Exercise Motivation Over 50: Why Doing Something Difficult First Can Make Your Day Feel Easier
Struggling to find the motivation to exercise? Discover why small daily challenges, short workouts and regular movement can make such a difference to your physical and mental wellbeing in midlife.
I was listening to a Mel Robbins podcast recently, and it got me thinking…
What if doing something a little difficult early in your day actually made the rest of it feel easier?
Now, don't panic.
I'm not about to suggest getting up at 5am, jumping into an ice bath or running ten miles before breakfast!
But I do think there's something lovely about this idea, especially when it comes to exercise motivation and staying active over 50.
Because sometimes, doing something that takes a little effort, particularly something we'd quite happily talk ourselves out of, can give us a wonderful sense of achievement.
And that feeling can set a positive tone for the rest of our day.
Why Is It So Hard to Find the Motivation to Exercise?
Let's be honest.
We all have those mornings when the alarm goes off, the bed's lovely and warm, it's cold and miserable outside, and suddenly we're having a full-blown negotiation with ourselves.
“I'll do it later.”
“I'm a bit tired.”
“Missing one day won't hurt…”
Sound familiar? 😂
And the funny thing is, we can be incredibly convincing!
But then, on the days we actually get up and do it…
We move our bodies, challenge our muscles, perhaps get slightly out of breath, and afterwards we think:
“I'm SO glad I did that!”
Funny how often that happens, isn't it?
And it's not necessarily because we've completed some enormous fitness challenge.
It's because we've done something positive for ourselves when it would have been much easier not to bother.
The Benefits of Exercise for Mental Wellbeing After 50
We often think about exercise in terms of physical benefits.
Building muscle strength, improving balance, maintaining mobility, supporting bone health and keeping our hearts healthy.
And of course, all of those things become increasingly important as we get older.
But regular exercise can also have a wonderful effect on our mental wellbeing.
Physical activity can help improve mood, reduce feelings of stress and anxiety, support better sleep and increase our sense of wellbeing.
And there's something else I think we sometimes overlook.
That lovely little feeling of having kept a promise to ourselves.
When we complete a workout, go for a walk or tackle something we've been putting off, we're reminding ourselves that we can follow through on our intentions.
It's a small achievement.
But small achievements add up.
Why Short Workouts Are Brilliant for Staying Fit Over 50
One of the biggest misconceptions I hear about fitness is that exercise needs to be long, exhausting or difficult to be worthwhile.
It really doesn't.
Short, regular exercise sessions can make a meaningful difference to your health and fitness.
A 20-minute strength workout, some gentle mobility exercises or a brisk walk can all contribute towards keeping your body moving well.
For adults over 50, a balanced exercise routine should ideally include:
Strength training to help maintain muscle mass, support bone health and make everyday activities easier.
Balance exercises to improve stability and help reduce the risk of falls as we get older.
Mobility and flexibility exercises to keep our joints moving comfortably and maintain our range of movement.
Cardiovascular exercise, such as brisk walking, cycling or swimming, to support heart and lung health.
And the good news?
You don't have to do everything in one enormous workout.
In fact, for many people, especially those returning to exercise after a break, shorter sessions can feel much more manageable.
Consistency beats intensity.
Something you'll hear me say a lot!
How to Build an Exercise Habit in Midlife (Even When Motivation Is Missing!)
After more than 30 years of teaching exercise, there's one thing I've noticed time and time again.
Knowing what we should do isn't usually the problem.
Most of us already know that moving more, building strength and looking after our bodies are good ideas.
The tricky bit?
Actually doing it regularly!
And that's where building small, realistic habits can make such a difference.
Rather than waiting until you feel motivated, try making movement a regular part of your week.
Perhaps it's a 20-minute strength session before breakfast.
A walk after lunch.
A few squats, calf raises or press-ups against the counter top while the kettle's boiling.
Or joining an online exercise class where you know somebody will be expecting to see you.
Because here's something worth remembering:
You don't always have to feel like exercising to feel better afterwards.
Sometimes we just need to get started.
Is It Better to Exercise in the Morning?
This is a question I get asked quite often.
And although there can be benefits to exercising early in the day, particularly if it helps you establish a regular routine, the best time to exercise is the time that works for you and when you know you will do it, making it a habit.
For some people, getting their workout done first thing means it doesn't get pushed aside by work, family commitments or the million other things that somehow appear on our to-do lists. It gets it out of the way so you can enjoy the rest of your day (ooh that rhymes!)😂
For others, an afternoon walk or an evening Pilates class fits much better.
There's no need to become a 5am person if you're naturally more of a “don't speak to me until I've had my coffee” person. 😂
What matters most is finding a routine you can stick with.
There's a Difference Between Needing Rest and Not Fancying Exercise
Now, I do want to make something clear.
This isn't about pushing through exhaustion, ignoring pain or forcing ourselves to exercise when our bodies genuinely need recovery.
Rest is an important part of staying healthy and active as we age.
Our muscles need time to recover and adapt, and some days a gentle walk or a rest day really is the best choice.
But there's a difference between genuinely needing rest and simply not fancying something.
And I think most of us know the difference…
Even if we're occasionally very good at convincing ourselves otherwise!
Want to Improve Your Strength, Balance and Mobility After 50?
This is actually one of the reasons I created Flexpress, my online exercise programme designed to help people in midlife and beyond stay strong, mobile and active.
Because I know how easy it is to have the best intentions in the world, only for life to get in the way.
So we keep things simple.
Three short online sessions each week, focusing on strength, mobility and balance.
There's no travelling to the gym, complicated routines and absolutely no requirement to wear Lycra! Because it's online you can do it in your PJ's (some of my members do!)
You can join the live classes or catch up with the recordings whenever it suits you, however I always encourage joining the live workouts to help with motivation and consistency.
And there's a lovely, friendly WhatsApp group to help keep you going on those days when your motivation has apparently gone on holiday!🥴
If you'd like a little help making exercise a regular part of your week, come and have a look at Flexpress.
One Small Challenge for Today
So here's my little thought for you this week.
What's one small thing you could do today that your future self will thank you for?
Perhaps it's going for that walk.
Picking up those weights.
Doing ten minutes of stretching.
Or finally tackling something you've been putting off.
It doesn't have to be spectacular.
And it certainly doesn't have to leave you exhausted.
Sometimes the biggest win is simply doing what you said you were going to do.
Because when it comes to healthy ageing, building strength and looking after our wellbeing…
The little things we do regularly can make a much bigger difference than the big things we only do occasionally.
And remember…
You don't always have to feel like doing something to feel better for having done it. 💜
Alison x
Onyx Health & Fitness | Pilates, strength, mobility and healthy ageing for over 50s
👉🏼 Click here for my FREE Midlife Body MOT.
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