finding the energy and motivation to workout after a long day

We go to bed with the intention of waking up feeling alive and rejuvenated, only to spend the rest of the day counting down the hours until we can soundly sleep again. We’ve all been there. But, did you know that exercise can actually help you sleep better and improve your mental alertness the next day? ​

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If you’re feeling like you can’t overcome the tired, procrastinating phase before a workout, give these tips a go:

• CHANGE YOUR PERSPECTIVE: If you think of exercise as a dreaded chore, your mind and body will naturally generate excuses to prevent you from doing it. Change your perspective about exercise and start seeing it in a new light. You don’t ‘have’ to workout, you GET to workout. When you thank your body for all that it can do, instead of hating it for what it can’t, incredible things begin to happen. Regard your workout session as ‘me-time’ or a special self-care ritual, and suddenly it will feel like a privilege rather than a task.

• STAY HYDRATED: Not drinking enough, or any, water is a surefire way to experience headaches, fatigue and overall grogginess. Dehydration can drastically alter your mood, energy level, mental clarity. According to this study, dehydration impairs muscle function and leads to frailty, as well as prolonged soreness. Set a goal for how many ounces of water you need to drink and check in on your progress throughout the day. If you don’t love the taste of water alone, try infusing it with citrus fruits or safe electrolyte/collagen powders. You can also eat your way to hydration through water-dense fruits and vegetables like watermelon, honeydew, cucumber and celery.

• BREATHE: If you’re having a rough day or facing a wave of overwhelming thoughts, you are bound to feel too tired for physical activity. Pausing to take a few breaths to release this tension, both mentally and physically, lends the opportunity to reset. Breathwork enables your parasympathetic nervous system to kick in, immediately welcoming a state of relaxation. You can also meditate mindfully for 10 to 20 minutes to sharpen your concentration. Deep inhale and exhalation streamlines oxygen circulation to your brain. By letting go of stressors and allowing oxygen to flow to your brain, you can considerably increase your energy levels.
• CHANGE YOUR WORKOUT ROUTINE: Plateauing with your workout routine can have you feeling bored and uninspired. Go back to your drawing board and think about the kind of movement you look forward to. Is it playing tennis? Dancing? Hula hooping? Incorporating a little fun into your routine switches things up while keeping you actively engaged.

• NETFLIX AND EXERCISE: Who says watching television means staying stationary on the couch? There are plenty of bodyweight exercises you could do while seated, without any equipment at all. If you’re serious about TV time, this is a perfect way to get your self-care ritual in,, ahem, workout session, while catching up on your favorite series.

• WORKOUT BEFORE YOU GO HOME: If you find that you often feel too lazy to work out once you get home, take your workout clothes with you to work and drive straight to your workout when the workday ends. Leaving a designated gym bag in the car may also be beneficial.
• BECOME ACCOUNTABLE TO SOMEONE: You show up to work even when you don’t feel like it because you are accountable to your boss. If there’s a family member or close friend who is genuinely concerned about your fitness goals, connect with them, and ask them to keep you accountable. Better yet, bring them with you to your workout! You can also turn to an online community of people who share the same goals as you. Learn from the struggles of others and how they cope with them, ask for help when you need it, and share your trials and tribulations. A like-minded community creates an environment for growth.
• EAT RIGHT: Choose your breakfast and lunch wisely. If you’re planning to work out toward the end of the day, avoid eating a heavy lunch or foods that promote bloat. Nourish your body with the vitamins, antioxidants, and phytochemicals it needs to not only function properly, but optimally. A healthy, balanced and dynamic diet is the key to increased energy levels, strong bones, and a healthy heart. ​

Finding the energy and motivation to workout after a long and stressful day is a lot like looking for a misplaced item. Stop to breathe, clear your mind, retrace your steps, and refer back to your routine. ​

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Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.