OK, I have two: First, I choose a "bare minimum" approach and remove all barriers to entry — I'll move on the living room rug in my pajamas (won't even go to my workout space with a mat) — and either do my actual bare minimum workout (https://howtomove.substack.com/p/a-bare-minimum-workout-you-can-do) or pick a very short video on the Peloton app, i.e. a 10- or 15-minute barre class.
The other thing I'll sometimes do is, instead of saying, "I'm going to the gym for a workout," I'll literally just say in my mind that all I have to do is GET to the gym. Get dressed, put on shoes, walk over there. That is often the hardest part, and when I get there I find I am super ready to go and will end up doing a whole 45-minute or hour-long session.
My version of this is to say I'll just go and stretch if I don't feel like anything else when I get there. once you're on a mat stretching, it feels easier to do a few pilates moves, yoga poses, and then maybe even get up and do some weights. But if not, at least you've stretched!
"just get to the gym" is such a good one—back when I swam for my workouts, by the time I got there and got my suit on, it was like "well, might as well swim!" And then once you're moving your body remembers that it actually likes to move!
I allow myself to do a giant loud weird groan, like one a dog makes. It's usually so goofy that It makes me just light enough to heave myself up to move in some way.
Hahaha I love this so much. And weirdly enough a big groan or sigh is a good way to help your pelvic floor relax! It’s oddly powerful — maybe it releases just enough tension that your body can relax enough to move forward?? (I am totally going to try this 😆)
In the Try January group chat, someone else set a goal of doing something kind for their back. I stole that goal, and as a lifelong back pain sufferer, it's the best motivator I've found (paired with the bare minimum workout option). Honestly what I struggle with is that so much therapy and healing over the past 5 years has been about learning to listen to my body and the wisdom inside of me, instead of letting external "shoulds" dictate the value I place on myself and my choices (sorry if this is too meta). I struggle a bit with the balance of listening to that tired, overwhelmed part of me begging for rest, and the forward planning part of me that knows sometimes you have to expend energy to make energy. You asked a very simple question, but honestly I find figuring out when to listen to the part of me that doesn't want to move, and when to override her to be the hardest part!
It really is so hard, especially for those with complicated histories with movement and their bodies (so… everyone??). Movement is so often the answer but also so often not the thing our body thinks it wants to do. So it's a real balance between listening to and respecting your body, and doing the things you know will benefit it even if it's like "No thank you!"
Whew, this describes this week so well. I have been exhausted and completely devastated by the news. The only thing that gets me going is being able to read or listen to something distracting while moving! I can read on my stair stepper, and listen to things on my walks, so I did more of those things this week. I can also listen to podcasts / audiobooks while I do strength workouts that I know really well, so I defaulted to the last progressive strength workout both days this week since I can do it without the video. And I REALLY didn't feel like lifting this week, but I reminded myself that it will be so much harder in the future if I don't keep up with it. I managed to move every weekday this week, but it was a tough one.
YES this is such a helpful reminder. I actually listened to Burnt Toast yesterday during my workout and it made things go so much faster! I'm listening to the Braiding Sweetgrass audiobook right now and have been craving a walk while I listen — maybe I'll try to do that today :-) Thanks for the idea. (And sorry it's been such a hard week. You're wayyyy not alone.)
Every day this week?! Katy that's fantastic! I think we all have to give ourselves some grace given what's happening all around us. Any movement is better than none at all and you've moved every day! Pat yourself on the back. (And send some of that motivation my way lol.)
The three big dogs definitely help! They are very conditioned to expect at least 10-15 minute walks when I finish my coffee in the morning and right when I get home from work, and will wait by the door with pitiful eyes and whines if I don’t take them. They are truly the only reason I get outside at ALL in the winter! I prescribe everyone border collies and lab mixes 😉
This was going to be my comment. Our goldendoodle will start running laps around the house if he doesn’t get at least 2 walks each day. So he’s my biggest motivator to at least walk, if nothing else. And I always, always feel better afterwards, even if I’m complaining beforehand.
