Only 5% of adults exercise at least 30 minutes every day, according to the Department of Health and Human Services. But we know that exercise has a plethora of benefits– literally, life changing results! Obviously, there are dozens of reasons that keep us stuck in inactive cycles, but allowing ourselves to stay in these unhealthy patterns only sucks us dry of life and energy.
No one can redesign your life schedules or tell you where to slip in exercise. It’s true- no one understands your life better than you. But take hope because YOU DO have the power and the ability to redesign it- if you want.
As I have shared before, becoming a mommy gave me fresh revelation and empathy for every working parent trying to figure out how to take care of their physical and mental health (ie. save their sanity!) while still caring for their family well. I am not sure balance is something you ever really find. But it is also easy to fall into “martyr syndrome” believing that you are doing the best thing, when in fact, you are compromising your own personal values.
Exercise excuses are personal and yet there tends to be a common thread among many of them. I know the thoughts I have battled in my own head and the conversations I have had with hundreds of individuals in my office. So, let’s address the elephant in the room…
These are 5 of the most common excuses NOT to exercise and clever solutions so that you have the power to get un-stuck and active.
EXCUSE #1: I will have to wash my hair and reapply makeup.
Sweat isn’t pretty but it is a sign of hard work! It’s your body’s ingenious way of cooling itself (natural air conditioning!) and detoxification (forget questionable supplements!). The amount of sweat you produce depends on several factors including your gender, age, fitness level, genetics and how hard you are working. But this natural glisten is quite unappealing to many.
If you are avoiding a workout 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. That’s right- get up, put on your tennis shoes, workout and then get ready for your day. This is one of the easiest ways to avoid the 2nd shower or even worse, attend a function after your wash cloth bath.
Solution #2: Invest in some sweat-wicking workout apparel. Make sure that you have clothing that will help your body cool itself. You can avoid (or at least reduce) feeling yucky and uncomfortable during or after your exercise.
Solution #3: Break up exercise into shorter chunks during the day. Research shows that there are still some great benefits by getting small bits. A 15-minute walk during your lunch break and 15-minutes before you leave for your community group meeting that evening still counts! This list will astound you what a few minutes of walking can do for you!
EXCUSE #2: It’s no fun.
Let’s face it, who wants to discipline oneself to do something they don’t like 5-6 days per week? Exercise that makes you run in the other direction (ha!) or volunteer to scrub the baseboards means is not the right kind for you!
There are literally hundreds of different types of exercise options! Have you investigated them all?
Solution #1: Work out with a friend. Exercising with a friend can be a great form of entertainment and make the minutes zoom by!
Solution #2: Listen to a book, podcast or music that engages you so that you are not focused on the time.
Solution #3: Find fun exercise! It is out there, you just have to try some things out! Take a line dancing class, go swing dancing with your partner, sign up for Zumba, try a hula hoop workout, join a mommy walking group, take a shot at a cycling class, …
Solution #4: 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 1 or several that you enjoy.
EXCUSE #3: I don’t have the time.
Time has been and will continue to be one of the biggest challenges for women to implement an exercise routine, but it doesn’t have to douse your motivation! The problem is that people think exercise has to look a certain way. The only way it needs to look is the way you want it to look in your life.
Don’t compare what you can or can’t do to another person. Just decide what you do is important for you and make it happen. Can you find an extra 10 minutes in your day? If that’s all you’ve got, then give it! Don’t worry if you can’t give more. The next week, aim for 11 minutes and the following week 12. Before you know it, you will have “found the time” without making significant changes to your current routines and schedule.
Solution #1: Don’t allow yourself to watch tv unless you are exercising (or have already exercised that day).
Solution #2: Exercise while your child is at ball/dance practice. What a great reminder to get moving- knowing other family members are doing the same!
Solution #3: Walk every time you are on the phone. If this works for you, begin to “schedule” phone conversations with friends and family members at specific times of the day so that you can knock out some more steps.
Solution #4: Try incorporating a HIIT routine (high-intensity interval training) into your workouts for high-quality results in little time. Find out all you need to know to go “kill it” and move on with your day.
EXCUSE #4: I don’t want to embarrass myself at the gym.
When something is foreign or uncomfortable, it’s a natural response to avoid it. No one wants to feel flustered trying to figure out a weight training machine or look like the “newbie”. BUT, remember that everyone, yes, everyone was new at one time. No one escaped learning how to do it, too.
Solution #1: Take advantage of gym benefits like a fitness assessment, training on how-to use the equipment and personal trainer sessions. Many gyms offer FREE services to members so that they understand how to use equipment and set up a routine to get results and do it safely. Gyms don’t want you floundering either- it’s a liability to them too! Just ask for some guidance or a session.
Solution #2: Join a class that can show you how to strength train and use different pieces of equipment so that you know what to do on your own. These can be a lot of fun! You can arrive early and share with the instructor that you are newer so that they can be clear and specific as they guide the class.
Solution #3: Bring a friend that has a bit more knowledge than you!
Solution #4: Go to the gym during slow hours. Ask the front desk attendant about days and times when there are fewer members around. This reduces distractions and feelings of timidness so that you can focus.
NOTE: There are plenty of ways to exercise outside of the gym. If you just don’t want to go to the gym, then don’t!
EXCUSE #5: I am too tired after work.
Did you know that moderate exercise can actually improve your energy levels?! While exerting more energy after work might sound exhausting, it might be just the thing you need to finish your day well. This research study reviewing over 70 different studies showed that nearly every group studied– healthy individuals, those with chronic conditions like diabetes and heart disease and even cancer patients- benefited from consistent exercise.
Exercise increases blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster, creating a more alert YOU! It also promotes the release of neurotransmitters like dopamine and serotonin, which can improve our mood. If you want to stay tired, then sit on the couch. But if you want to feel better, moderate activity just might be the cure.
Solution #1: Take a quick power nap during your lunch break or directly after work. This can give you the boost you need to re-energize for a workout.
Solution #2: Begin with low to moderate intensity exercise as high-intensity exercise can cause more fatigue. Try walking, biking or yoga. Gradually ease into a moderate or high-intensity exercise over time, if desired.
Solution #3: Exercise during your most energetic time of the day. Can you wake up 30 minutes earlier or go into work 30 minutes later? Could you extend your lunch break to allow for exercise too? Would your manager allow you to readjust your work hours so that you can allow exercise to energize you for your work day?
NOTE: Let’s not negate the fact that exercise cannot make up for poor quality sleep and inadequate hours of sleep. Sleep apnea and other sleep disorders can wreak havoc on your sleep cycles, leaving you tired all day. Definitely, talk with your physician if you or your spouse feel your sleep is compromised.
There will always be a “good excuse.”
Many things are good, many things are important, but only a few are essential. — D.Todd Christofferson
Are your health and vitality essential to you?