Have You Lost the Desire to Exercise? Here’s How to Make Fitness Easy and Enjoyable Again

By Jaime Hernandez – Health and Exercise Prescriptions®www.HealthandExercisePrescriptions.com | My Thorne Supplement Store

Many people start their fitness journey with high energy and motivation… only to see it fade over time. Work, stress, boredom, or just losing the habit can derail even the best intentions. If you’ve stopped exercising daily and find it hard to get going again, you’re not alone — and it’s not about “laziness.” Often, the problem isn’t you — it’s your approach.

The good news? You can reignite your exercise habit by making your workouts easier, shorter, and more enjoyable — with a built-in relaxation reward.

Why We Lose the Exercise Habit

Research in behavioral science shows that consistency in exercise is more about enjoyment and accessibility than willpower. When workouts feel like a chore or require too much mental effort, your brain resists.

Common reasons people stop exercising:

• Lack of time – long workouts feel impossible in a busy schedule.

• Boredom – doing the same routine every day kills motivation.

• Fatigue & stress – if your day is already draining, a high-intensity workout can feel overwhelming.

• Loss of progress – when results stall, enthusiasm can drop.

The solution? Ease back in with short, simple workouts paired with activities that feel good — so the gym is not just about “work” but also about relaxation and stress relief.

The 35-Minute “Reboot Your Fitness” Formula

If you haven’t exercised in a while, your first goal is pre-prep conditioning — not peak performance. This approach protects your joints, reduces soreness, and helps you re-establish the habit before chasing intense goals.

Here’s how to structure your first few weeks back:

1. Warm-Up – 10 minutes Choose low-impact cardio to get your blood flowing without stressing your joints:

• Recumbent bike

• Elliptical

• Walking on an incline treadmill

• Rowing machine (light effort)

Pro Tip: Keep it conversational pace — you should be able to talk easily.

2. Strength Circuit – 15 minutes. Work all your major muscle groups in pairs of opposite movements.

• Chest press / Lat pulldowns

• Back extensions / Crunches

• Shoulder press / Seated row

• Leg press / Calf raises

Method:

• 1–2 sets per exercise

• 20 reps per set (light to moderate weight)

• Move quickly between exercises without resting

• Focus on form, not speed

This style (known as circuit weight training) keeps your heart rate up, burns calories, and builds balanced strength — all in just 15 minutes.

3. Stretch & Mobility – 10 minutes Post-workout stretching reduces muscle tightness and improves recovery. Focus on the areas you worked, holding each stretch for 20–30 seconds.

Bonus: Add foam rolling or gentle yoga poses to improve flexibility and circulation.

The Science of “Workout Rewards”

You’ve probably heard of the habit loop: cue → routine → reward. The reward is key — it tells your brain, “Hey, this was worth it! Let’s do it again.”

For many people, the problem with exercise is that the reward is too delayed (weight loss, muscle tone, or better health takes weeks or months to notice). That’s why building in an instant, feel-good reward after your workout makes the habit stick.

At the gym, your rewards can include:

• Steam room – improves circulation, reduces muscle soreness.

• Sauna – aids recovery, boosts mood, and may improve heart health.

• Hot tub – eases joint stiffness and promotes relaxation.

• Tanning (with caution) – warmth can boost mood in the winter months.

By making the gym a place for both work and relaxation, you’ll look forward to going — not dread it.

The Mind-Body Connection

Humans thrive when stress and relaxation are balanced. Too much stress — even from exercise — can lead to burnout. Too little stress, and you lose resilience.

That’s why your Health and Exercise Prescription® should combine:

• Stimulus (strength, cardio, mobility work)

• Recovery (stretching, sauna, hot tub, meditation)

This balance keeps your nervous system happy, your muscles healthy, and your motivation alive.

Fueling Your Comeback

When restarting exercise, nutrition plays a huge role in energy, recovery, and mood. Some essentials to support your return to fitness:

• Protein – to repair muscles (chicken, fish, eggs, plant protein powders)

• Omega-3 fatty acids – to reduce inflammation (Thorne Omega-3 w/CoQ10)

• Electrolytes – for hydration and muscle function

• Magnesium – to support relaxation and prevent cramps (Thorne Magnesium Bisglycinate)

Your Next Steps

If you’ve been away from exercise for months — or years — remember: you don’t need to start where you left off. Your body will thank you for easing back in with a short, enjoyable plan.

1. Schedule your first gym visit this week — even if it’s just for a sauna and light cardio.

2. Try the 35-minute reboot plan for 2–3 weeks to rebuild your habit.

3. Pair your workouts with instant relaxation rewards so your brain learns to want them.

4. Support your recovery with nutrition and supplements from my Thorne store.

If you’d like a personalized Health and Exercise Prescription® tailored to your schedule, preferences, and recovery needs, I’d love to help.

📩 Contact me through HealthandExercisePrescriptions.com to get started.

Thank you for your time and energy… Be well. Author: Jaime Hernandez LMT, MES, CPT www.HealthandExercisePrescriptions.com | Thorne Supplement Store