How to exercise when you’d really rather just not exercise at all

Waging a successful fitness campaign is rewarding, but it can be tough. It’s probably a familiar cycle: you come out swinging to begin with – but then regular sessions turn into occasional ones, and eventually you’re tempted by the siren call of bed instead of your morning workout.

After all, we’re only human. It’s hard to turn that initial burst of motivation into a long-lasting physical routine. They don’t call it a workout for nothing.

Whether you’re getting back into exercise or beginning fresh, these five tips will help you find the will

Fitness burnout might be the reason for waning motivation. Things like exhaustion, muscle soreness, joint pain, loss of appetite, and lack of sleep commonly occur when people start exercising too hard, too fast.

During your initial active period, less is more. Experts recommend starting with moderate-intensity activities (like power walking) for as little as 5-10 minutes a day, and then increasing that time by small increments until you’re getting in 150–300 minutes per week. This is a safe and effective way to springboard to more intensive exercises without burning out or injuring yourself.

It’s helpful to craft a vision for your fitness campaign. A good place to start is by creating a customised fitness plan that realistically considers things like your current fitness level, exercises that are conducive to your schedule and lifestyle, and the equipment or facilities required. Booking a session with a qualified personal trainer is likely your best bet when it comes to developing a plan that works for you.

It’s also helpful to include a set of personal goals and keep a record of your achievements over time. Small wins will help fuel your sense of accomplishment and keep you on track.

Getting fit isn’t only about lacing up your runners. Health is a holistic process that’s also affected by nutrition, sleep quality, and mindfulness.

Aim for a nutrition plan that matches your energy needs and includes a balanced mix of good fats, proteins, carbohydrates, vitamins, and minerals. Plus, of course, lots of water.

Exercise should be challenging. That said, physical activity should be enjoyable. The more you enjoy your workout, the more likely you are to keep doing it.

You should also aim to work out different parts of your body. Leg workouts, for instance, are great to do around twice a week, and their benefits range from strengthened muscles to reduced risk of injury. Think squats, leg curls, and lunges.

It’s also helpful to work different exercises with varying levels of intensity into your routine to build endurance – and don’t forget regular rest days. A yoga or Pilates class each week can improve things like flexibility, strength, and cardiovascular fitness, and they don’t involve the same level of intensity as, say, a HITT workout.

Research on ‘enclothed cognition’ shows that what you wear can influence the way you think and act. People wearing a doctor’s coat tend to pay more attention to tasks at hand, for instance. The same can apply to activewear and athletes, of any level: the right clothing can make you more confident and motivated.

And there’s no time like the present. “Don’t wait [until you’re slimmer] to get nice clothes,” says psychologist and personal trainer Susan Rudnicki, in an article in The Atlantic. “You’re allowed to feel good now.”