Are you too busy to exercise? If so, you’re not alone. American studies have shown that 60% of American adults don’t get the recommended amount of physical activity, and more than 25% of adults are not active at all. These statistics mainly show that many of us simply don’t exercise. What’s your excuse?
You hate exercising
The key to happiness is doing things you enjoy. If you hate running, you don’t have to do it. Look for activities that suit your personality. If you love being outdoors, go hiking or biking. If you like simplicity, stick to walking or do circuit training at a gym. Try things out before deciding you don’t like them.
You’ve tried exercising, but you keep quitting
People often quit because they plan too many workouts, train too hard, and don’t give themselves enough rest days. Do what you can; you have to start where you are, not where you wish to be. Keep your cardio workouts light and schedule recovery days. Gradually build up your workouts by adding a few minutes each week.
Exercising is too expensive
There’s no reason to join a gym to exercise. You can walk anytime, anywhere. Dumbbells are relatively inexpensive and can be used for a variety of exercises. There are also plenty of workout videos available for the home exerciser that you can do with your body weight.
You don’t see changes
Not losing weight quickly enough? Welcome to reality! You won’t gain weight overnight, and you won’t lose your excess weight quickly either. When you start exercising, give your body time to respond. It may take around twelve weeks before you start to see any real changes in your body, depending on your starting point. Exercise is partly responsible for how you look. Another significant component is your diet. Therefore, first determine your calorie needs and try to enjoy the other benefits of exercising in the meantime.
You don’t know how to exercise
This excuse doesn’t hold water, not with all the information available. Try one of the many training books, videos, or websites that provide information on everything from cardio to stretching exercises. Or hire a trainer at your gym. You can always find a trainer online as well.
You want to exercise, but you have to take care of your family
You don’t have to neglect your family to fit exercise into your schedule. For example, you can join a gym that offers childcare, or you can exercise at home with a video while the kids are asleep. If they’re old enough, you can involve them in your program by having them lift very light weights or count your repetitions for you, or you can take them for a walk. Show your family what it means to be healthy by setting a good example.
You have trouble staying motivated to keep training
If you’re tired, stressed, or bored with your workout, it’s hard to keep going. You can counteract this by changing your workout every four to six weeks by trying something new, or you can adjust your intensity or workout time. Think every day about what your goals are and what you need to do to achieve them. Reward yourself regularly (massages are a great reward).
Exercising HURTS!
You don’t have to push yourself to the point of pain to reap the benefits of exercising. When doing cardio exercises, make sure you stay within your target heart rate zone. You should be able to talk without panting and gasping.
However, with weight training, it is necessary to put in the effort because muscle mass only grows when you challenge yourself. Taking the heaviest weight you can handle for about twelve to sixteen repetitions helps you get the most out of your workouts. You may feel some discomfort, but not excruciating pain!
You can’t bring yourself to exercise
Looking at exercise in the long term (meaning you have to exercise DAILY FOREVER) can be overwhelming. However, you don’t have to change your life all at once. Start with small goals, like being more active every day by taking the stairs and walking more. Decide to wake up ten minutes earlier to go for a walk or to train with weights.
After a while, you can increase your workout time and try new things. Right now, all you have to do is focus on making it a habit to exercise daily.
You don’t have time!
People who are not physically active have just as much time as athletes, so forget this excuse! Here are ways to fit exercise into your busy schedule:
- Book your workout time
- If you can’t find 30 full minutes during the day, do it in chunks of 10 or 15 minutes
- Wake up a few minutes earlier and take a brisk walk, use 15 minutes of your lunch break to walk up and down the stairs, and go for a walk with the dog or do weight training after work.
- Keep a calendar of your workouts so you can track your progress and stay motivated.
- Remember, exercise generates energy: the more energy you have, the more you can do every day