Fresh air helps so many things, doesn’t it? As crabby as I am sometimes to have to head out in the drizzle or freezing weather, the pups are so very excited and happy to go that it’s worth it :-)
I usually lean on Spotify mixes and radio stations to do the work for me. "Best of 60s and 70s," "Pop songs of the 1980s" "80s radio," "Chappel Roan Radio" "Dance Mix Radio" are all things you can search in Spotify.
I also like to search for playlists based on BPM (beats per minute), because certain rhythms can get me into an unlocked place. 100bmp is good for walking, 110-120bpm is good for building energy and dancing around, and 120-140bpm is great for aggressive spin cycling :D
I also have a curated list of songs that I love singing along to — can highly recommend driving down to a coffee shop and rage-singing at full volume along the way...
Yes! If I start a cardio session with Steppennwolf's Magic Carpet Ride or the B-52s Love Shack, I can't help but get going! Looking for more recommendations for workout playlist!
Ooh these are such good jump start songs! I recently made a playlist called “reset button” that’s all the songs that shift my perspective, make me feel alive, and make me get into my body. More Than This by Roxy Music always does it for me!
This is how I've felt since the start of the year. Every few days I'll tell myself I need to move my body, and I always find an excuse not to. I KNOW it'll make me feel better and yet I still can't will myself to do it. I'm vowing to try your bare minimum workout tonight, and am hoping that if that's all I can do every couple days for the next few weeks, it's better than what I've been doing. Eager to read others' thoughts!
The 5 minute version of the bare minimum workout is my new best friend ever since December! Just in case you need permission / company in the barest minimum version of the bare minimum workout. And the only way I motivate myself to do that is to remind myself that without that piece of movement, backpain is coming for me. Based on somebody else from this community, I made my goal "do something kind for my back" instead of "move" and honestly that's a much more effective motivator for me. Still unpacking why :)
Back pain avoidance is truly my biggest motivator too. When you can move around without pain (or with less pain) your entire life feels more manageable.
The big thing I do is to remove all decision-making in advance. When I went to the office every day, I would pack my work clothes into my gym bag the night before, lay out my workout clothes, and basically make all the decisions about the workout etc the night before, so that in the morning I could just roll out of bed and autopilot my way to the gym without having to make the decision to do it.
Now that I'm mostly at home, I plan out all my workouts for the week on the Peloton app in advance. I work out first thing in the morning, so making it part of the everyday morning routine (wake up, take meds, brush teeth, put on workout clothes) helps to further reduce decision-making. There are days when I get to the mat and just don't feel like it, but I tell myself I can stop halfway through the class if I want, and usually once I get going I get into it.
So true! I tried habit stacking - bathroom routine, workout clothes, get moving. It really helps. I don't even ask myself the "Do you feel like it?" question anymore because, no, no I don't. And I probably never will. But what I DO like is after. That's the part I try to hold tight and remember. So instead of "Do I feel like moving?", I now ask, "Do you want that awesome feeling when it's done, knowing for the whole rest of the day that you did the thing?" Yes! Yes! Yes! Sad I have to play these mental games, but I know movement makes me better, I just have to do it.
I love this idea Jeannie! I am wondering if you wouldn’t mind explaining how you keep track of what workouts you want to do in the peloton app? Do you do stacks or bookmarks? I’m still figuring the best way to utilize the app. Thanks!
I schedule them! If you've never scheduled in the app before: When you're viewing the class details, tap the calendar icon (next to the stack icon) and you can add it to your schedule up to 2 weeks in advance. You can also add live classes to your schedule, then view your whole schedule in the app (tap the calendar icon on the top right).
I used to bookmark classes I wanted to take, but I lost track of them too easily that way. Now if I see a class, but I'm not sure when I want to take it, I'll schedule it for, say, 2 Sundays from now, and then when I'm looking at my schedule next, I'll see it and reschedule it for when I actually want to take it.
