By Kate Cohen
October 2, 2025

 

We’ve all had days where getting up and going to the gym feels like torture.

Sometimes, those days can turn into week-long, or month-long, phases of a challenging lack of motivation.

So, how do we fix the problem?

 

 

Exercise and mental health are deeply connected, and it’s important to prioritize both when it comes to a successful wellness journey.

At Rosen Aquatic & Fitness Center (RAFC), we understand the value of staying consistently active, especially when facing mental health challenges.

Our unique, supportive environment is the perfect place to reconnect with your motivation.

Here’s a look at our exercise and mental health tips to stay consistent, even when you’re struggling.

 

Key Takeaways

• The Mental Health Benefits of Exercise
• Common Challenges to Staying Consistent
• Tips to Stay Consistent When You’re Struggling
• Incorporate Mindfulness and Self-Care
• When to Seek Professional Help
• Find Your Focus at RAFC

 

The Mental Health Benefits of Exercise

 

 

We all know that exercise is important, but the benefits go far beyond physical fitness.

Moving your body also greatly affects your mental health.

Cati Jakab, the Wellness Specialist for Rosen Hotels & Resorts, is a passionate advocate for a well-rounded healthy lifestyle that supports physical and mental health.

“You’ll notice that one of the first things experts recommend for mental health is diet and exercise,” Jakab shares. “Everything in your body connected to mental health leads back to your nervous system. Your nervous system is regulated by things like eating well, physical activity, etc. If you want to take care of your mind, you have to take care of your body as well.”

Exercise releases natural chemicals like endorphins, serotonin, and dopamine in our bodies, boosting moods and reducing symptoms of anxiety and depression.

They can even help improve sleep and energy levels.

Jakab explains it simply: “If your mind is struggling, your body is struggling, and if your body is struggling, your mind is struggling. Working out balances everything in your body, which has a huge impact on your mental health.”

 

Common Challenges to Staying Consistent

 

 

We’ve all been there: you’ve created an ambitious workout schedule or meal plan to get into shape, only to lose motivation almost immediately.

Let’s look at a few common challenges that often interfere with consistency in a healthy lifestyle.

 

Lack of Motivation and Low Energy

Sometimes, the hardest part of a workout is getting up and getting started.

While skipping a workout may seem like the best thing to do in the moment, the guilt and self-disappointment that can follow is brutal and kills motivation.

Jakab breaks it down a bit deeper.

“Think about why you’re feeling a lack of motivation and low energy. Is there something else going on? Are you sleeping enough? Eating well? Stressed about something? What is the root cause of why you don’t have that energy in the first place?”

It can take time to figure out the root cause of your lack of motivation and energy. In the meantime, don’t give up on exercising. Remember that a quick 10-minute workout is better than no workout at all.

 

Being Anxious or Overwhelmed about Exercise

Impostor syndrome is real.

Starting at a new gym or even picking up a new fitness routine on a streaming platform can feel awkward and intimidating, especially if you’re new to whatever you’re trying.

Jakab says, “If you’re self-conscious about going to the gym or taking a new class, you’re not the only one feeling that way. A lot of people feel nervous and anxious about exercise.”

Instead of jumping into an intensive routine, Jakab suggests starting easy with something you generally enjoy rather than what you think will burn the most calories.

 

Physical and Mental Fatigue

Sometimes, just getting through the day is exhausting.

Maybe you have a job that is physically demanding, or chasing after your kids all day has worn you out mentally.

Or maybe you’re just navigating day-to-day life in a world filled with chaos and noisy headlines.

Either way, physical and mental fatigue are real – and challenging obstacles to overcome.

Give yourself permission to rest when you’re feeling exhausted but try not to let it get in the way of staying active.

 

Negative Self-Talk and Doubt

We are our own harshest critics.

Speak kindly to yourself and be patient. You deserve to be treated with the same care and grace with which you’d treat a dear friend.

Give yourself credit for wanting to make a change and recognizing the importance of introducing a healthier lifestyle. Even when you’re struggling, that’s a major accomplishment.

 

Tips to Stay Consistent When You’re Struggling

 

 

Need some extra support?

Here are a few tips to help you stay consistent when you’re struggling.

 

Start Small

Set achievable, bite-sized goals that can potentially build into something larger.

If you start too big, you might be setting yourself up to fail right from the beginning.

But as you start to accomplish your smaller goals, you’ll build momentum and confidence.

