By this time, you should already know that exercising is good for you, and that you should be doing it regularly. And yet, for some reason or another, you don't. Below are the top 10 excuses for not exercising, and how to deal with each.
Excuse #1: I don’t have time
How much time do you spend watching TV, reading a book or playing video games? If you’re not making an excuse and really have no time because of work (which is still highly unlikely), then exercise in the workplace. Close your office door and do jumping jacks or jog in place. You can also start taking the stairs from now on, or walk to a nearby meeting instead of driving there. The trick is to finding how it fits into your routine and making a habit out of it.
Excuse #2: I’m too old/fat/tired
Three things to remember:
- You're never too frail or too old to exercise. If you're old, exercise can help you avoid muscle loss or sarcopenia. It also improves your balance and actually lowers the risk of falling.
- Combined with proper diet, exercise can help you shed the pounds. You don't have to hit the gym and sweat buckets; it should be done gradually.
- Exercising will actually give you more energy. It improves your circulation and causes your body to produce endorphins, which make you feel good.
Excuse #3: It’s hard to exercise
Yes, it can hard, especially at first. But you know, it doesn’t have to be punishing for it to be effective. All you have to do is start moving by walking, swimming or even doing housework. And you know what’s even harder than exercise? Getting sick for lack of it.
Excuse #4: I don’t like to move/sweat/exert effort
One misconception about exercise is that you need to move around, and get all tired and sweaty to do it. You can actually get a good workout by staying in place through yoga, and it’s not hard even for beginners.
Excuse #5: Exercise is downright boring
Exercise is too broad to be confined to activities like jogging or going to the gym, which may not appeal to some. If you find running or pumping iron boring, then find an activity that you enjoy. Do you have a green thumb? Try gardening. Love music? Try dancing. Would you rather be with friends? Try a group sport. Want to go solo? You can always ride a bike around the neighbourhood.
Excuse #6: I have arthritis
Exercise eases joint pain, strengthens the muscles around your joints, helps control your weight and give you more energy. Yes, moving around with arthritic joints can be daunting, but you don’t need to exert a great deal of effort since moderate exercising will do. In reality, not exercising can worsen your arthritis. Just make sure you consult your doctor first before exercising.
Excuse #7: I’m busy taking care of my kids
Then bring your kids with you. Exercising with them would actually let you have quality time with them. You can do something fun together like biking, walking the dog, or even playing an exercise game on the Wii. Try an at home video such as Insanity, Beach Bodies or "Focus T25" which aims to get you to work out smart with no time wasted.
Excuse #8: My back hurts
Sorry, back pain still isn’t an excuse because exercise is actually a great way to ease and avoid back pain. Some exercises that can reduce your back pain include the following:
- Aerobics and cardio exercises
Examples include jogging, mowing the lawn, raking leaves and taking the stairs. - Stretching exercises
Stretching will help you prevent injury by making your muscles flexible. - Strengthening exercises
For best results, focus on stretching your calves and doing stomach crunches.
Excuse #9: I’m already thin
While being slim is a good start, it doesn’t necessarily mean you’re healthy. Exercise can boost your strength and endurance, give you more energy, bolsters your immune system, and keep you staying slim.
Excuse #10: Gyms are too expensive.
There are plenty of exercises you can do outside of a gym that are free, so this excuse is bogus. Walking/Jogging outside and cycling are free and have a change of scenery.
Excuse #11: I’ll quit anyway
If you think you’ll quit anyway, then you need to get motivated to get fit. What you need to do is start by setting small and realistic goals, then work your way from there. For instance, you can do five minutes per day on your first week, then 10 minutes the following week, and so on. What’s important is that you start and keep going. To keep you honest, keep an exercise log or invite an exercise partner.
Excuse #12: Can’t find the motivation.
This is not an excuse, this is an actual problem some people have in starting or continuing an exercise routine. You need to determine what is keeping you from exercising. Is it lack of knowledge at the gym that kills your motivation? Is it not seeing results?
Everyone needs to set short- and long-term goals for themselves, whether it’s to lose 10 pounds in 3 months or to gain an inch in size on their arms. Try to be specific with your goals and write them down somewhere you see them every day. This is why taking a picture of yourself as your “before” picture and take a progress picture every week/month is so important. Once you see results, you will be motivated to keep working!
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