Sarah Blooms.

Get motivated to workout with The Ultimate Lazy Girl’s Guide to Exercise. Discover easy ways to get moving and stay active even when you don’t want to!

Are you struggling to find the motivation to exercise regularly? You’re not alone.

For many people, the idea of sweating it out at the gym or running for miles can be intimidating and unappealing. However, regular exercise is essential for maintaining good physical and mental health.

Fortunately, there are plenty of simple and effective ways to get fit without having to break a sweat. With the right mindset and a few helpful tips, you can overcome your lack of motivation and become a fitness enthusiast.

In this Lazy Girl’s Guide to Exercise, we’ll explore some low-intensity exercises that are perfect for people who don’t enjoy high-impact workouts.

I’ll also provide tips for getting started with exercise, staying motivated, and incorporating physical activity into your daily routine. These tips and tricks are exactly what I used to finally start my own fitness journey after many years of struggling to stay motivated.

Whether you’re a self-proclaimed lazy girl or just someone who’s looking for a more enjoyable way to exercise, this guide is for you!

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The Benefits of Regular Exercise

While exercise may not be your idea of fun, you can’t ignore all the great benefits of daily movement.

Regular exercise has numerous benefits, including improved physical health, mental well-being, and increased energy levels.

Engaging in physical activity can lower the risk of chronic diseases such as heart disease, diabetes, and obesity. Exercise also releases endorphins, which can boost mood, reduce stress and anxiety, and promote better sleep.

Finally, regular exercise can increase energy levels, making it easier to tackle daily tasks and improving overall quality of life.

Exercise was honestly the #1 thing that helped me get over my chronic fatigue. It seemed counterintuitive at the time because I thought my body needed more rest, but daily activity actually ended up giving me much more energy than I ever thought possible!

Once I started feeling better, I found myself motivated to eat healthier, which just compounded my energy and made me feel amazing!

Read more of my story here.

Why It’s Okay to Be “Lazy”

In today’s society, the term “lazy” is often associated with negative connotations, implying a lack of motivation or productivity. However, it’s important to recognize that being “lazy” isn’t always a bad thing.

In fact, taking time to rest and recharge can have numerous benefits for both your physical and mental health.

Research has shown that taking regular breaks and allowing yourself time to relax can actually increase productivity and creativity. By taking a step back from work or other responsibilities, you give your brain a chance to recharge and come up with fresh ideas.

Additionally, rest and relaxation are crucial for maintaining good physical health. Without proper rest, you may be more prone to illness and injury, and may struggle to maintain a healthy weight or lifestyle.

So don’t feel guilty for taking a day off or allowing yourself to rest when you need it. Remember that self-care is an important part of maintaining a happy and healthy life.

Embrace your inner “lazy” girl, and give yourself the time and space you need to thrive.

Finding the right balance between physical activity and rest is crucial for maintaining optimal health. While regular physical activity is essential for improving cardiovascular health, building strength and maintaining a healthy weight, it’s equally important to give your body time to rest and recover.

Rest and recovery allow your muscles to repair and grow stronger after exercise, and can help prevent injury and burnout. Additionally, rest is essential for promoting mental health and reducing stress levels.

So, whether it’s taking a day off from the gym, practicing relaxation techniques, or simply getting enough sleep, make sure you prioritize rest as an integral part of your overall health and wellness routine.

Remember, it’s not just about how much you exercise, it’s about finding the right balance that works for you and your body.

Lazy Girl’s Guide to Exercise: How to Get Motivated to Workout Even When You Don’t Feel Like It

1. Find Activities You Enjoy

The best way to make exercise a daily habit is to find activities you genuinely enjoy. Here are some tips to help you discover activities that you may enjoy:

• Reflect on your interests: Think about the things that you enjoy doing, such as listening to music, reading books, or spending time outdoors. Consider how you can incorporate these interests into new activities. Listen to podcasts or audiobooks as you walk, or ride a stationary bike or lift weights as you watch TV.
• Try new things: Be open to trying new activities. Take a class or attend a workshop to learn a new skill. Go on a hike or try a new sport. You may discover something you love that you never thought you would enjoy.
• Join a group: Join a club or group that shares your interests. This can be a great way to meet new people while enjoying an activity you love.
• Make it social: Involve friends or family in your activities. This can make them more enjoyable and provide a sense of social connection.
• Set goals: Set goals for yourself related to your chosen activity. This can provide a sense of accomplishment and motivation to continue. For example, when starting a walking program, aim for 20 minutes three times a week to start, and go up from there as you form the habit.
• Mix it up: Don’t be afraid to mix up your activities. Try something new every once in a while to keep things interesting.
• Embrace the process: Remember, exercise is a journey, not a destination. Embrace the process and enjoy the small victories along the way. Celebrate your progress and focus on how far you’ve come, rather than how far you have left to go.

