst my body will tell me if it’s tired or aches, my brain will often chime in and say the same but just because I’m feeling lazy or unmotivated. For me, this is not a good reason to avoid exercise (even if it’s just a little bit).

So, I usually prefer to check in with my body, rather than my brain when it comes to deciding what and how much exercise to take. My brain will make up any old excuse to get me out of exercising! Let me know in the comments if you feel the same!

If you’d like more help in finding time and space for you and exercise, why not take a look at the Self-Care Toolkit? This is a workbook and printable worksheets to help you plan your self-care, exercise and track your movement and self-care habits. Click here to learn more.

CONCLUSION

The most important thing isn’t the length of your workout or the number of steps you take. It’s your willingness to return to yourself, again and again, with patience and care.

Moving your body isn’t punishment—it’s a way of saying: I’m worth showing up for.

And even if you don’t feel like it at first, you might be surprised by how much better you feel after.

Start small. Make it pleasant. Focus on how it feels. And remember: a little bit, done often, is more powerful than a lot, done once in a while.

So, what are you going to do right now to get some exercise? Let me know in the comments as I’d love to hear from you!

MORE ON THIS TOPIC

Here are some other related articles which you might enjoy:

• 7 Reasons a Walk in Nature Calms Your Body and Mind
• 10 Minimalist Self-Care Tips for Calm and Peace of Mind
• 6 Self-Care Habits for Your Daily Routine
• 50 Simple Self-Care Ideas That Take 10 Minutes or Less
• Simple Tips for Healthy Eating and Meal Prep (+ Free Printable)

GRAB A FREE PRINTABLE

Still feeling unmotivated or just run out of inspiration? Don’t worry – I’ve created a free printable with 20 ideas to help you get more movement in your day, even if you’re busy. Pop your details in the box below so I know where to send it.