What’s Your Excuse For Not Exercising

We can all be creative with excuses why we do not exercise. These excuses serve a simple purpose: to get us out of exercising and to relieve some of the guilt associated with not doing what we said we were going to do.

Unfortunately these excuses quickly add up and dis-empower us.   It is simple… if you really want to do something, you will find the time for it instead of creating excuses.

We’ve compiled some of the most common and dis-empowering excuses people create for not exercising.  Let’s look at each of them and how to overcome them one by one.

Top 7 Exercise Excuses and How to Beat Them

What’s keeping you from working out?  Whether it’s too little time, not enough energy, or just hating to exercise, there’s a solution. Get ready to be motivated.

Exercise Excuse No. 1:  ‘I Don’t Have Time.’
“How much television do you watch?” asks Walter Thompson, PhD, professor of kinesiology and health at Georgia State University.

During your shows, use resistance bands for strength training, or walk in place. You could also record your shows and watch them later, skipping the ads; use that time to exercise.  If you don’t have a long stretch of time, you could break up your workout into shorter sessions. Some activity is better than none. “We find time for things we value,” says James Hill, PhD, co-founder of the National Weight Control Registry.

Exercise Excuse No. 2:  ‘I’m Too Tired.’
Did you know that working out actually gives you more energy? Your body makes feel-good hormones (endorphins), “and you’re getting the circulation going,” says Marisa Brunett, a certified athletic trainer in Orlando, Fla.

It may help to work out in the morning before your day gets away from you, says kinesiologist Lynette Craft, PhD. She’s an assistant professor of preventive medicine at Northwestern University. Not a morning person? No problem. Do it whenever you feel best, says Brunett, who likes to work out in the middle or at the end of the day.  It is not suggested you work out close to bedtime as this could interfere with your sleep.

Exercise Excuse No. 3:  ‘I Can’t  Get a Break From the Kids.’
Use the time with your children wisely.  This is a great way to spend quality time with your kids while getting in your exercise.
a. go biking with your kids
b. set up a badminton net in your yard
c. at the playground:  walk or jump rope nearby the kids
d. at their sports event or practice: walk briskly around the field.
e. jog or walk around the neighborhood with your children.
Bad weather activity… try active video games like Dance Revolution, Wii Sport or Wii Fit.
“When mom or dad is more fit, has more energy, the whole family benefits,” says psychologist Christina Recascino, PhD.

Exercise Excuse No. 4:  ‘Exercise Is Boring.’
Find an activity you love. Try inline skating, dancing, or gardening. Join a sports league. Or go dancing. “There’s an exercise for everyone,” Recascino says. “It doesn’t have to be onerous or unpleasant.”  If it makes exercise more enjoyable for you, it’s OK to watch TV or read while you’re on the exercise bike or treadmill, as long as your workout is still challenging.

Get some friends to go with you, or join a group.  And every once in a while, try something totally new. “Mix it up so you don’t get bored,” Brunett says.

Exercise Excuse No. 5.  ‘Gyms are too expensive.’
We’ve just shown there are plenty of activities you can do outside the gym that are free which debunks this excuse. Walking outside and cycling is free and has wonderful change of season and change of scenery benefits.

Check out your area and your community center for hiking groups or exercise classes.  Also do not rule out at home exercise routines, soothing online yoga, or this new and exciting mind-body routine that you can do in the comfort of your own home on your time schedule.   If you have the room why  not invest in a treadmill or stationary bike for your home.  (check the newspaper for used equipment or garage sales to get an even better deal)!

Exercise Excuse No. 6.  ‘I cannot find the motivation.’
The reality here is this is a problem vs. an excuse. Some of us just cannot start or continue an exercise routing.  First you’ll need to determine what’s keeping you from exercising. Lack of knowledge?   Not seeing results?

Start by setting some short and long-term goals.  Instead of saying I want to lose 20 pounds and two inches on my waist in the next three months try this. Set a specific short-term goal and write it down and post it where you will see it each day. Example:  I will lose 2 pounds the week of Month/Day/Year.  The more specific you are the better the chance you’ll reach your goal.  Also… try finding a picture of yourself as your “before” picture and post it in several places in your home to remind yourself of your goal.

Exercise Excuse No. 7.  ‘I never see any results.’
Really… are you going to try to use this lame excuse?   Examine why you are not seeing results.  Are you exercising regularly?   Are you eating too much junk which cancels out your workouts?  Are you expecting too much too soon?

Remember those extra 10 or so pounds did not appear in a week.  Please be kind to yourself and your body and don’t expect to lose 10 pounds in a week. Remember to keep a food journal which will help you be mindful of what you eat. Be careful of the “mindless” calorie intake. Are you snacking on candy, cookies, popcorn or some other snack between meals?  Are you going out for after dinner drinks a couple of times a week?  Did you know a little margarita can have about 350+ calories?  This is about 30 minutes jogging on a treadmill!

CONCLUSION…. COURAGE DOES NOT ALWAYS ROAR
Not ever suggestion will be helpful or motivate everyone.  It depends on the end result you’re looking for.  It can be feeling energetic after the workout or looking stunning in a bikini on vacation.  What’s your personal motivation?

Reminder:   Please do not be too hard on yourself.
Print this image.  Keep it nearby as a reminder NOT a crutch.

Start anew the next day. To see results and feel better it is important to be consistent with you exercise and eating.

Be kind to yourself and make time for YOU to exercise.  You’ll look and feel much better and quite possibly prevent health-related issues in the future.

Be Patient:  You can do it!    Keep a log of your activities and what you eat.  Set short and long term goals.

Helpful Tip:   Tell friends, family, and coworkers about your goals.  It can help keep you accountable.

Remember to smile, think happy thoughts and have fun!