Caveat that while it's easy to play your scheduled class in the mobile app, for some reason you can't access your schedule on the AppleTV app, so when I'm doing a workout I know I need to view on the TV, I'll add it to my stack and do it that way.
I will do a Peloton "yoga anywhere" class, which are short (20 min or less) and include some seated yoga classes. I don't have to change my clothes, can do it in my office at work, and I know my back always thanks me afterwards.
What a great topic! Thanks for posing these questions. I like going on errands on foot, or walking the dog. Getting out into the city really helps jumpstart movement, for me. <3
Anything is better than nothing, so I decide just to put on my gym clothes and do one stretch and then usually that gets me into a workout. I also always, always have rest days!
To add to this, I'm exhausted from travelling but wanted to do a small workout. I picked your pilates sequence from the choose your own workout post and it was great! I still feel tired but so much better in my body. I often do a workout knowing it's for the benefit afterwards.
My main form of movement is running and at this time of year particularly, it can be tough to want to step out into the cold/dark/rain (I'm in cloudy London). I mainly bribe myself (the same approach I take to parenting tbh). So, sometimes it's knowing I can listen to a great audiobook , as I can only focus on them if I'm running or walking, otherwise I get too distracted by the screen. Shamefully, I am currently "reading" Nora Ephron's Heartburn for the first time, the soundtrack to my 10K run this morning. So worth it!
Sometimes it's planning a route that ends near a coffee shop I like - eyes on the prize!
I also enjoy ticking things off, looking at stats, planning, so apps like Garmin, Strava, Coopah etc are all a good incentive for me, bringing in that bit of accountability too.
Oooh yes I love this. I have sometimes had a treadmill/elliptical show — something really juicy I only let myself watch while walking on one of those machines. It definitely helps! A Nora Ephron audiobook sounds perfect too 😊
Great question? As a runner, the saying goes, the first step (minimum step) is just putting your shoes on. As a movement professional myself, what I've come to realize is there are very real disruptive experiences to the neuromuscular system keeping people from being active. The ease and flow are missing. This is due to injuries, accidents, surgeries, medical procedures, acute illness, and, believe it or not, early life experiences. The foundation of movement didn't come together quite right. My career has been focused on finding a way to help reset the muscle coordination to enable people of all ages to be active again. It's been an amazing journey. Yet sadly, so many people are resigned to their struggle. There is another option.
I’ve been having trouble with the notion of “capital e Exercise” lately. I used to love barre, Pilates, and yoga, but nothing feels “right” for me in this season of life.
I did a pelvic floor biofeedback video game at the physical therapist’s office last week, and it was so entertaining, relaxing, and focusing. And now I’m thinking, do I buy myself a Nintendo Switch? I remember playing Wii Sports many years ago, and it was really fun. Seems like this could be an opportunity for joyful movement, but also kind of a big investment that could get boring in a couple of weeks. Any experiences with video game based exercise?
I use the phrase "do what you can do, not what you can't do." That helps me break through the resistance and find something that feels handleable in the moment. It might mean putting on music loud and dancing around with some light weights, doing exercises in a totally unstructured way. Once I get going, I may end up wanting to do more, or I may not, but I'm always happy I did something. Today is my cardio day, but it is snowing and going to the gym in snow boots is just not what I'm into. So I'm going to tell my husband he doesn't need to break out the snowblower, I'm going to shovel.
OK, I have two: First, I choose a "bare minimum" approach and remove all barriers to entry — I'll move on the living room rug in my pajamas (won't even go to my workout space with a mat) — and either do my actual bare minimum workout (https://howtomove.substack.com/p/a-bare-minimum-workout-you-can-do) or pick a very short video on the Peloton app, i.e. a 10- or 15-minute barre class.
The other thing I'll sometimes do is, instead of saying, "I'm going to the gym for a workout," I'll literally just say in my mind that all I have to do is GET to the gym. Get dressed, put on shoes, walk over there. That is often the hardest part, and when I get there I find I am super ready to go and will end up doing a whole 45-minute or hour-long session.
