I’m a big proponent of routine and habits. Habits make us do the work we need to do to reach our goals. With a routine, our habits fit in naturally without extra effort. That being said, sometimes with our exercise routine, we can become too regimented.
As a runner, I hit a period a couple of years ago when I stopped enjoying it.
One morning run, I made it a mile and spent the rest of the time sitting on a park bench feeling sorry for myself.
The real reason behind this defeated morning was sleep-deprivation and exhaustion, but in part, it was also the zombie mindset.
If I had listened to my body and overall mood, I would have opted for more restorative, energizing workouts like pilates or hot yoga.
Even when training for a race or completing a workout program, allow yourself flexibility. Depending on your mood, pick the right workout for you.
How to Workout if You Feel: Angry
Take out your anger with a powerful workout like lifting weights, sprint intervals or boxing.
My first ever multi-mile run happened when I was 14 and needed to burn off steam. A fast and hard run will clear your head and help evaporate some of those angry emotions.
If you’re feeling particularly angry at a certain person in your life, I highly recommend taking a kickboxing class.
Throwing actual punches to relieve anger really works. But you’re much better off directing the punches at a bag.
Exercise Recommendations: Weight lifting (go heavy); sprints; tempo run; kickboxing
How to Workout if You Feel: Frustrated
Sweat out your frustration by completing a workout that gets your heart rate up but doesn’t leave you feeling more frustrated or incapable.
When you feel frustrated with yourself or something that’s going on in your life, it’s important to pick a workout that is really accessible to you. Although it may sound counterintuitive, pick a form of exercise that won’t be challenging.
I’m not saying you don’t work up a sweat or elevate your heart rate. But you should pick something you know you can finish.
For example, if I was struggling with a work assignment and feeling incompetent and upset, I wouldn’t choose to attend an exercise class that I’ve never taken before. It might leave me feeling more frustrated or spiral my frustration into anger and negativity.
The sense of accomplishment you’ll receive from finishing your workout will help alleviate your frustration.
If nothing comes to mind of a workout you “like,” then choose a short workout 12 to 30 minutes long. The short duration makes it easier to finish, and I promise, even after just 12 minutes, you’ll feel better.
If you’re new to exercise, opt for a nature walk. The fresh air will help you put things into perspective and feel a little more zen. (Also a great tactic to feel better during the workday. Jump off the desk for a quick five minutes and take a walk around the block.)
A spin class you love, sprint intervals, power yoga class, or a run or hike in the woods are the best options for a frustrated mood.
Exercise Recommendations: A workout you’ve done before and like; a short workout; a walk outdoors
How to Workout if You Feel: Tired
When we’re tired, we often lose perspective. Everything seems dimmer and less exciting. All we can think about is how tired we are.
When this happens, a good rule of thumb is to stick to workouts that don’t drain your already depleted energy supply.
You may gravitate towards a yoga class when you’re feeling sleepy because it sounds relaxing (and offers the chance for a cat nap during savasana.)
But unless you choose a higher intensity form of yoga like a power vinyasa class, a better choice would be something more invigorating.
If yoga’s not your thing, a pilates class will increase your blood circulation without pushing you to your limit. Pilates will also strengthen and stretch your muscles, bringing oxygen and attention to your entire body.
Your renewed body will surely sleep well afterward.
Steady state cardio is another good option for those sleepy days. Keep your heart rate moderately elevated for a set period, not pushing yourself above a 50-60% intensity threshold.
Examples of steady state cardio can include biking, swimming, incline walking or hiking, or – if you are a regular runner – an easy run.
Exercise Recommendations: Mat Pilates, steady-state cardio, hike/walk outside, power vinyasa yoga
(Are you misinterpreting your laziness as feeling tired? Try one of these 10 YouTube Workouts for When You Don’t Feel Like Working Out)
How to Workout if You Feel: Sad
When you’re feeling sad or depressed, exercise can be the last thing you want to do. The good news is pretty much any exercise will improve a sad mood because it stimulates blood flow throughout the body.
When I’m feeling down, I’m much less motivated to exercise, so I tend to favor either shorter, at-home workouts or use the power of social facilitation and attend a group exercise class (read reviews of ones I’ve attended here).
If those options sound unappealing, the best thing is to go for a walk outside. Try to focus on walking faster than normal to stimulate blood flow, taking deep inhales through the nose and exhales out through the mouth as you go.
Although more intense, running is an ideal workout when you feel down. The endorphin hit you’ll get from a run combined with fresh air (if you run outdoors) might not take your sadness away, but it will help lift your spirits.
A study by Standford University indicated that people who walked for 90 minutes in a natural area, compared with those who walked for 90 minutes in an urban setting, showed decreased brain activity in the region associated with depression.
If you don’t have 90 minutes, do what you can. For my NYC people: Central Park and Prospect Park are great. Go there. Especially on a cold or cloudy day, you’ll basically have either one to yourself.
Exercise Recommendations: Short at-home workout; group fitness class; walk or run outside in nature
How to Workout if You Feel: Content
What about if you’re feeling happy and content? Keep the good vibes going and pick a workout method you love!
My personal favorites are a run in the woods, a sweaty and intense treadmill and weights workout, or hopping on my yoga mat.
If you enter the gym in a good mood and leave it feeling worse, it’s time to reassess your workout program and your reason for exercising.
Exercise should not be used as a form of punishment.
It should be an act of self-empowerment, self-care, and to benefit your physical and mental health.
Exercise Recommendations: Whatever your heart desires! Make it fun and feel good (though that doesn’t mean you shouldn’t challenge yourself!)
Wishing you good vibes and sweaty smiles.
