- The Top 10 Excuses for Not Exercising (and Solutions!)
- Do you like this post?
- Top 10 Excuses for Getting Out of P.E. (pg. 2)
5 Of My Favorite Excuses For Not Going To The Gym
- 1) “I REALLY worked out yesterday, so an unscheduled cheat day is okay… Right?…”
- 2) *8 AM* “Oh geez, I slept in… Imma close my eyes for five more minutes, then I’ll go to the gym”
- 3) “I’ve been going for two weeks now!!! Where are my results?!”
- 4) “I’ve pinned enough workouts on Pinterest.. that’s the equivalent to going to the gym right?”
- 5) “I really just don’t think that it’s a good idea today.”
- Totally Legit Reasons For Not Going to the Gym
- “I’m tired”
- “I’m sick”
- “I’m stressed”
- “I’m sore”
- “I’m injured”
- 10 Fitness Excuses You Need to Stop Making Now
- 1. I don’t have enough time.
- 2. I’m way too tired to workout.
- 3. But exercise is so boring!
- 4. I have no motivation to workout.
- 5. I have kids to look after.
- 6. I don’t have anyone to train with.
- 7. I don’t feel very well.
- 8. The gym is too expensive or far.
- 9. I don’t know how to train properly.
- 10. I feel intimidated by the fit people there.
- Funny Leg Day Meme
- After Leg Day Meme
- Skip Leg Day Meme
- Great Excuses to Not Work Out
- EXCUSES FOR NOT EXERCISING AND HOW TO OVERCOME THEM
- Stop using these excuses to avoid exercising
- Anxiety or a fear of being judged
- Feeling overwhelmed with where to begin
- Frequent travel
- Boring workouts
- Childcare duties
- Lack of energy
- 5 Excuses Everyone Uses to Not Exercise
- Top 10 Excuses People Use to NOT Exercise (And How To Overcome Them)
- Ready for a change? Try SomaFit.
The Top 10 Excuses for Not Exercising (and Solutions!)
admin1 June 1, 2018
In spite of the well documented benefits of exercising, only 5% of adults in the U.S. exercise the prescribed 30 minutes a day, according to the Centers for Disease Control and Prevention.
It is easy to come up with many reasons/excuses for not exercising – I’m too tired. I’m too overweight. I don’t have time. Below are 10 of the most common excuses for NOT exercising and clever solutions to overcome those excuses.
EXCUSE #1: I’m too tired to exercise.
Exercise is a paradox – it can make your muscles physically tired, but you’ll actually feel more energized from it. Exercise increases your blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural endorphins that will make you feel better and more energized. Even moderate exercise can improve your energy levels!
- Solution #1: When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise. Try walking, biking or yoga. Over time, move into more moderate or high-intensity exercise.
- Solution #2: Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired.
- Solution #3: Exercise during your most energetic time of the day. It may help to work out first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go into work 30 minutes later? Can you extend your lunch break in the middle of the day to allow for a brisk walk? Exercising after work might sound exhausting, but it will actually calm and invigorate you.
- NOTE: Exercise cannot make up for either not enough or poor quality sleep. Sleep apnea and other sleep disorders can disrupt your sleep cycles, leaving you tired all day. Talk with your doctor if you or your spouse feels your sleep is compromised. to learn more about sleep apnea.
EXCUSE #2: I can’t afford a gym.
The cost of gym memberships can vary widely — from $10 to over $200 a month. In 2015 nearly 55 million Americans were members of a fitness center. However, 67% of those 55 million people never used their memberships.
- Solution: Instead of spending money on a gym membership, look for more affordable solutions like creating a simple home gym or taking a brisk 30 minute walk in your neighborhood. Also, there are many free or very affordable exercise videos online and on YouTube, Netflix, etc. Exercising doesn’t need to cost money.
EXCUSE #3: I don’t have time. Or I am a full time parent.