 

Choose Activities You Enjoy

“A lot of people think they don’t like exercising,” Jakab says, “but it’s because they’re not doing something they genuinely enjoy, which means there’s no motivation and it’s hard to stay consistent.”

Many people set goals around what might burn the most calories in the least amount of time – but that’s rarely a sustainable system.

Instead, take your time to discover something that you can do consistently, and enjoy while you’re doing it.

Think about activities you’ll have fun doing daily, and don’t be afraid to consider unconventional exercises like roller blading, pickleball, and racquetball (check out the RAFC racquetball court!).

 

Schedule Workouts like Appointments

One of the best accountability tips is to schedule your workouts into your day like you would an appointment.

Set aside a specific time slot to accommodate physical activity. You’ll be far less likely to come up with an excuse to skip your workout if it’s a built-in part of your day.

 

Use the Buddy Program

Accountability is key when it comes to staying motivated and consistent.

Finding a workout buddy can be the ultimate game-changer.

Whether you’re exercising with a family member or meeting up with a friend for a fitness class, knowing someone else is counting on you to show up can be great motivation.

 

Focus on Progress, Not Perfection

If your goal is perfection, you’ve automatically set yourself up to fail.

Instead, focus on progress. Are you using stronger weights? Can you hold a plank longer today than you could last week? Are your clothes fitting a little loose?

Celebrate the small successes as you go, and eventually, you’ll find yourself leaping across the finish line.

 

Treat Yourself with Little Rewards

You deserve to celebrate every success, no matter how small.

Did you get to the gym even though you were having a low energy day? Did you push yourself to take an after-dinner walk, even though you would rather have crashed on the couch?

Show yourself a little appreciation by watching an episode of your favorite show, indulging in a little spa-inspired self-care, or even enjoying a little sweet treat. You deserve it!

 

Find a Fitness Center with a Variety of Resources

Working out is way more rewarding when you enjoy the journey and the physical destination.

Finding a great gym or fitness center can be motivation in and of itself when it comes to getting in physical activity.

At RAFC, we want to help you find your ideal workout.

Maybe it’s enjoying lap swimming in our Olympic sized pool, just you and the water cushioning your body.

Or perhaps you’re looking for a high energy fitness class like Zumba, where you can sweat, dance, and have fun with a group of other like-minded exercisers.

Looking for something a little more solitary? The Adam Michael Rosen Fitness Center has all new Technogym equipment for a workout that’s as intense as you want it to be.

With a variety of options at your fingertips, you can find exactly the kind of exercise you enjoy or try something new every time you visit.

 

Incorporate Mindfulness and Self-Care

 

 

We know that physical activity has a tremendous positive impact on mental health.

Still, it’s always helpful to incorporate extra mindfulness and self-care practices into your wellness routine.

Take 10 minutes out of your day to focus on breathing exercises or meditation, emphasizing the connection between your mind and body.

Jakab also says that mindfulness and self-awareness don’t need to be their own practice.

“Be self-aware when you’re doing any workout, not just something instructor-led,” she explains. “Focus on your form and how you’re moving instead of focusing on reps. It will keep you safe and you’ll be more present in your workout.”

 

When to Seek Professional Help

 

 

Sometimes, exercise and meditation aren’t enough when you’re struggling.

No one knows your brain and body better than you. It’s important to recognize when something isn’t right.

Jakab is passionate about finding the right solution for your unique physiology.

“You may want to consider talking to someone,” she says. “Start with your doctor.”

It’s also important to recognize that needing additional support isn’t weakness – it’s strength.

“Don’t blame yourself for not having energy or motivation,” says Jakab. “It may be something else entirely and you don’t even know it.”

 

Find Your Focus at RAFC

 

 

We all have moments where it’s hard to keep going.

Remember that every small step counts and builds towards a great goal and purpose.

If you’re looking for a way to start focusing on both mental and physical health, try a fitness class at RAFC.

Our offerings like yoga, Tai-Chi, stretch & restore, and our aquatic classes are all ideal for anyone looking for a great place to start or continue a fitness journey.

Plus, you’ll be surrounded by our incredible instructors and associates, all of whom have a passion for wellness, safety, and serving our RAFC members and guests.

Above all else, remember to be kind to yourself, have patience, and give yourself grace.

You have all the strength you need to stay consistent. And if not, the RAFC team is here to help.