Some people have good intentions. They long for the health and fitness benefits that exercise offers, but they never manage to do it for very long. When the time comes to lace up the exercise shoes, they have a reason why they can’t. In fact, according to the Centers for Disease Control and Prevention, only 5% of the population gets at least 30 minutes of exercise daily. But why? Here are seven of the most common reasons people give for not working out.
Excuse #1: It’s Not Fun!
Few activities that deliver as many benefits as exercise are fun. You may not enjoy the sensation of lifting a heavy weight or the sweat that rolls down your back in the midst of a high-intensity workout but surely you enjoy the sensation of being strong and having stamina. Not to mention the satisfaction of looking and feeling your best in your clothes. Then think about how exercise will serve you down the road. The muscle and strength you build now will help you avoid frailty as you grow older. No, exercise isn’t always fun in the way riding a roller coaster or watching an exciting movie is, but the benefits outweigh the effort. Agree?
Excuse #2: No Time!
Yes, time is a precious commodity and most people don’t have enough of it but being physically active can give you more time. Some studies show physical activity boosts productivity, so you get more done in the time you have. First, think about other activities that you do that offer fewer benefits than exercise. What about television or the time spent playing video games? Take some of that time and devote it to working out. The rewards and long-term satisfaction will be greater than keeping up with your favorite fictional, television characters.
One of the best ways to get around time constraints is to exercise as soon as you wake up in the morning. Set the alarm 30 minutes early and get it done. The extra stamina and brainpower a workout gives you will help you tackle your day and get more done. The second approach is to break your workouts into shorter segments. Workouts as brief as 10 minutes offer health benefits. If you need to do 3 short sessions instead of a longer one, do it that way. No excuses!
Excuse #3: Too Old or Out of Shape
The more out of shape you are, the more you need to exercise! You may not have the strength or stamina of someone in top shape, but you can improve what you have. The key is to start slowly and gradually increase the intensity and complexity of your workouts. For exercises like squats, lunges, and deadlifts, begin without weights until you become confident with the movements. The same applies to the age excuse. There’s no upper limit on age for exercise. Studies show that even people in the eighth and ninth decades of life can build strength and become more functional.
Excuse #4: I Don’t Want Anyone to See Me
No one has to see if you exercise at home. You can begin at your own pace and work out in any clothing you’d like. Not driving to a gym saves time, so working out at home slays the “no time” excuse too. When you exercise at home, it doubles as “me” time and “alone” time, which is good when you need a break from people.
Excuse #5: I’m Too Tired
Exercise can give you more energy! What happens when you work out? As soon as you begin moving, blood flow increases to your muscles and your tissues gain more oxygen. Meanwhile, your brain produces more hormones and brain chemicals that make you feel good. You’ve probably heard of the endorphin high, a phenomenon familiar to runners. However, exercise boosts the release of serotonin and dopamine to lift your mood and help you feel more energized. Have you ever approached a workout thinking you were too tired to do it? After 10 minutes of exercise, you’re surprised at how energized you feel. That’s the power of movement!
Excuse #6: It Feels Uncomfortable!
Exercise isn’t supposed to feel comfortable. After all, you’re asking your body to work harder than it’s accustomed to, but remember those rewards we mentioned? A little short-term discomfort can lead to longer-term gains and benefits. On the other hand, some people have legitimate joint pain that requires exercise modifications but that’s okay! If you have joint pain, avoid high-impact exercise and focus more on strength training and low-impact cardio. Consider seeing a physical therapist to get exercise guidelines if you have chronic joint problems. Studies show that physical activity lubricates joints and strengthens the muscles that support achy joints and that can mean reduced pain and better functionality.
Excuse #7: I’m Not Overweight
Everyone needs exercise, regardless of body weight. Even people with a normal body weight or BMI can have an unhealthy body composition and carry too much body fat relative to muscle. You’ve probably heard this called “skinny fat.” However, a low muscle and a high-fat ratio when you’re older becomes sarcopenia, a serious health problem that leads to frailty and reduces functionality. Even if you haven’t lost a lot of muscle at this point, you will over time. Muscle and strength loss begins in the 30s and continues throughout life. Over a lifetime, sedentary people lose as much as 30% of their muscle mass. This loss of muscle tissue accelerates the aging process and leads to frailty.
The Bottom Line
Now you know why you should cut through your excuses and work out anyway. Exercise has too many health benefits to ignore or put on the back burner. It can prolong your life and it can keep you fit and functional for a lifetime. Plus, it’s a good way to challenge yourself. So, skip the excuses and get moving!
References:
The Heart Foundation. “The Top Ten Excuses for Not Exercising and Solutions”
Harvard Health Publishing. “Preserve Your Muscle Mass”
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