Not in the Mood to Move?

What to Do When The Motivation is Missing

Let’s be honest—sometimes the last thing you want to do is exercise.

You didn’t sleep well last night, you’re stressed, the alarm didn’t go off, it was a hectic day at work, you haven’t stopped all day……..

Even when you know it will help you feel better.

Even when you planned to do it.

Even when you’ve got the activewear on (and yes, it’s been on since 7am and still no workout has happened, am I sharing too much here?)

If this sounds familiar, you’re not alone—and you’re definitely not “lazy” or lacking discipline. You’re a midlife woman juggling hormones, fatigue, work, family, possibly ageing parents, and a body that sometimes feels like it’s got a mind of its own.

So, what could you do when motivation has left the building but you really do want to keep up with a regular fitness routine (or start one) because you know the long term benefits outweigh the short term lapses.

Here are some ideas to help you get moving (even just a little) when you’re just not feeling it:

Ditch the “All or Nothing” Mindset

We’re so often sold the idea that a workout has to be long, sweaty, or intense to “count.”

But the truth? Ten minutes of gentle movement is still a win.

Whether that’s stretching, dancing in your kitchen, or just walking around the block—it’s all movement, and it all matters.

Move First, Mood Later

You don’t have to feel like exercising to get started.

In fact, movement often changes your mood, not the other way around.

Some of the most powerful workouts happen when you start off grumpy and end up smiling.

If you can shift the goal from “I need to work out” to “I just need to start and do 5 minutes,” the rest tends to follow.

Focus on How You Want to Feel After

Instead of asking yourself, “Do I feel like it?”, try asking,

“How do I want to feel in 20 minutes?”

Is that energised, calmer, proud of yourself?

Movement can be the bridge between how you feel now and how you want to feel next.  And remember, it doesn’t have to be a full on, high intensity workout.  Getting outside for a gentle stroll can really lift your mood and get your steps in at the same time.

Make It Easy and Enjoyable

Midlife is not the time for punishing workouts you dread.  You really don’t need to be pounding the streets to get a PB on your 5K (unless that’s what you enjoy of course)

This stage is about nourishing, not depleting, your energy.

Find a type of movement you actually enjoy—whether that’s strength training, Pilates, walking, swimming or a fun class with uplifting music.

👉 Need a gentle nudge? I’ve created a FREE taster class you can try at home—no pressure, no judgement. Just you, moving at your pace.

Click here to access the FREE class

And finally, remember the rest is not failure

Sometimes, the kindest and most courageous thing you can do is rest.

If your body genuinely needs to pause, that’s not you “falling off the wagon”—it’s you honouring your needs.

The key is to rest intentionally rather than accidentally giving up on yourself. Take the break. Then get back to it when you’re ready, when you are feeling better.

Midlife movement doesn’t have to be perfect—it just needs to be consistent and kind.

So next time you’re not in the mood, ask:

“What’s the smallest step I can take today to honour my body?”

Then do that. Because that step matters more than you know.