[End-of-Life Planning Diary] How to Regain the Motivation to Exercise

Introduction

About two weeks ago, I caught a summer cold.

My health has finally recovered, but

there is one problem.

That is—

I cannot regain the motivation to exercise.

Before I got sick, I had a habit of doing bodyweight exercises every other day.

However, ever since I caught the cold, my body feels heavy, and I cannot bring myself to resume exercising.

I have been lazy for the past few days, and a "feeling of having lost my vitality" continues to persist.

Tips for restarting exercise

When I looked into it, it seems there are several ways to restart exercising.

1. Try soaking up the morning sun

The reason for your lack of motivation might be an imbalance in your autonomic nervous system or a lack of serotonin. → A morning walk (even 5 minutes is fine) acts as a natural switch for your mind and body.

2. Start small with the "1-minute rule"

Thinking of "exercise = running for 30 minutes" makes the hurdle too high.
→ First, just stretch for one minute. Lower the hurdle significantly by doing things like marching in place while sitting in a chair.

3. Make "just preparing" your goal

Just changing into workout clothes, or just laying out the mat—
→ Even just stopping at the preparation stage can sometimes lead to the next action.

4. Combine it with something you like (pairing)

・March in place while watching your favorite drama
・Make your favorite protein shake a "post-workout reward"

→ By pairing exercise, which was a "chore," with something you "enjoy," you can approach it more positively.

5. Do not engage in self-criticism

A lack of motivation might be a sign that your mind and body are tired.
→ Even if there are days when you can't do it, don't blame yourself.

Conclusion

I have already started by doing two things: "soaking up the morning sun" and "trying it for just one minute."

While you shouldn't overdo it, your physical strength will definitely decline if you do nothing.

Without rushing, little by little —
I would like to resume exercising at my own pace.

Magazine

My physical condition has finally recovered, but

there is one thing I am struggling with.

That is,

the motivation to exercise has not returned

Before I caught a cold, I had made it a habit to do bodyweight exercises every other day.

Since catching the cold, I haven't been able to get in the mood to exercise.

Even in the few days since I've recovered, I've still been lazy.

I feel like I've somehow lost my vitality.

How to Restart

It seems there are various ways to restart exercising.

Try soaking up the morning sun

A lack of motivation might be due to an imbalance in the autonomic nervous system or a lack of serotonin.
→ A morning walk (even just 5 minutes is fine) acts as a natural switch.

Start small (the 1-minute rule)

Thinking of "exercising" as "running for 30 minutes" makes the hurdle too high.
→ Start by stretching for just one minute, marching in place while sitting in a chair, or similar activities.

Lower the hurdle for action

Setting the goal as just "getting ready" reduces the psychological burden.

Combine it with something you like (pairing)

• Marching in place while watching your favorite drama

• Making a delicious protein shake your "post-workout reward"

By combining it with a reward, you can change it from "something unpleasant" to "something to look forward to."

Don't deny yourself

A lack of motivation is a sign that your mind and body are tired.

In conclusion

Soak up the morning sun.

Start for just one minute.

I have started implementing these.

You shouldn't overdo it, but if you don't exercise, you will only continue to decline.

I will do my best.

Magazine