You haven’t started your fitness program yet. Or you started it, lasted a few weeks, then quit. You know you should stick with it. You’ve heard the benefits. Plus you hate starting over every time. So, what’s your excuse? Oh, and try to be original with your exercise excuses.
As a personal trainer and coach, I have probably heard every excuse in the book. If you spend more time making excuses than actually working out, read on. I have put together a few of the most common exercise excuses along with some ways to overcome them.
Excuse #1: I Don’t Have Time
Ask any personal trainer what is the most common excuse that they hear about why their clients don’t work out consistently and the answer will be, “not enough time.”
Seriously? How much television do you watch each week? While that sounds a little harsh, it is true that most of us spend at least a few hours a day week watching the tube. Try turning off the television for an hour a day. Take a walk, go to the gym, do a home based workout (I’ve posted many workouts that need little or no equipment). If nothing else, try doing some pushups, planks or squats during the commercials.
Here are 3 Workouts that will Get You In and Out of the Gym FAST!
If it is your job that is taking all your time, try working in short bouts of exercise during your work day. Go for a 10-minute walk during a break, spend some of your lunch hour moving: jumping rope, walking, squatting. Set your alarm a half hour earlier to give yourself some time at the beginning of the day. While I don’t adhere to the weekend warrior concept, you can still take an hour of your weekend to spend time dedicating yourself to working out.
Don’t feel that because you don’t have a whole hour to spare that “it’s not worth it.” Even 10 minutes of exercise is better than no exercise at all.
In addition to formal exercise, make the lifestyle changes that will add more movement to your life. Take the stairs instead of the elevator. Park your car at the end of the parking lot.
Remember, aerobic exercise can be done in small bouts to reach the recommended 150 minutes per week (which is only 20 minutes per day). Three 10 minute walks can be much easier to fit into your schedule.
Speaking of schedules, one way to fit in exercise is to treat it like any other appointment. Write it in on your calendar and work other appointments around it. Treat exercise like a priority appointment and you will be much more successful at finding the time.
Children and child care can also make a huge dent in your available exercise time. Try taking the kids with you. They can play on the playground while you walk around it. You can walk the kids to school, walk or run around the soccer field while they’re practicing, do “active fun” with your family, like fun runs.
There are many ways to adapt a workout to an outdoor area. Parents can switch off workout time, so each partner has their own time to work out, while the other looks after the kids. Remember that when your kids see you make the time for exercise they will learn that health and fitness is a priority. Plus, kids need exercise too, and active play is a great way for young children to stay fit.
Excuse #2: I’m Too Tired
I get it. Your work all day, you chase your kids around, you come home and you just want to relax. You feel like you are too tired to get back up to work out.
First of all, one of the amazing things about exercise is that it gives you more energy. Once you get moving, you won’t feel tired anymore.
Resist the temptation of the post-work couch by exercising before you get home. Stop at the gym on the way home from work. Step out of your work place and go for a walk before getting in the car.
Another option is to get your workout done earlier in the day, either before work or on a lunch break.
Excuse #3: Exercise is Boring
It is hard to keep doing something that you don’t like or that bores you. So, choose something that you like to do. Then try to get better at doing at it (a goal).
Maybe you love to dance. Or is skating your thing? Even gardening has some benefits. If you like team sports you can join a sports league. Exercise doesn’t have to be hours spent on a treadmill or stationary bicycle. If you find something that you enjoy doing, you are more likely to stick with it.
Working out with a group is another way to reduce exercise boredom. You can join a group exercise class, find your local running club, or meet a couple of friends (working out with a friend is also an excellent way to improve exercise adherence – see below).
And if you are using that elliptical or stationary bike, it is okay to read a book or watch television while you’re doing it. Just do it safely.
Excuse #4: I’d Rather Sit and Read a Book
Yes, it is true that many people would rather not move. They would prefer to read, knit, or watch television. If this describes you, try finding a gentle type of workout, in comfortable conditions. Water exercise, either swimming or aqua aerobics, keeps you cool while you work out.
Stay indoors in the air conditioning if you don’t like the heat. Try a gentle yoga class. Starting at home with a workout video is another way to get started in a friendly environment. Find a few friends and go for a walk. These are all relatively stress-free ways to start a fitness program.
Excuse #5: I End Up Quitting, What’s the Point?
It is true that many people don’t stick with their exercise program. But this doesn’t have to be you. Many fitness seekers start out with a bang, running five miles, lifting heavy weights, and end quickly with a whimper, either injuring themselves or feeling too sore or exhausted to continue.
Set small goals for yourself and start out slowly. If you’re going to try running, start with a run/walk program like a couch to 5k. If you want to strength train, again start slowly. If you aren’t familiar with proper form, work with a trainer for a few sessions.
Here are 6 Tips to Help You Stick with Your Exercise Program
Keep yourself accountable by keeping a log of your workouts. It will also help you track your improvements. Many people have started a blog or a Facebook page to chart their accomplishments, or you can just share your goals with friends and family. You will find them to be very encouraging and they will help keep you accountable.
Training buddies are one of the best ways to stick with your program. Having to be accountable to another person will get you to the gym, even when you don’t feel like it, plus you will encourage each other to stick with it, cheer each other on, and be proud of each other’s accomplishments.
These are the top five excuses that I hear frequently at my gym. Hopefully, this will help you beat down those excuses and start or stick with an exercise program. Experts say that it takes an average of about 66 days to make a habit, so if this advice will help you work out for about two months, you’ll have a better chance to stick with it forever. Good Luck!
Need a new mantra? Here you go: If you don’t like starting over, stop quitting! You’re welcome.
What helps you stay with your exercise program?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Great post, Debbie! I especially like your point about starting small and setting realistic goals instead of going all-in and burning out.
I’d add that quitting can become a habit too. The more often we quit when things get difficult, the more we teach ourselves that quitting is an acceptable option. But the opposite is true as well: every time we show up despite not feeling like it, we reinforce the habit of following through.
Yes, you are so right! Sometimes people set themselves up for failure by assuming they will fail. It’s hard to get past that.
I think time is a tough one. But I agree, there are ways to fit it in and doing it in small chuncks can be much more manageable! I think most people could wake up 30 mins earlier to work out but that is a hard adjustment to make.
Time is a tough one but we know that those who commit to regular exercise are just as busy as those who say they don’t have the time. It’s a matter of priorities and finding a way to fit it in, whether it’s getting up a half hour early or taking a half hour of television time and putting it to good use.
My favorite part of this post is all the stubborn dogs gifs you used to illustrate your point. I relate deeply to the English bulldog lol.
And yes. I would rather sit and read,all day every day. But wellness calls!