I Can’t Exercise Because…

May 23, 2013

I can’t exercise because (you fill in the blank). Many of us wish that we had a passion for exercise. As you cruise the message boards on ObesityHelp, you’ll see many members that have found their inner athlete and have developed a love for exercise. As you read the message boards, you’ll also find many more that exercise because they “have to” rather than “want to” exercise.

If you are one of the people that find reasons (aka excuses) to avoid exercise, you are NOT alone. Excuses are nothing more than a sign you have an inactive mindset. One of the cornerstones to success in losing weight and maintaining it is to exercise and include activity into your daily lives.

You’ve told yourself dozens of times that tomorrow you are going to start exercising. Tomorrow has come and gone, and you still haven’t started moving. What’s holding you back? It’s time to face your excuses head-on, so that you can overcome them and choose to live a healthier lifestyle.

Here are a few common excuses for skipping exercise, along with ways to combat them.

I’m Too Tired: This excuse is a powerful one. Due to your busy, over scheduled, get-it-now time management tools of faxes, texts, voice mails and cell phones, you’re always “on” and available. Let’s face it, we are a society that is tired! This excuse can create a vicious circle. The more sedentary you are, the more tired you become. As a result, the more tired you are, the less appealing exercise sounds. When this excuse comes up, nix it right away. Exercise can actually make you feel more re-energized than a nap. Regular physical activity increases your energy level. An added bonus is that exercisers fall asleep faster, sleep better, and that allows you to feel rested every day.

I don’t have time: This is one of the most common excuses. You probably are short on time, but that isn’t an excuse to skip physical activity. By using this excuse, you are telling yourself that your health and well-being is not a priority. Ask yourself: (1) Do I want this body to carry me into old age, move around, travel, and not fall or become ill? (2) Do I want to feel on top of things mentally? If your answers are “yes,” then you need to make time to exercise! Review how you spend your time. Certainly, there is something less important that you can replace with exercising 20 to 30 minutes every day. Exercise is one of the most important things you can do for yourself and your family to ensure that you live a long, full, disease-free life. Put yourself as a priority on your daily to-do list.

I hate exercising: This excuse means that you either haven’t found activities that you enjoy doing, or you’ve been stuck doing activities that you don’t like. Watch children play. Children consider activity fun. Develop the same mindset for you. Find activities that require movement and exercise, that are fun for you. If you enjoy competitive situations or are socially inclined, join a recreational sports team. If you prefer spending time alone, maybe yoga, morning or evening walks, or another solitary form of exercise would be best for you.

I’m not motivated:  Exercise isn’t a drudgery. It is a small investment of your time, with long-term health benefits. Don’t view exercise as a lifetime evil. Set small, short-term goals. Start off by taking the stairs instead of the elevator. Next, schedule 10 minutes of activity twice per week. From there, you can increase the amount of time you exercise. Before you know it, you’ll have created a habit of being more active As an added incentive, make a list of all the positive benefits exercising has on your life. Your list might include giving you more energy, increased self-esteem, reducing illness and other health-related issues. The list should be long and detailed. Post your list somewhere you will see it regularly. Let it serve as a reminder of why you need to workout.

I’m out of shape: Unless your physician has restricted exercise, then this excuse turns out to be more of a reason to exercise. If you are extremely out of shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That’s okay. You can gradually add more time each week. If walking is not an option, then you could try some pool exercises. At the very least, you can start by getting active while sitting. There are many beneficial strength training exercises you can do while sitting.

I’ve exercised in the past and quit:  It can be challenging to get motivated if you’ve struggled after previous attempts to create a habit of exercise. Isn’t it worth trying again? Evaluate what went wrong with your past attempts. Did you try to do too much, too quickly? Did you get burned out? Did you become bored with your activity? Did you set unrealistic goals for yourself? Try to stick with small goals that are realistic and achievable. As an example, start exercising three times per week for the next month, and adjust your activity and frequency. Here are a few of the reasons to include exercise and activity into your life as ways to combat those pesky excuses. Add to this list the reasons personal to you:

- Healthy body weight
- Low percentage of body fat
- Improved physical appearance
- Increased metabolism
- Decrease risk of diseases, such as Type 2 diabetes
- Reduced instances of depression
- Improved sleep
- Higher self-esteem
- Increased energy and stamina
- Increased flexibility
- Improve chances of life longevity
- Strength Training helps your bones
- Strength training prevents muscle loss
- Cardiopulmonary improvements
- Reduced risk of injuries
- Enhanced quality of life and well-being

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