I think the key here is to find gentle ways to be active, especially when you first start your fitness journey. If the physical activity is too intense and hard on your mind and body, you will be much less likely to stick with it.

Consistency is more important than intensity. You will get more benefits from gentle daily movement than intense HIIT workouts you can only stand to do a couple of times a week.

Some of my favorite workouts include walking, hiking, yoga, Qigong, pilates, weightlifting, and riding my exercise bike while I watch TV.

Qigong is an excellent gentle exercise that has numerous benefits for beginners and experiences exercisers alike. You can read more about my Qigong experience here.

When I walk alone with my dogs, I like to listen to podcasts or audiobooks to expand my mind as I’m active.

Weightlifting can be a great form of exercise that offers numerous benefits for both physical and mental health. It can help build muscle strength and endurance, improve bone density, boost metabolism, and enhance overall fitness. Additionally, weightlifting can improve mood, reduce stress levels, and boost self-confidence.

Many people are hesitant to try weightlifting because they may feel intimidated by the idea of lifting heavy weights or using gym equipment. However, weightlifting can be as simple as using free weights or kettlebells at home. These items can be purchased at a relatively low cost and can be used in the comfort of your own home.

When starting a weightlifting routine, it is important to begin with lighter weights and focus on proper form and technique. Gradually increase the weight over time as your strength and endurance improve. It is also important to warm up before lifting weights and to cool down and stretch afterwards.

There are many resources available for those interested in weightlifting, including online tutorials, workout programs, and personal trainers. A personal trainer can be particularly helpful in developing a weightlifting routine that is tailored to your specific needs and goals.

Overall, weightlifting is a great way to improve physical and mental health. Don’t be afraid to give it a try and see how it can benefit you.

Don’t like the idea of lifting bulky weights or kettlebells? Try resistance bands. Resistance bands are a great tool for getting some strength training in without having to lift heavy weights. They’re affordable, easy to use, and can be used for a variety of exercises. You can find plenty of resistance band workouts online, so start with something simple and work your way up.

Remember, finding activities you enjoy is a process of trial and error. It may take some time to discover what you truly love, but the journey can be rewarding. Enjoy the process and have fun!

2. Focus on Self-Care

Focusing on taking care of yourself can be a powerful motivator for forming a daily exercise routine. Rather than solely focusing on exercising to lose weight, shifting your mindset to prioritize your overall health and well-being can lead to sustainable and long-lasting changes.

Changing my mindset is what really helped me form a daily exercise habit. I focused on doing activities I enjoyed, and I made sure these activities were gentle on my mind and body so I was never sore or tired the next day.

When we view exercise as a way to take care of ourselves, we are more likely to approach it with a positive mindset and a sense of purpose. We may begin to prioritize movement and physical activity not as a chore, but as a means to boost our mood, reduce stress, and improve our overall quality of life.

Additionally, focusing on taking care of ourselves allows us to appreciate the benefits of exercise beyond just weight loss. Regular exercise has been linked to numerous health benefits, including improved cardiovascular health, reduced risk of chronic diseases, and increased energy levels.

To form a daily exercise routine, it can be helpful to start small and set achievable goals. Choose activities that you enjoy and that fit into your lifestyle. It’s important to listen to your body and avoid pushing yourself too hard too quickly. Consistency is key, so finding a routine that works for you and that you enjoy can make it easier to stick with over time.

Overall, prioritizing self-care and a holistic approach to exercise can be a powerful motivator for forming a daily exercise routine. By focusing on taking care of yourself, you can reap the benefits of exercise while also cultivating a positive and sustainable mindset.

3. Start Small

There is a common misconception that exercise needs to be intense and time-consuming to be effective. However, this couldn’t be further from the truth.

Incorporating small amounts of physical activity into your daily routine can have significant health benefits and make a real difference in your overall well-being.

Research has shown that just 30 minutes of moderate physical activity per day can lower the risk of chronic diseases and improve overall health.

If high-impact workouts like running or weightlifting aren’t your thing, don’t worry – there are plenty of low-intensity exercises that can still provide a great workout.

Yoga, for example, is a gentle form of exercise that can improve flexibility, balance, and strength. Walking is another excellent low-impact exercise that can be done anywhere and can help improve cardiovascular health.

Swimming is also a great option for people who want a low-impact workout that is easy on the joints while still offering a full-body workout.

Sometimes all you need to get motivated is a small goal to work towards. Set a goal to do 10 squats or 5 push-ups each day, and gradually increase the number over time. These small goals will help you to build momentum and stay motivated.

So, don’t feel guilty about being lazy when it comes to exercise – it’s okay to start small and gradually build up your fitness level.

