We all know movement is good for us. It helps us stay healthier, sleep better, and feel more energised. But let’s be honest: some days, the thought of “working out” feels impossible. Maybe you’re tired, stressed, or simply don’t have the energy to lace up your trainers and go for a run.
The good news? Movement doesn’t have to be about strict routines or pushing yourself to the limit. It can be small, gentle, and woven into your everyday life. The important thing is to move your body in ways that feel kind, not punishing.
Why Motivation Feels So Hard
When you’re exhausted or weighed down by stress, the last thing your brain wants is effort. That doesn’t mean you’re lazy. It means your energy is being pulled in other directions. On top of that, we live in a world where “fitness” often gets portrayed as hours in the gym or running marathons — and that can make even the first step feel daunting.
Shifting your mindset from “I need to work out” to “I just want to move a little” makes all the difference.
Start Small, Really Small
If motivation is low, don’t aim for a 5k run. Aim for something so small it feels doable:
Walking around the room while you make tea
Doing five squats while brushing your teeth
Standing up to stretch after sitting too long
It might not look like much, but every little bit adds up. More importantly, it tells your brain, “I can do this,” which often leads to more movement naturally.
Turn Daily Tasks Into Movement
Exercise doesn’t always need a yoga mat or dumbbells. Everyday chores can double as movement:
Put on music and dance while you clean
Carry shopping bags with intention, using them as mini weights
Take the stairs instead of the lift
Do calf raises while waiting for the kettle to boil
It may not feel like a “workout,” but your body doesn’t care what label you give it — it just knows it’s moving.
Make It Enjoyable
Movement should feel like a release, not a punishment. Think about what actually feels good:
Dancing to your favourite song in the kitchen
A slow walk in the fresh air
Gentle yoga or stretching before bed
Throwing a ball around with your kids or pets
Enjoyment creates consistency. If you hate running, forcing yourself to do it won’t last. Find the kind of movement that makes you feel lighter, not drained.
Use the “Five Minute Rule”
Tell yourself you’ll move for just five minutes. That could be a short walk, some stretches, or a handful of push-ups. Often, once you’ve started, momentum kicks in and you end up doing more. But even if you stop after five minutes, you’ve still done something positive for your body.
Be Gentle With Expectations
Not every day will be full of energy — and that’s okay. Some days, moving your body might just mean a walk to the end of the street or rolling your shoulders at your desk. Other days, you’ll find you can do more. Both count. What matters is consistency, not perfection.
The Mental Shift: From Exercise to Care
Try reframing movement as self-care instead of a chore. Rather than “I have to work out,” think “I want to give my body a little care today.” This removes guilt and turns movement into an act of kindness rather than an obligation.
Motivation isn’t about always feeling ready. It’s about doing small things that remind you your body deserves care. Moving doesn’t have to be dramatic or Instagram-worthy. It can be as simple as dancing in your kitchen, stretching before bed, or taking a walk while you clear your head.
Every bit of movement counts, and every time you choose to move, no matter how small, you’re making a choice to look after yourself.
