It’s important to fit physical activity and exercise into your daily routine, but nine-to-five jobs don’t always give you a lot of opportunities to do so. That is why many people choose to work out at the gym after work. However, after a long day, that can sometimes be easier said than done.
Since we know how important your health is to you, we have compiled some tips for how you can cut out the excuses and stay motivated to continue your after-work gym sessions.
Plan Ahead and Create a Routine
If you really want to make a post-work gym visit part of your daily routine, then you first need to create a plan and stick to it. If you go about your day willy-nilly, then you are bound to forget about the gym from time to time. Eventually, you will find that you aren’t going to the gym at all. Make it official by marking your calendar and setting reminders on your phone that will sound off at the end of the work day and remind you that it is time to get to the gym.
Since anyone can ignore an alarm, you also need to make this routine as consistent as possible so you stay motivated. It can take 21 days of following the same behavior every day to form a habit. If you can go that long, then you have a good chance of sticking with that routine going forwards.
Another way to stay motivated is to create an objective for yourself. In many cases, that will be a certain weight loss goal that you hope to meet. Write that goal down on your calendar and hang it up on your cubicle or office wall so you see it every day as a reminder that you want to hit the gym. Make sure to keep your goals manageable so you don’t fail before you begin.
People tend to make many excuses that prohibit them from exercising, but you must plan ahead so you have everything you need. Then, you won’t have a reason not to hit the gym. Some people might forget their phone charger so they don’t have enough battery to listen to their music. This allows them to make the excuse that without music, they can’t go to the gym.
Others may forget their contact lenses. If you typically wear glasses, remember that you can still work out with eye glasses by attaching a strap that will keep them snugly on your face, or you can focus on stretching and less-active exercises on the days that you have to workout with your glasses. Find workarounds to these common problems instead of using them as excuses to skip a workout.
Stay Energized All Day
Another reason why many people fail to follow through on their after-work gym visit is that they are tired after a long day. You may wrap up a harsh day of talking to clients and filing reports, and you just want to go home and rest. You may already be lifting heavy objects at a warehouse job. Whatever the case is, you may need to make a change to your daily routine so that you are not so exhausted at the end of the day.
The first step is to make sure that you are getting enough sleep every night. When you don’t get your seven to nine hours of sleep every night, then you wake up feeling groggy. Even if you have a cup of coffee, you could still feel fatigued before your day even gets started. If you have trouble falling asleep each night, then you can correct your circadian rhythm by going to bed and waking up at the same time every day, even on weekends. Also, avoid drinking coffee or eating too close to bedtime, or you could have an upset stomach that further delays sleep.
Even if you get enough sleep, you may still feel groggy after lunch. You can continue to stay energized the whole day by incorporating a workout-friendly diet. Avoid fast food that will make you feel sluggish. Instead, eat foods higher in protein, like chickpeas or tofu. It’s also important to eat plenty of vegetables.
You can prevent exhaustion by drinking enough water to avoid dehydration. Dehydration can slow the blood flow to your brain which makes your heart work harder. Make sure to drink plenty of water during your workout, as well.
Take Your Fitness to the Next Level
If you still lack the proper motivation to go to the gym every day but you really want to improve your health, then you may need to try something new. For instance, you could promise yourself a reward if you meet a certain workout goal, such as a special dinner out with your spouse or a day at the amusement park.
You can also find a personal ally to partner up with, such as a coworker or a friend who works close by. Make a plan to meet with them every day at the same time, and you can go to the gym together. That way, you can spot each other and provide the encouragement that both of you may need to continue your routine.
Another great way to get serious about your health is to hire a personal trainer that you meet with several times a week. This is a great motivation to go after work because you have a coach that wants to see you succeed. You’ll also remember that you are paying for their services, so if you don’t go then you are wasting money. These days, cash is not something most can afford to waste.
As you can see, there are many ways that you can find the mental strength and motivation to go to the gym after work and improve your physical health. If you are serious about improvement, then consider these tips and you will more than likely reach your goals.
Dan Matthews is a writer, content consultant, and conservationist. While Dan writes on a variety of topics, he loves to focus on feeling better both mentally and physically, and imparting health tips to others can help make the world a better place to reside. When Dan isn’t working on new content, you can find him with a coffee cup in one hand and searching for new music in the other.