How to Stay Active When You're Not Feeling Like It

We've all been there before - where the motivation just isn't there, where doing anything feels like a monumental task. Being a dad ads an added element of trying to find the motivation. Between balancing work, family, and life’s curveballs, finding the motivation to stay active can be especially challenging. Here's the thing, you don’t need to run a marathon or hit the gym for hours to reap the benefits of staying active. Small, intentional movements can make a big difference—even on your low-energy days. In this blog post we discuss 5 tips to help find that little bit of motivation to get you going.

1. Start Small(er) Workouts

Feeling drained? Don't try to do a full workout instead do something quick, easy and effective. A 5- or 10-minute session of bodyweight exercises—like push-ups, squats, or stretches—can help boost your energy and improve your mood. These small & quick workouts require minimal effort and can often spark the motivation to keep going.

Pro Tip: Join our community on Strava HERE for some motivation and accountability seeing what other parents are doing!

2. Get the family involved

Why not turn activity time into family time? Play a quick game of tag with the kids, take a walk around the block together, or throw the ball aroud at the park. Not only will this get you moving, but it also helps strengthen your bond with your family. Also, kids soak up what they see you doing. By staying active and including them you're also instilling those traits in your children.

Bonus Idea: Plan a weekend bike ride or nature hike. Explore local trails by checking out family-friendly outdoor spots.

3. Keep It Simple

When you’re really feeling low-energy, even simple movements like stretching, light yoga, or a gentle walk can do wonders. These activities increase blood flow, ease muscle tension, and can improve your overall well-being without requiring a lot of physical effort.

Try This: Follow a guided stretching routine on YouTube to help loosen up and feel more refreshed.

4. Use Everyday Tasks to Stay Active

Turn mundane chores into opportunities for movement. Folding laundry, washing the car, or even tidying up the living room can help you stay on your feet and active. Put on some music to make it more enjoyable, and before you know it, you’ve checked off a task and moved your body at the same time.

Helpful Resource: Find more ways to stay active at home with these easy chore-based workouts.

5. Progress Over Perfection

It’s important to be kind to yourself on days when motivation is low. Doing something is always better than doing nothing. By focusing on small, manageable steps, you can maintain momentum and build a habit of regular activity—even if it’s just one step at a time.

Motivational Read: Learn how to stay consistent with these top fitness tips for busy dads.

Why It Work

Dads often face both physical and mental fatigue, which can make traditional or longer workouts feel overwhelming. By emphasizing shorter, family-oriented, or low-effort activities, these tips lower the barrier to entry and make staying active achievable—no matter how you’re feeling.

Next time you’re not up for a heavy workout, remember: it’s not about doing it all; it’s about doing what you can. Every step counts—literally!