My version of this is to say I'll just go and stretch if I don't feel like anything else when I get there. once you're on a mat stretching, it feels easier to do a few pilates moves, yoga poses, and then maybe even get up and do some weights. But if not, at least you've stretched!
I was going to say something similar!
Yesssssssss
"just get to the gym" is such a good one—back when I swam for my workouts, by the time I got there and got my suit on, it was like "well, might as well swim!" And then once you're moving your body remembers that it actually likes to move!
I allow myself to do a giant loud weird groan, like one a dog makes. It's usually so goofy that It makes me just light enough to heave myself up to move in some way.
Hahaha I love this so much. And weirdly enough a big groan or sigh is a good way to help your pelvic floor relax! It’s oddly powerful — maybe it releases just enough tension that your body can relax enough to move forward?? (I am totally going to try this 😆)
In the Try January group chat, someone else set a goal of doing something kind for their back. I stole that goal, and as a lifelong back pain sufferer, it's the best motivator I've found (paired with the bare minimum workout option). Honestly what I struggle with is that so much therapy and healing over the past 5 years has been about learning to listen to my body and the wisdom inside of me, instead of letting external "shoulds" dictate the value I place on myself and my choices (sorry if this is too meta). I struggle a bit with the balance of listening to that tired, overwhelmed part of me begging for rest, and the forward planning part of me that knows sometimes you have to expend energy to make energy. You asked a very simple question, but honestly I find figuring out when to listen to the part of me that doesn't want to move, and when to override her to be the hardest part!
It really is so hard, especially for those with complicated histories with movement and their bodies (so… everyone??). Movement is so often the answer but also so often not the thing our body thinks it wants to do. So it's a real balance between listening to and respecting your body, and doing the things you know will benefit it even if it's like "No thank you!"
You are not alone in this. Me too. For all the same reasons. 💖
Whew, this describes this week so well. I have been exhausted and completely devastated by the news. The only thing that gets me going is being able to read or listen to something distracting while moving! I can read on my stair stepper, and listen to things on my walks, so I did more of those things this week. I can also listen to podcasts / audiobooks while I do strength workouts that I know really well, so I defaulted to the last progressive strength workout both days this week since I can do it without the video. And I REALLY didn't feel like lifting this week, but I reminded myself that it will be so much harder in the future if I don't keep up with it. I managed to move every weekday this week, but it was a tough one.
YES this is such a helpful reminder. I actually listened to Burnt Toast yesterday during my workout and it made things go so much faster! I'm listening to the Braiding Sweetgrass audiobook right now and have been craving a walk while I listen — maybe I'll try to do that today :-) Thanks for the idea. (And sorry it's been such a hard week. You're wayyyy not alone.)
Every day this week?! Katy that's fantastic! I think we all have to give ourselves some grace given what's happening all around us. Any movement is better than none at all and you've moved every day! Pat yourself on the back. (And send some of that motivation my way lol.)
Um YES such a good point. I actually somehow missed that part of Katy's comment. Every day?! You really should feel so proud.
The three big dogs definitely help! They are very conditioned to expect at least 10-15 minute walks when I finish my coffee in the morning and right when I get home from work, and will wait by the door with pitiful eyes and whines if I don’t take them. They are truly the only reason I get outside at ALL in the winter! I prescribe everyone border collies and lab mixes 😉
Hahahaha that is so cute. Dogs really do REQUIRE you to move!
This was going to be my comment. Our goldendoodle will start running laps around the house if he doesn’t get at least 2 walks each day. So he’s my biggest motivator to at least walk, if nothing else. And I always, always feel better afterwards, even if I’m complaining beforehand.
Fresh air helps so many things, doesn’t it? As crabby as I am sometimes to have to head out in the drizzle or freezing weather, the pups are so very excited and happy to go that it’s worth it :-)
I used to have a favorite podcast that I pretty much only listened to while I ran, so it was great motivation to go for a run!
Dancing and singing to good songs
Ohhh so fun. What's on your playlist for this??