Between kids, commuting, work and other responsibilities of life, our modern 24/7 lifestyle often leaves us feeling like there is just not enough time in the day to fit in a workout. Exercise becomes a low priority in our already crammed schedules.
- Solution #1: Instead of trying to find time to work out, think about how you can make time. Some activity is better than none. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. That might be before or after work, during your lunch hour, or after dropping the kids off at school. The time commitment can be minimal. Start with 10 minutes in your day. The next week, go for 11 minutes and the following week, 12 minutes. Soon that found time will become part of your schedule. Walk every time you are on the phone so that you can knock out some more steps.
- Solution #2: How much television do you watch? Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day. While watching TV, use resistance bands for strength training, walk in place or pedal away on an exercise bicycle.
- Solution #3: If your kids are young, pop them in a stroller and take a few laps around the neighborhood. As they get older, exercise while your child is at their after-school practice. Walk briskly around the ball field, or run up and down the school stairs during music class. For extra motivation, team up with another parent so you have an exercise buddy.
- Solution #4: Exercise with your kids. Go bike riding, swimming, or walk around the block and explore the neighborhood with your children.
EXCUSE #4: I need to be motivated to exercise.
If losing weight or your general health isn’t enough of reason to exercise and you need extra incentives, look for ways to find what will work to motivate you to get moving.
- Solution #1: Make a chart or keep a log (Google “Exercise Chart” for examples) or track your workouts using a tracking app like Strava or HabitBull .
- Solution #2: Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of work outs.
EXCUSE #5: I don’t like to exercise alone.
It is sometimes hard to get motivated to exercise on your own. Having an exercise buddy can help. Exercising with a friend can make your workout time fly by and give you an extra incentive to push a little harder. It is also easier to make an excuse to not exercise when no one holds you accountable.
- Solution #1: Ask a friend to meet you for a weekend walk, or see if some colleagues want to join you for a class after work. Exercising with a partner or a group increases motivation and consistency.
- Solution #2: If your friends aren’t into exercise, there are several fitness-focused get-togethers on Meetup.com or Zogsports.com .
EXCUSE #6: I get bored easily. Exercise is no fun.
The key to beating boredom is to find an exercise program that both caters to your fitness level and that you actually look forward to. It is also important to switch things up every few weeks or months so that you don’t fall into a routine.
- Solution #1: Find fun exercises that you enjoy. Try inline skating, biking, or gardening. Join a mommy walking group. Sign up for Zumba or a cycling class. Join a sports league. Or go dancing. There’s an exercise for everyone!
- Solution #2: Exercising with a friend can be fun and great entertainment! Join a group (see EXCUSE #5, Solution #2) or round up friends to join you on a hike, take a bike ride, go dancing, or take a class at the gym. Every once in a while, try something totally new. Mix it up so you don’t get bored.
- Solution #3: If it makes exercise more enjoyable for you, it’s OK to watch TV, listen to a podcast or read while you’re on the exercise bike or treadmill, as long as your workout is still challenging.
- 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 one or several that you enjoy. If you enjoy what you are doing, you will be more apt to continue.
Excuse #7: I’m too old/fat/uncoordinated/embarrassed to exercise.
When something is foreign or uncomfortable, it’s a natural response to avoid it. Whether you feel too old, too overweight, or ridiculous in workout clothes, there is a simple solution. Start small, but start with something.
- Solution #1: If exercise is hard on your joints, try swimming or take a water fitness class. Exercising in water is easier on your joints and the stronger your muscles get, the more they can support your joints and the less you’ll hurt. If your physical limitations are more serious, check with your doctor, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.
- Solution #2: Bicycling is great exercise for people of all ages and physical types. Once you learn how to ride a bike, you never forget that skill because it becomes part of your unconscious memory. You can bike with friends or on your own. Check out Bikemunk for the many benefits of bike riding.
- Solution #3: If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a trainer who’s supportive. Wear clothes that feel comfortable.
