Exercise methods when motivation is low
Spring can be weird. Energy isn’t fully back yet. So this plan assumes you’re not fired up for exercise yet. Let’s just try to keep a steady rhythm.
Goal: 150 minutes
Theme: Gentle momentum
Monday – 20 minutes walking
- Very short walk
- Only one rule: you must stop before you’re tired
Tuesday – 20 minutes walking
- It’s a walking day again
Wednesday – 20 minutes home cardio
- At-home light cardio
- Try marching in place, step-ups on stairs, dancing to favourite music, or shadow boxing
- Focus on keeping a steady rhythm for several moments
- Take breaks as needed to hydrate and find the rhythm as needed
Thursday or Friday – 20 minutes calm movement
- Stretch and balance session
- Stand on one leg while brushing teeth
- Slow calf raises
- Light spinal mobility
- Any other stretches from workout videos or books that feel gentle to you
Saturday – 40 minutes walk
- Outdoor “destination walk”
- Walk 20 minutes to a bookstore, coffee shop, or park bench
- Sit and relax, watch birds, or read for a short time
- Walk home, before you start to feel cold
Sunday – 30 minutes aerobic activity
- Short cardio session with gear or sport
- Examples: bike ride, roller skate
- Or get your sports gear out and play basketball, street hockey, or kick a ball back and forth with friends or family (or a neighbour)
- Not intense, and just long enough to feel warm
Total: 150 minutes.
Notice something? None of this required heroic willpower.
Feel free to substitute your own favourite activities into your lifestyle. I’m maily here to encourage you to add fitness if it isn’t already part of your lifestyle.