5 Ways To Get Motivated To Move Your Body

Let’s just say it: sometimes the hardest part of working out is just getting dressed.

If you’re in midlife and struggling to find the motivation to move your body, you’re not lazy. You’re not broken. You’re probably just tired, overwhelmed, and maybe a little (a lot) sweaty for no reason.

I’ve been there. I'm there right now as I write this. Haven't lifted a single dumbbell in almost a week and counting. But I want to talk about what’s helping me get up, get out and get going—not out of punishment, but out of care. An yes, I'll even throw little bit of anxiety in there as I do, but you get it.

Why Motivation Feels So Hard Right Now

As I understand it, during perimenopause and menopause, our energy levels shift. Our sleep got weird. Our joints ache. Our moods continue to swing. And the idea of doing a 45-minute HIIT class? Laughable.

Add to that the fact that many of us were raised to see exercise as a way to shrink ourselves—not strengthen ourselves—and it’s no wonder we feel stuck. The old motivators just don't work anymore. Skinny is less of the goal. Strength and metabolic health are where's it's at.

What’s Helped Me Move (Even When I Don’t Feel Like It)

1. I lowered the bar.

   
   

Some days, a 10-minute walk is enough. Some days, stretching in my pajamas counts. I stopped chasing “perfect” workouts and started celebrating *any* movement.

2. I found movement I actually enjoy.

   
   

I don’t run. I don’t do Pilates. I don't even have a gym membership. But I will break out in spontaneous dance or jumping jacks,, walk the dog, or do a (very) gentle yoga video on YouTube. I find YouTube to be an amazing, free source of workouts that keeps me coming back for more. Variety at your fingertips. Make a playlist and add or subtract videos to keep it fresh and enjoyable. If it feels like punishment, I don’t do it.

3. I use the 10-minute rule.

   
   

I tell myself: “Just move for 10 minutes. If you still want to stop, you can.” Most of the time, I keep going. But even if I don’t? I still moved. I Keep a set of light dumbbells handy right there in my living room and just move while watching TV. For 10 minutes. It really can be that easy. And all of it counts.

4. I pair it with something I love.

   
   

Music. Podcasts. A phone call with a friend. Movement doesn’t have to be silent or serious. Sometimes I walk or do yard work just to listen to my favorite playlist. Memorize a short routine and do it while watching your favorite reality TV show. Honestly there are no rules.

5. I remind myself: this is for me

Not for weight loss. Not for anyone else’s approval. Just for me—to feel stronger, clearer, more grounded in my body.

And for days when even the best attempt at motivation escapes you, here are some gentle movement ideas that can still be of benefit:

• 10-minute stretch before bed

• Walk-and-talk phone calls

• Dancing to one song in the kitchen

• Gardening, vacuuming, or tidying with music

• Calf raises or squats while brushing teeth

The Take Away

You don’t need to be motivated. You just need to start small.

You don’t need to do it all. You just need to do what feels kind.

You don’t need to “get your body back.” You’re already in it—and it’s worthy of your time and care.

So if you’re struggling to move today, I see you.

And if all you do is stretch your arms overhead and breathe deeply? That counts too.

What’s your favorite “bare minimum” movement ritual? Share it in the comments—I’d love to hear what’s working for you.