- Solution #4: Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie when trying to figure out a weight training machine. BUT, remember that everyone was new at one time. 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. Join a class that can show you how to strength train and how to use different pieces of equipment. Bring a friend that has a bit more knowledge than you! Ask the front desk attendant about days and times when there are fewer members around.
EXCUSE # 8: I’ve tried before. Or I can’t stick with a program.
If you set goals that are small and realistic, you will more likely to feel like a success, not a failure.
- Solution #1: Keep a log and post it in a public space – your refrigerator, or even on Facebook. Your friends and family can offer words of encouragement. A log also helps you see if you’re starting to slack off (see EXCUSE #4, Solution #1).
- Solution #2: Having an exercise buddy keeps you accountable. You are more likely to show up to exercise if you know someone is expecting you to be there.
EXCUSE #9: I don’t like to work out around the opposite sex.
Exercising around the opposite sex can often make you feel uncomfortable, or inadequate.
- Solution: See if your gym offers gender-specific classes or workout areas. Of course, working out in the privacy of your own home also solves this problem.
EXCUSE #10: I don’t like to sweat. Or I don’t want to take another shower and reapply makeup.
Sweat is your body’s way of cooling and detoxifying itself. The amount of sweat you produce depends on several factors including your gender, age, fitness level, genetics and how hard you are working. However, exercise doesn’t have to mean you end up dripping in sweat. There are many exercises that burn calories and build muscle while not leaving you sweaty. If you are avoiding exercise 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 and get ready for your day.
- Solution #2: Try wearing sweat-wicking workout apparel.
- Solution #3: Break up exercise into shorter chunks during the day. Take a 15-minute walk during your lunch break and 15-minutes after work.
- Solution #4: If you don’t like getting sweaty, you can work out indoors where it’s air conditioned. You can swim. Or try a slower-paced workout such as yoga that that focuses less on cardio and more on stretching, balance, flexibility, and strengthening your muscles.
There will always be a “good excuse.” But research has consistently shown in over 70 different studies, nearly every group studied – healthy individuals, those with chronic conditions like diabetes and heart disease and even cancer patients – benefited from consistent exercise. No more excuses!!
Centers for Disease Control and Prevention:
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I have a theory that finding an excuse not to have to join in with physical education at school is one of the oldest tricks in the book. After all, who wants the wind whipping up their games skirt or their football shorts in the cold months, making them all nippy around the giblets? And show me a teenager other than the fittest of the fit who wants to expose their bod to their classmates?
No, call it what you will – physical education (PE), physical training (PT), games, athletics, swimming, cross-country, netball, football or any other sort of ball – it’s always wise to have an excuse up your short sleeve for those times when you just can’t face it.
1. The dog
A variation on ‘the dog ate my homework’, this one is worth a try even if teacher thinks you’re barking mad. “The dog ate my gym kit” is reasonably plausible. You could even offer to prove it by bringing in the results, once the gastric experiment has taken its natural course (your kind offer will be likely to be declined!) If you only have a very small dog, or none at all, blame next door’s bull mastiff, Fluffy.
2. The comparison
“I feel too ashamed to wear my leotard/shorts/tennis skirt when you, dear teacher, have such a wonderful body in comparison with mine. I just feel so inadequate. I’m sure you’ll understand that, until you’ve put on at least two stone and developed cellulite, I cannot possibly be put in this dreadful situation.”
3. The postman
This is also a good one to try out. We all know how partial postmen (and postwomen) are to wearing shorts all year round, whatever the weather. So you could claim you’d outgrown and chucked out your old gym shorts/football shorts/running shorts and had ordered some new ones, only to find that you haven’t received them. You suspect the postie has commandeered them in transit, but are waiting for a suitable photo opportunity to prove it. Meanwhile, you can’t be expected to do PE in your underpants, can you?
4. The bully
Unfortunately, many school years have a bully and you’ve been subjected to shameful verbal abuse because you have the body of an Adonis. The bully – let’s call him Billy, as you can’t possibly reveal his real name – is so green with envy he’s started smear campaigns across the playground, claiming all sorts of things about your gorgeous physique. You can’t possibly wear your PE kit again until this spiteful loony is taken to task.
