We’ve all been there before: you’ve come to the end of the day, realise you’ve done zilch exercise and feel entirely exhausted.
If you’re like most people, you may just roll into bed and say you’ll make up for it by exercising tomorrow.
You’re definitely not alone. After a long and tiring day, motivation can definitely take a hit. However, self-care is so important for your health and wellbeing.
Here are tips from Steph Claire Smith, co-founder of Keep It Cleaner (KIC) health and wellness app, that help her to fit in a workout on the evenings when she would rather curl up in bed.
Get your workout clothes ready in the morning
Make it as easy as possible to get moving. Place any equipment handy and nearby, not in a cupboard that you need to spend time rummaging through.
Have your clothes laid out so it’s all there ready for your end of day movement.
Pre-plan your workout
If you’ve got a plan, you’re more likely to stick to it.
Alternatively, you could turn to a workout app such as the KIC app so you can just press play and get stuck in!
It includes slower movement workouts like Pilates or yoga if that’s what your body’s craving. Any movement is better than none.
Write out your why
“For me, I move my body for the way it makes me feel! Working out, even if it’s just five minutes, helps to boost my energy and my mental health, which allows me to be a better mum to Harvey, so that’s a big motivator for me,” Smith said.
Don’t wait for motivation to show up
It’s all about developing a routine.
“Majority of the time my motivation arrives five minutes into the workout once those endorphins start flowing,” Smith said.
Be kind to yourself
Don’t feel down if you aren’t as active on an evening. Try moving to suit your mood. If you’re feeling tired, try a yoga flow. Do what works for you.
Steph Claire Smith often does quick workouts from home. Image: Instagram.
A 10-minute core workout
This workout, provided by Steph Claire Smith, is low impact yet you will feel great knowing you have dedicated some time to yourself and to give your core a workout.
After sitting or standing all day, we can forget to tend to our core, but it’s an important part of the body to strengthen, as it holds our posture and underpins all our movements.
Working the core can enhance our posture, balance and stability, and it can also help to prevent back pain or injury.
Perform each move for 45 seconds, then stop for 15 seconds to rest.
Once you’ve completed each exercise, pause for a minute and then complete a second round.
Crunches
Lying down, bend your knees and place the soles of your feet on the floor. Your hands are placed behind your head to support your neck. Breathe in to prepare, exhale lift your head and shoulders towards your knees, inhale to lower.
Heel taps
Lying down, bend your knees and place the soles of your feet on the floor, reach your hands towards your feet as you crunch and hold. Reach for one heel and then the next, trying to shorten your side as you reach to work your obliques.
Bicycle crunches
Place your hands behind your head, legs to table top, crunch and hold. Twist to one side as you extend the opposite leg long, then switch. If you get confused, imagine you’re pedalling on a bike!
Leg raises
Place your hands under your tailbone and send your legs straight up to the sky. Draw your bellybutton to your spine, slowly lower your legs as far as you feel comfortable, exhale to lift them back to the sky. For a challenge, reach your hands to the sky.
Dead bugs
Bring your legs to table top and your arms to sky. Reach your opposite arm and leg in opposing directions, return to centre and swap sides.
A little workout goes a long way
Even a workout of 10-minutes will be beneficial – it’ll get you moving, can be done in the comfort of your own home, and may even leave you feeling more energised.
On those days when you’re feeling tired or demotivated, consider doing this quick and low-effort workout – you’ll find that a little movement goes a long way.