I usually lean on Spotify mixes and radio stations to do the work for me. "Best of 60s and 70s," "Pop songs of the 1980s" "80s radio," "Chappel Roan Radio" "Dance Mix Radio" are all things you can search in Spotify.
I also like to search for playlists based on BPM (beats per minute), because certain rhythms can get me into an unlocked place. 100bmp is good for walking, 110-120bpm is good for building energy and dancing around, and 120-140bpm is great for aggressive spin cycling :D
That’s such a hot tip too. During my little stints with running, BPM-specific playlists were everything!
I also have a curated list of songs that I love singing along to — can highly recommend driving down to a coffee shop and rage-singing at full volume along the way...
Ooh, would love that list! I am lyric driven!
Yes! If I start a cardio session with Steppennwolf's Magic Carpet Ride or the B-52s Love Shack, I can't help but get going! Looking for more recommendations for workout playlist!
Ooh maybe that should be the next thread topic, and I can turn them into a big HTM workout playlist??
Ooh these are such good jump start songs! I recently made a playlist called “reset button” that’s all the songs that shift my perspective, make me feel alive, and make me get into my body. More Than This by Roxy Music always does it for me!
Love these songs for movement!
This is how I've felt since the start of the year. Every few days I'll tell myself I need to move my body, and I always find an excuse not to. I KNOW it'll make me feel better and yet I still can't will myself to do it. I'm vowing to try your bare minimum workout tonight, and am hoping that if that's all I can do every couple days for the next few weeks, it's better than what I've been doing. Eager to read others' thoughts!
The 5 minute version of the bare minimum workout is my new best friend ever since December! Just in case you need permission / company in the barest minimum version of the bare minimum workout. And the only way I motivate myself to do that is to remind myself that without that piece of movement, backpain is coming for me. Based on somebody else from this community, I made my goal "do something kind for my back" instead of "move" and honestly that's a much more effective motivator for me. Still unpacking why :)
Back pain avoidance is truly my biggest motivator too. When you can move around without pain (or with less pain) your entire life feels more manageable.
It is so so important to remember that the bare minimum still counts, and sometimes it's just exactly what your body needs! Hang in there, Kat <3 <3
The big thing I do is to remove all decision-making in advance. When I went to the office every day, I would pack my work clothes into my gym bag the night before, lay out my workout clothes, and basically make all the decisions about the workout etc the night before, so that in the morning I could just roll out of bed and autopilot my way to the gym without having to make the decision to do it.
Now that I'm mostly at home, I plan out all my workouts for the week on the Peloton app in advance. I work out first thing in the morning, so making it part of the everyday morning routine (wake up, take meds, brush teeth, put on workout clothes) helps to further reduce decision-making. There are days when I get to the mat and just don't feel like it, but I tell myself I can stop halfway through the class if I want, and usually once I get going I get into it.
YES. So so good. That little message that you can stop if you want is so helpful — I do that too and almost never actually take myself up on it!
So true! I tried habit stacking - bathroom routine, workout clothes, get moving. It really helps. I don't even ask myself the "Do you feel like it?" question anymore because, no, no I don't. And I probably never will. But what I DO like is after. That's the part I try to hold tight and remember. So instead of "Do I feel like moving?", I now ask, "Do you want that awesome feeling when it's done, knowing for the whole rest of the day that you did the thing?" Yes! Yes! Yes! Sad I have to play these mental games, but I know movement makes me better, I just have to do it.
I love this idea Jeannie! I am wondering if you wouldn’t mind explaining how you keep track of what workouts you want to do in the peloton app? Do you do stacks or bookmarks? I’m still figuring the best way to utilize the app. Thanks!
I schedule them! If you've never scheduled in the app before: When you're viewing the class details, tap the calendar icon (next to the stack icon) and you can add it to your schedule up to 2 weeks in advance. You can also add live classes to your schedule, then view your whole schedule in the app (tap the calendar icon on the top right).