5. The study option
“I’m never going to be the next David Beckham or Dame Kelly Holmes but I might have a fighting chance of being a good runner-up to Stephen Hawking. My parents have invested in private physics and maths tutoring to help me with these more practical aspirations and we all consider it’s a better use of my time.”
6. The exhaustion
“I spend so much time working out on my WII Fit that I simply don’t have the energy to do any more physical exercise during the school day. Last night after I’d finished all my homework I played five sets of tennis, ran 15 miles up hill and still had time for 12 rounds with a champion boxer. Sorry, but I’m just too pooped.”
7. The technology
“My smart phone! My smart phone! There it was, in my pocket, and next thing I knew it was down the loo. All my notes from last week’s class are on that phone – how to make a winning tackle against the class swot, how to dig the hockey stick into goal attack’s shins without anyone noticing – and I don’t want to regress. I will simply have to spend this week’s PE lesson drying out the phone in that nice sunny spot in the common room…”
8. The mental note
“Well, teacher, it’s like this. Remember last week when I accidently hit the ball straight at your head? You said you’d make a ‘mental note’ of it. I know you said it as a joke but actually I’ve been in mortal fear ever since and I really cannot bear the thought of it happening again. Ever.”
9. The protest
“Look, really, if God had intended me to touch my toes She’d have put them on my knees.” You simply can’t argue with this one. It’s particularly useful if the PE lesson follows the RE one.
10. Equine intervention
We’ve heard of divine intervention, benign intervention, well you can always try equine intervention. There you were, merrily making your way to school with your shoes polished, your books neatly stacked and your PE kit pressed and ready for action … when all of a sudden, without warning, a dandy highwayman on his black shiny steed galloped up behind you and snaffled your school bag. You could also try ‘bovine intervention’ – but you might have to drop the highwayman bit as teacher will never believe you that a robber was riding a getaway cow.
Top 10 Excuses for Getting Out of P.E. (pg. 2)
Do you hate going to P.E. class? Do you loathe tryrannical gym teachers and pushups ’til you puke? Well, you’re not alone. Many of you peeps out there hate P.E. so Simon and I have come up with a few sweet excuses for getting out of gym class – Check ’em out!
6. This is a good one that will definitely get you out of class at least once. Buy a piece of fake plastic puke at your local mall. Start pretending to heave just before P.E. class starts and then head straight for the nurse’s office.
7. If you’re a science nut, take some time after class to talk to your biology teacher and find out how you can clone yourself. It’ll make a great science fair project and you can send your clone to P.E. class for you (which means you’ll have more time to play video games, practice your ollie, etc.).
8. Make a fake cast around your arm out of paper mache and tell you gym teacher that you’ve broken your arm. If your teacher asks for a doctor’s note or a letter from your parents, you could be busted but it should get you out of class at least once.
9. Tell your teach that you’ve forgotten your gymstrip. This excuse doesn’t work that often because your teacher will often just make you participate in the clothes you are wearing, or worse yet, throw you some gymstrip they’ve found in the lost and found. You never know whose strip you’ll be handed, so make sure you actually have yours on hand in case this comes up.
10. Okay girls, this one is just for you. While it might suck to have to deal with your period once a month, it actually supplies you with a great excuse to get out of running laps! Just tell your teacher that you’re not feeling well because of “female issues”. They’ll most likely tell you to sit out for the day. Just don’t use this more than once a month or you’ll definitely get caught in your lie!
- Don’t think these excuses will work? Check out Simon’s best excuses for getting out of P.E., right here.
Do you hate P.E. class? Have you ever made up an excuse to get out of P.E. class? Kidzworld your ways of ditching gym class.
- Do P.E. Teachers Suck?
- Quiz the Coach – My P.E. Teacher’s Mean!
