motivation to move

It’s more important than ever to maintain a healthy active lifestyle and I have a feeling you don’t need us to tell you this. The latest findings from the Centre for Addiction and Mental Health (CAMH) in Toronto — which surveyed more than 1,000 adults between Sept.18 and 22 — found around 30 per cent of parents with children under 18 still living at home report feeling depressed. Exercise has been proven to be a more effective treatment for mild depression than medication.

With studios and gyms closed, being at home doesn’t have to mean your movement routine comes to an end. With a little prep work and a routine, staying motivated isn't as hard as many might think. 

Here are ideas that will help you stay motivated from home. 

Carve out a studio space in your home

It’s easy to fall into the excuse that you don’t have enough space for a home gym, but really any corner of your home will do. Clear out a space big enough to lay out a mat and decide this will become your new home studio. Fill it with inspiring quotes, equipment and sensory motivators like essential oil or a set of wireless headphones.

Find the right time for you to move your body and stick to it. 

Routine is critical when looking for the motivation to workout. Early morning, lunch break, post kids’ bedtime etc. Some of these may sound like a compelling time to work out and others feel very unappealing. Choose the time of day that works best for your schedule and commit to moving your body 3 - 4 times a week at that time. Start with a 30 min commitment (no excuses) and be open to extending it if you feel good. 

Manifest the benefits of movement. 

Visualizing the benefits of a behavior is a useful motivational strategy. For example, when I’m deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run through the trees. 

Grab a pen and write down all of the excuses your mind creates to stop you from working out. Write a compelling list of benefit statements you’ll use next time you create the excuse. 

1. I’m too tired – working out will help me feel energized and inspired.

2. I don’t have enough time – I will trade in some of my Netflix time to move my body today instead.

3. I am injured – I will commit to modifying my workout so I do not cause further harm while strengthening my body.  

4. I don’t have the equipment needed – I will be creative and look around my house for objects I can use instead.

5. I just don’t want to – I know that I never feel like it and I never regret it.

Create a commitment contract 

We can make promises to ourselves all day long, but research shows we’re more likely to follow through with pledges when we make them in front of friends. Use our 30 day movement plan or create your own. Check off each day you complete a workout and offer yourself a reward at the end for completing your commitment contract. Share your contract with a fit friend or accountability partner and ask them to check in on your progress regularly.  

Invest in equipment that makes you feel stronger.

We have created a comprehensive list of equipment you may want to buy for your home gym. None of it is necessary to move your body regularly but sometimes it helps to have some fun props calling your name from your studio corner at home when you need the motivation most. 

The bottom line

The best thing you can do is act. Chances are, if you are reading this then you already know what you need to do to make sure you feel motivated to work out more from home. You understand all the benefits and how good you feel so what are you waiting for? Pick one or all of the actions items listed above and let’s shift into action now. 

Sure, the couch looks great when you finish a long day, but sinking into it will feel so much better after you’ve moved your body and exercised.

If you or someone you know if suffering from depression right now, it can feel harder than usual to find the motivation to move your body. Understand that you are not alone in feeling this way and reach out to a professional or friend who might be able to guide you into movement and feeling better.