I used to bookmark classes I wanted to take, but I lost track of them too easily that way. Now if I see a class, but I'm not sure when I want to take it, I'll schedule it for, say, 2 Sundays from now, and then when I'm looking at my schedule next, I'll see it and reschedule it for when I actually want to take it.
Caveat that while it's easy to play your scheduled class in the mobile app, for some reason you can't access your schedule on the AppleTV app, so when I'm doing a workout I know I need to view on the TV, I'll add it to my stack and do it that way.
Thank you! I’m going to try this out.
I will do a Peloton "yoga anywhere" class, which are short (20 min or less) and include some seated yoga classes. I don't have to change my clothes, can do it in my office at work, and I know my back always thanks me afterwards.
What a great topic! Thanks for posing these questions. I like going on errands on foot, or walking the dog. Getting out into the city really helps jumpstart movement, for me. <3
Ugh yes such a good combination of movement and just being out in the world. Love it!
Anything is better than nothing, so I decide just to put on my gym clothes and do one stretch and then usually that gets me into a workout. I also always, always have rest days!
To add to this, I'm exhausted from travelling but wanted to do a small workout. I picked your pilates sequence from the choose your own workout post and it was great! I still feel tired but so much better in my body. I often do a workout knowing it's for the benefit afterwards.
That’s so great 💕💕
My main form of movement is running and at this time of year particularly, it can be tough to want to step out into the cold/dark/rain (I'm in cloudy London). I mainly bribe myself (the same approach I take to parenting tbh). So, sometimes it's knowing I can listen to a great audiobook , as I can only focus on them if I'm running or walking, otherwise I get too distracted by the screen. Shamefully, I am currently "reading" Nora Ephron's Heartburn for the first time, the soundtrack to my 10K run this morning. So worth it!
Sometimes it's planning a route that ends near a coffee shop I like - eyes on the prize!
I also enjoy ticking things off, looking at stats, planning, so apps like Garmin, Strava, Coopah etc are all a good incentive for me, bringing in that bit of accountability too.
Oooh yes I love this. I have sometimes had a treadmill/elliptical show — something really juicy I only let myself watch while walking on one of those machines. It definitely helps! A Nora Ephron audiobook sounds perfect too 😊
It has been brutally cold where I live, January temperatures… walking outside,
My fav activity has felt too difficult so I have allowed myself shorter walks in my basement 15-20 mins. Feels like I have accomplished something!
Great question? As a runner, the saying goes, the first step (minimum step) is just putting your shoes on. As a movement professional myself, what I've come to realize is there are very real disruptive experiences to the neuromuscular system keeping people from being active. The ease and flow are missing. This is due to injuries, accidents, surgeries, medical procedures, acute illness, and, believe it or not, early life experiences. The foundation of movement didn't come together quite right. My career has been focused on finding a way to help reset the muscle coordination to enable people of all ages to be active again. It's been an amazing journey. Yet sadly, so many people are resigned to their struggle. There is another option.
When I really really feel like I can’t do it, I’ll just stretch for 5ish mins. That can sometimes be all I need or is sometimes a catalyst for more
I’ve been having trouble with the notion of “capital e Exercise” lately. I used to love barre, Pilates, and yoga, but nothing feels “right” for me in this season of life.
I did a pelvic floor biofeedback video game at the physical therapist’s office last week, and it was so entertaining, relaxing, and focusing. And now I’m thinking, do I buy myself a Nintendo Switch? I remember playing Wii Sports many years ago, and it was really fun. Seems like this could be an opportunity for joyful movement, but also kind of a big investment that could get boring in a couple of weeks. Any experiences with video game based exercise?
I use the phrase "do what you can do, not what you can't do." That helps me break through the resistance and find something that feels handleable in the moment. It might mean putting on music loud and dancing around with some light weights, doing exercises in a totally unstructured way. Once I get going, I may end up wanting to do more, or I may not, but I'm always happy I did something. Today is my cardio day, but it is snowing and going to the gym in snow boots is just not what I'm into. So I'm going to tell my husband he doesn't need to break out the snowblower, I'm going to shovel.