4. Add Bursts of Activity to Your Day

Looking to incorporate more physical activity into your day but struggling to find the time? You don’t need to follow a formal exercise routine. By adding bursts of activity to your daily routine, you can increase your overall activity level without sacrificing too much time or energy.

Here are some simple ways to add bursts of activity to your day:

• Take the stairs instead of the elevator or escalator. This simple switch can help you burn calories and strengthen your lower body muscles.
• Do some stretching or bodyweight exercises during TV commercial breaks. This can help you break up sedentary periods and improve flexibility and muscle strength.
• Walk or bike to run errands instead of driving. This can help you get in some exercise while also accomplishing your to-do list. If you live within a reasonable distance of your workplace, consider walking or biking instead of driving. You’ll get in some exercise while also reducing your carbon footprint.
• Take a brisk walk around the block during your lunch break. This can help you get in some fresh air, clear your mind, and get some exercise in the process.
• Incorporate active hobbies into your downtime. Whether it’s dancing, gardening, or playing with your pets, finding fun and active hobbies can help you stay active and improve your overall fitness level.
• Household chores such as cleaning, gardening, and yard work can be surprisingly effective forms of exercise. Put on some music and tackle these tasks with enthusiasm to get your heart rate up and burn some calories.
• Take a lunchtime stroll. Rather than sitting at your desk or eating lunch out, take a walk around the block or in a nearby park. This can help you get in some fresh air, clear your mind, and get some exercise in the process.
• Dance it out: Dancing is a fun and easy way to get your body moving. Put on your favorite music and dance around your living room for a few minutes each day. Not only will it help you to burn calories, but it’s also a great mood booster.

By adding these bursts of activity into your daily routine, you can start to see improvements in your physical fitness and overall health. Remember, exercise doesn’t have to be a chore – with a little creativity and motivation, anyone can incorporate physical activity into their day.

5. Just Get Started

I think a lot of us focus on planning our exercise routines and never actually start them. I was guilty of this for a long time!

We know that exercise is good for us, and we might have some goals we want to accomplish like getting fit and losing weight, but we keep letting our busy schedules get in the way.

Instead of making excuses (no judgment! Remember, I did this for a LONG time), just take the plunge. You’ll never accomplish your goals if you keep planning and never actually do anything.

The truth is, you don’t need a perfect plan or the perfect gym to start exercising. All you need is a little bit of motivation and a willingness to take action. Whether it’s going for a walk around the block, doing a quick workout at home, or taking a yoga class, the important thing is to start moving your body.

Starting small can also be helpful. You don’t need to jump into an intense workout right away. Instead, start with something that feels manageable and build from there. Even a few minutes of exercise each day can make a big difference over time.

Another way to get started is to find an activity that you enjoy. Whether it’s dancing, hiking, swimming, or lifting weights, find something that you look forward to doing. When you enjoy the activity, you’re more likely to stick with it.

It’s also important to give yourself permission to make mistakes and learn as you go. You don’t need to have everything figured out from the beginning. Instead, embrace the journey and focus on progress, not perfection.

The most important thing when it comes to exercise is to just get started. Don’t wait for the perfect plan or the perfect time. Take action today and start moving your body in a way that feels good to you.

6. Stay Motivated

Staying motivated to exercise can be a challenge, especially for those who are just starting out on their fitness journey. However, there are several strategies that can help you stay on track and reach your goals.

• Track your progress: Keep track of your workouts and monitor your progress. Seeing improvements in your strength, endurance, or flexibility can be a powerful motivator.
• Find an accountability partner: Having someone to exercise with or who can hold you accountable can help you stay motivated. This can be a friend, family member, or a personal trainer.
• Reward yourself for meeting fitness goals: Give yourself a reward for meeting fitness goals, such as treating yourself to a massage or buying a new workout outfit.
• Practice self-compassion: Be kind to yourself and avoid negative self-talk about exercise. Instead of focusing on what you haven’t achieved, celebrate the small successes along the way.
• Reframe negative thoughts: If you find yourself dreading exercise, try reframing negative thoughts into positive ones. For example, instead of thinking “I have to work out,” try thinking “I get to work out and take care of my body.”
• Mix up your routine: To avoid getting bored with your routine, try mixing things up by trying new activities or changing your workout environment.

Remember, staying motivated is not always easy, but it is possible. Be patient with yourself and focus on progress, not perfection. With time and effort, you can reach your fitness goals and enjoy the benefits of regular exercise.

Getting exercise doesn’t have to be a chore. By incorporating these simple tips into your daily routine, you can get the benefits of exercise without even leaving your house. Remember, every little bit counts, so start small and work your way up. You got this!

More wellness tips:

5 Painless Ways to Eat More Plants Every Day

20 Easy Ways to Boost Your Metabolism and Lose Weight

20 Easy Ways to Drink More Water Every Day

Pin for Later: