Everyone experiences obstacles that get in their way of exercising. Some are just excuses, while others are real. Here are some tips to fight the hurdles and keep on your exercise regime.
Excuse #1- No Time to Exercise
Not everyone can schedule a set exercise time into their day. With a little ingenuity, you can squeeze your exercise in.
- Power walks- No time for a full workout? Find time to walk 10 minutes at a time a couple times a day.
- Early to rise- Start by getting up 30 minutes earlier a couple times a week. After you have gotten used to this routine, add a few more days until you are getting up early to exercise each day.
- Park and walk- Park further away from your destination. This could be at the back of the parking lot or a few blocks from your office building.
- Weekend warrior- Instead of doing a weekly movie matinee, make it an exercise-based activity. Your friends and family will enjoy spending time with you.
Excuse #2- Exercise is not Exciting
Following the same routine day after day, week after week could bore anyone.
- Find exercise you like- If you like what you are doing, it will be easier to keep doing it.
- Change it up- Remember variety is the spice of life! This holds true with exercise. Cross-training between different activities such as jogging, biking, swimming, etc. works different muscle groups and staves off the boredom.
- Power in numbers- Find someone to exercise with. You can encourage each other and build friendships.
- Discover something new- Try out different forms of exercise, or sign up for a class. You may find something you really enjoy.
Excuse #3- I don’t like how I look
You may not like how you look now, but exercise will help you loose weight and feel better about yourself.
- Skip the gym- You don’t have to exercise in public. Do it in the privacy of your own home with an exercise video, treadmill, stationary bicycle, stair-climbing machine, or other available at home exercise equipment.
- Look for results- As you continue with your exercise routine, your self-esteem will grow. Reward yourself for keeping on track.
Excuse #4- I don’t have enough Energy after Work t o Exercise
The ironic thing about this excuse is that you get more energy when you exercise.
- Exercise Early in the day- Pump yourself up for the rest of your day by getting up 30 minutes early. You will be charged for the rest of the day.
- Mid-day Walk- Use your lunch time to get in a power walk.
- Ready, Set, Go- Get ready ahead of time for your exercise. Lay out your workout clothes ahead of time and have your water bottle filled. Have the exercise video in the machine so you just have to hit play.
- Early to bed- Get to bed early so it isn’t so hard to get up in the morning. You don’t want to start the day sluggish and tired.
Excuse #5- I am lazy
- Be practical- Be realistic about your goals. If you have to start out just walking once around the block, do it and build on it. If you expect to become an Olympic athlete overnight, you won’t measure up and you will give up.
- Best time of day- If you know there is a certain time of day you feel lazy, don’t schedule your exercise for this time. Pick a time when you tend to have more energy and focus.
- Set a time and stick to it- Physical activity has to be schedule in just like any other activity. Put it on your calendar and let your family and friends know this time is for you.
Excuse #6- No athletic ability
You don’t have to be a world class athlete to exercise.
- Stick to the basics- Do simple exercise like walking or biking.
- Join a workout group- Workout with people you know. It’s more fun to exercise together.
- Focus on the positive- You don’t have to be a world class athlete or look like the body builders at the gym. Just focus on the positive impact you are having on your body.
Excuse #7- Been there, done that
Just because you have tried exercising before and failed doesn’t mean you can’t try again. Learn from the past and determine what went wrong and change it.
- Baby Steps- Take one step at a time. Gradually build up to more intense workouts as your body is ready for them.
- Create success- Make goals that you can attain. Start small and work your way up. If you aren’t ready for an hour a day, don’t set yourself up for failure by making that your goal.
- Positive reinforcement- Set goals and reward yourself as you reach them.
Excuse #8- It costs too much money
Exercise costs only as much as you let it. You don’t have to join a club to workout. As long as you have a good pair of shoes, that is all you really need.
- Train at home- Don’t worry if you don’t have weights. You can use milk jugs filled with water or sand, soup cans, anything with some weight. For resistance, use plastic tubing from the drug store. Pushups, sit-ups and squats are simple and free.
- Fitness video- Buy or rent fitness videos. You can get aerobics, kickboxing, tai chi, and all kinds of different exercise techniques. Set up a video exchange with friends and co-workers to add variety to your workout.
- Fitness group- Find friends, neighbors or coworkers that are also interested in fitness and walk with them. You can take turns finding different routes.
- Skip the elevator- Why take the elevator when you can walk up and down the stairs. Stair walking is a great workout.
- Community Recreation- Most communities offer exercise classes through their recreation department. You may find this is cheaper than buying a gym membership.
Excuse #9- I might get hurt
Make sure to exercise properly to lessen your chance of injury.
- Slow and Easy- Start out slow and easy by walking. After you feel more comfortable, go ahead and add variety to your exercise program.
- Take a class- Start with the basics and work your way up.
- Learn from a Professional- A professional is trained to teach you the proper movements. If you do have an injury, see your doctor of a physical therapist.
Excuse #10- I don’t have a support system
Be sure your family knows how important exercise is to your health. Have the do it with you.
- Family togetherness- Find an adult-child exercise group. Play with the kids outdoors or go for a walk.
- Try something new- Change up your routine by doing something you haven’t done before.
- Walk while waiting- Take a walk while you are waiting for kids to get out of school or practice.
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