THE TOP 7 EXCUSES FOR NOT EXERCISING (AND SOLUTIONS!

In spite of the well documented benefits of exercising, studies show that almost 40% of South Africans are dangerously inactive. 

It is easy to come up with many reasons/excuses for not exercising – I’m too tired. I’m too overweight. I don’t have time.  Below are 7 of the most common excuses for NOT exercising and clever solutions to overcome those excuses.

EXCUSE #1: I’m too tired to exercise.   

Exercise is a paradox – it can make your muscles physically tired, but you’ll actually feel more energized from it.  Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels!

• Solution #1:  When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise.  Try walking, biking or yoga.  Over time, move into more moderate or high-intensity exercise.
• Solution #2: Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired.
• Solution #3: Exercise during your most energetic time of the day.  It may help to work out first thing in the morning before your day gets away from you. Try waking up 30 minutes earlier in the morning. Exercising after work might sound exhausting, but it will actually calm and invigorate you.

EXCUSE #2: I don’t have time. Or I am a full time parent.     

Between kids, commuting, work and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.

• Solution #1: Instead of trying to find time to work out, think about how you can make time. Some activity is better than none. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. That might be before or after work, during your lunch hour, or after dropping the kids off at school. The time commitment can be minimal. Start with 20 minutes in your day. The next week, go for 25 minutes and the following week, 30 minutes. Soon that found time will become part of your schedule. 
• Solution #2: How much television do you watch? Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day.

EXCUSE #3: I don’t like to exercise alone. 

It is sometimes hard to get motivated to exercise on your own. Having an exercise buddy can help. Exercising with a friend can make your workout time fly by and give you an extra incentive to push a little harder. It is also easier to make an excuse to not exercise when no one holds you accountable.

• Solution #1: Ask a friend to meet you at the gym, or see if some colleagues want to join you for a class after work. Exercising with a partner or a group increases motivation and consistency.
• Solution #2: Join a class, our RAW classes are only 30 minutes and will give you a complete workout with a group of members, you will not be exercising alone. 

EXCUSE #4: I get bored easily. Exercise is no fun.   

The key to beating boredom is to find an exercise program that both caters to your fitness level and that you actually look forward to. It is also important to switch things up every few weeks or months so that you don’t fall into a routine.

• Solution #1: Find fun exercises that you enjoy. Alternatively between the cardio equipment to give your workout some variety or join a class. There’s an exercise for everyone!
• Solution #2:  If it makes exercise more enjoyable for you, it’s OK to watch TV, listen to a podcast or read while you’re on the exercise bike or treadmill, as long as your workout is still challenging.
• Solution #3:  Make a list of exercises you don’t like and then a list of activities you might be willing to try.  Work your way down the list until you find one or several that you enjoy. If you enjoy what you are doing, you will be more apt to continue.

Excuse #5: I’m too old/fat/uncoordinated/embarrassed to exercise.

When something is foreign or uncomfortable, it’s a natural response to avoid it.  Whether you feel too old, too overweight, or ridiculous in workout clothes, there is a simple solution.  Start small, but start with something.

• Solution #1: Cycling is great exercise for people of all ages and physical types. Once you start peddling the rest of your body and routine will follow naturally. 
• Solution #2: Wear comfortable workout clothes that will allow you to move freely and enjoy your workout. 
• Solution #3: Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie when trying to figure out a weight training machine.  BUT, remember that everyone was new at one time. We offer FREE induction services to all our members so that they understand how to use equipment and set up a routine to get results and do it safely.   Join a class that can show you how to strength train and how to use different pieces of equipment. Our friendly fitness instructors are always available to assist you as well. 

EXCUSE # 6: I need to be motivated to exercise, Or I can’t stick with a program.   

If you set goals that are small and realistic, you will more likely to feel like a success, not a failure.

• Solution #1: Keep a log and post it in a public space – your refrigerator, or even on Facebook. Your friends and family can offer words of encouragement. A log also helps you see if you’re starting to slack off.
• Solution #2: Having an exercise buddy keeps you accountable. You are more likely to show up to exercise if you know someone is expecting you to be there.
• Solution #3: Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of workouts. 

EXCUSE #7: I don’t like to sweat. Or I don’t want to take another shower and reapply makeup.       

Sweat is your body’s way of cooling and detoxifying itself.  The amount of sweat you produce depends on several factors including your gender, age, fitness level, genetics and how hard you are working. However, exercise doesn’t have to mean you end up dripping in sweat. There are many exercises that burn calories and build muscle while not leaving you sweaty. If you are avoiding exercise because you hate to sweat or don’t have time to freshen up, here are a few ideas…

• Solution #1:  Work out first thing in the morning, before you shower and get ready for your day.
• Solution #2:  Try wearing sweat-wicking workout apparel.
• Solution #3: If you don’t like getting sweaty, try a slower-paced workout such as yoga that focuses less on cardio and more on stretching, balance, flexibility, and strengthening your muscles or a 20 minute walk on the treadmill. 

There will always be a “good excuse.”  But research has consistently shown in over 70 different studies, nearly every group studied – healthy individuals, those with chronic conditions like diabetes and heart disease and even cancer patients – benefited from consistent exercise. No more excuses!!