How to find motivation to exercise after a long day of work?

How to find motivation to exercise after a long day of work?

After you’ve gone to work all day, it can be hard to want to come home and exercise. But it’s very important that you take good care of yourself and your health. Here are some things you can do, in order to make exercising after work easier. When you create a routine that incorporates exercise more naturally, you’ll be a lot more likely to stick to it. Even when you’re tired or the day has been stressful, getting in a good workout can really help you feel good. Consider these options for your exercise plans, so you can stay properly motivated.

1. Plan Your Activities Before You Head Out the Door in the Morning

Leaving things to chance is a good way to stop them from getting done. When you plan things ahead of time, you’ll be more prepared and able to accomplish your goals. Have your exercise gear ready before you leave for work, so you can just grab your bag and get going. You can even get your gear ready the night before, if that’s more convenient.

Plan Your Activities Before You Head Out the Door in the Morning

2. Make Exercise a “Pit Stop” On the Way Home From Work

You don’t want to have to come home after work, get your workout clothes, and then go to the gym or for a run. Instead, stop on the way home from work and get your workout done. Then you can go home and relax, have dinner, take a shower, or anything else you’d like to do. You’ll be a lot more likely to get your exercise out of the way if it’s a stop you make on the way home.

3. Write Down Your Schedule and Set Reminders

Set your schedule up the way you want it to be, and set reminders on your phone or anywhere else you’ll see them. Motivation for exercise can help early on, but it’s discipline that will really keep you going and focused. If you work hard on a disciplined schedule, your workout will just be a part of your life. That makes you a lot more likely to get that workout in, even if your workday has been long.

4. Work Out With a Friend

Working out with a friend can really make the difference. It’s not always easy to stay motivated, and it can be easy to skip a workout if no one will really know. But if you know there’s someone waiting for you at the gym, you’ll be a lot more likely to go. After all, you don’t want to let them down. Finding someone to work out with you can really help.

Work Out With a Friend

6. Get Rid of Messy Distractions

Life is full of distractions like phones ringing, email notifications disturbing your rest, children wanting your attention, the latest TV show, and much more. You don’t want to let those things get in your way. Turn off your phone’s ringer so you don’t hear notifications, and get your workout in before you get home to the children and the TV. That way you’ll reduce the chances of getting distracted and missing your workout.

7. Engage in Activities You Like

One of the best ways to keep your motivation for working out, even after your day has been long, is to choose an activity you enjoy. If you hate running, you don’t have to run. You can take a spin class, do yoga, or lift weights, instead. There’s always something you can do for good exercise that you can also find fun. When you locate that option, stick with it and look for ways to build on it for a great workout.

Engage in Activities You Like

8. Take a Break When You Really Need It

Sometimes you really are exhausted, and you just need a break. If that’s the case, go ahead and skip your workout after work. Just don’t make a habit of doing that, and a day here and there won’t hurt anything. You can give yourself permission to rest when you need it, and still meet your exercise and health goals. Working long hours doesn’t have to stop you from being healthy or getting the exercise you’d like. Stay focused on the kinds of goals you have, and do your best to meet them. Be flexible and realistic, and you’ll find ways to meet and even exceed the goals that are important to you.

Kylie Browne

Kylie is our friendly Community Manager. Organizing advocate. 80s music fan. Busy Mom. Amateur over thinker. Thrives on coffee and chocolate.

5 thoughts on “How to find motivation to exercise after a long day of work?

  1. Ava Quinn says:

    Great post! These are some really effective ways you can gain back your motivation. I really like the idea of considering your workout as a “pitstop” and go to the gym straight from work. I think this is super effective because you don’t have the opportunity to stay at your house once you get there and are almost forced to at least try to do your workout. Another thing is if your feeling unmotivated you should still go to the gym and do your warm up. This is because after your warm up if you still don’t want to workout then just go home and try another day but most of the time you will now have more adrenaline and want to continue your workout. The article talks more about different ways you can stay motivated. Great information!

  2. Rebecca Gardner says:

    It made sense when you said that working out with a friend will help us stay motivated since we won’t want to let them down. Additionally, if you don’t have friends nearby or they’re too busy, you can find a group fitness class to attend on your own. THis is a great way to make new friends while also getting the motivation benefits you mentioned!

  3. Vera says:

    This is a thoughtful post. When I resumed working in an office space (I worked remotely) I found it hard combining work and work out sessions. But I took one step at a time, and what I incorporated was walking to the gym from my office. I had to sign up with a gym near my office to encourage my new habit. Thanks for sharing

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