Life hands us ready made excuses to not workout. To busy. Too tired. Too expensive. Too cold. Challenging your excuses will take will power and a positive mind set. Each time you exercise that willpower, the stronger it becomes.
You’ve just gotten home from work or running errands. You still have to make dinner, help your kids with homework and get ready for the next day. Sound familiar? There’s a lot of exercise excuses built into that scenario. We’ve all been there.
The Center for Disease Control analyzed survey date from more than 450,000 U.S. adults ages 18 and older and estimates that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week.
There are three basic types of excuses: internal, external within your control and external out of your control.
Internal excuses are based on the internal dialogue going on in your head. “I’m not motivated enough” or “I’m not fit enough to go to the gym.” You negotiate with yourself and rationalize why you can’t or should not workout.
External excuses within your control are the things that happen in life that you have some control over, but you choose to allow them to control you, “I’m too tired” or “I’m too busy.”
External excuses out of your control. Life happens. These are the unexpected things that come up and interfere with your plan to workout for the day. No, you have no control over these situations, but once they’re resolved get back to training. Don’t allow this to be a longer than needed reason not to workout.
Exercise Excuses and Solutions
I’m too busy.
Even if it’s only a 15-minute workout, we can all find time in the day. Every minute counts and that’s 105 minutes of movement a week, 5,460 minutes a year of calories burned and endorphins released. You might have to skip a TV show or have a little less time on the computer, but it’s worth the sacrifice.
I can’t afford it.
You don’t have to have a gym membership or a lot of expensive equipment. Try running, walking, hiking, and body weight strength training workouts. All require little more than shoes and a sports bra. And when you do buy equipment, make it multi-use like a stability ball and dumbbells. Both can be used for total body workout and are often inexpensive. Try free resources online and no equipment workouts.
I’m not fit enough.
Everyone starts somewhere. Start where you are and progress from there. Do better tomorrow. Better next week.
I have a baby so I can’t make it to the gym.
Create a tag team workout schedule with dad or a friend, alternating days or times of day of who will be home with the baby with who will workout. Or, Plan B, home workouts and DVDs are great way to get fit and move daily.
It’s too hard.
Begin with basic exercises. As your mental and physical confidence increases try new things and push yourself a little harder.
I don’t enjoy it.
Not enjoying the workout? It’s time to try something new. If you don’t enjoy what you’re asking yourself to do everyday, you’re not going to stick with it.
I’m too tired.
9 times out of 10 movement and working out will energize and refresh you. Try this, commit 10 minutes to a workout. If after 10 minutes you’re still too tired, give yourself permission to stop. No guilt.
The weather is too cold, too hot, or rainy.
You can’t do anything about the weather, but you can dress appropriately, choose to workout indoors and be selective about the time of day, i.e. don’t go for a run in the middle of the day when it’s the hottest.
I don’t know where to start or what to do.
If you’re just beginning your fitness journey it can be a little overwhelming. Everyone was a beginner once and you have to start somewhere. There are a lot of great books and endless resources online to get your started.
I’m not motivated.
Sometimes staying motivated will take a little work. If the big goal feels overwhelming, break it down into manageable daily tasks. Seriously, there’s nothing more motivating than progress and success. Your motivation will increase every time you accomplish a single task. Still not motivated? Go back to your goal and remember your why. Think about how good this is for your body and how good it’s going to make you feel.
I would love to chat:
What solutions for exercise excuses work for you? What other excuses are commonly used for not working out? What ready made excuses in your life make it a little too easy to not workout?
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