- Towel Snapping
- More From the Kidzworld Locker Room
5 Of My Favorite Excuses For Not Going To The Gym
I don’t know about you, but I hate going to the gym. Working out? No, I love working out and feeling so much better afterwards. But that first step, you know the one where you get in your car and drive there, is one I can’t seem to take.
Right before Thanksgiving I decided to join Planet Fitness, seriously the best gym. When I joined, I really thought I was going to go everyday, they have a great cardio section, tanning beds, massage machines and an amazing vibe of “judge free”; everything I was looking forward to when I joined.
The first couple of weeks was AMAZING, I was going to the gym everyday and I was starting to feel better about myself. Unfortunately, I’m better at talking myself out of going to the gym then actually going…
Here are my top five thoughts I have that talk me OUT of going to the gym:
1) “I REALLY worked out yesterday, so an unscheduled cheat day is okay… Right?…”
You know when you have a really good day at the gym, all your old exercises come really easy to you, you ran that extra half a mile and you feel amazing? I believe that this feeling is the gym telling your body, “Awesome job, feel free to not come back tomorrow… or the next day… or the next day…”
2) *8 AM* “Oh geez, I slept in… Imma close my eyes for five more minutes, then I’ll go to the gym”
Yeah, I know… 8 AM is early and I really should have gotten myself out of bed and gone to the gym… But I did not and just allotted myself three more hours of sleep. 🙂
3) “I’ve been going for two weeks now!!! Where are my results?!”
I am one of the most impatient people alive, I will sit there and watch water boil because I think it will make my pasta cook faster. So when I started going to the gym, running 30 minutes everyday and doing arms/legs/abs, I expected to see results… that day. I mean I even started reading workout articles…
4) “I’ve pinned enough workouts on Pinterest.. that’s the equivalent to going to the gym right?”
Pinterest has become my best friend during this new gym in my life. I am constantly on it pinning/ saving different types of workouts, work out clothes and motivational quotes, that sometimes I find getting in the car and actually driving to the gym is way too much. Pinterest does not sit there and laugh at me the way the treadmill does at the gym, it gave me confidence by telling me all about this new “10 Minute Workout You Can Do at Home.”
5) “I really just don’t think that it’s a good idea today.”
Have you ever just had a bad feeling about something, like, “I know if I go to the gym today, I may not make it back out?” Yeah, that happens to me almost every time I decide to go to the gym.
I really commend everyone who takes the hour or two out of their day to go the gym and better themselves. I mean, I truly wish I had your motivation and dedication but the honest truth is, I do not.
So here’s to my peers, that keeps the gym running by paying membership fees and really only going for the tanning beds. You’re my heroes, and I hope to see you one day at the gym. I mean, “do you even lift?”
Totally Legit Reasons For Not Going to the Gym
photography by istock
By Caleigh Rykiss
Date January 7, 2019
Sometimes it feels like in order to be our best healthy selves we have to show up and work out every damn day, no matter what. No excuses, right? Well, maybe not! Despite the fact that most fitness-related headlines focus on why we should just suck it up and hit the gym, there are times when it’s simply not the right move. (Yes, you read that right.) Here, some totally legit reasons for not going to the gym, plus a few that are lazy.
You wake up for your early morning sweat session and feel too exhausted to move.
What to do
This one comes down to an honest self-evaluation about whether the body is truly fatigued or if the warm bed just seems more appealing in that moment. Celebrity trainer and president of Think Fitness Studios Brent Bishop says, “Sometimes feelings of exhaustion are masked by lack of motivation, which really comes down to a lack of inspiration.” If this is the case, he says it’s a good time to re-evaluate and re-invigorate your fitness plan. “You need to re-evaluate your goals and reasons for exercising and ensure that they are meaningful and workouts are interest-driven. Maybe it’s a good time to partner up with your workouts or try and new class to spark up some new inspiration.” On the other hand, sleep is of equal importance to exercise and less than seven hours is not enough for the body to function optimally. Toronto-based family practitioner Dr. Christine Yurkowski claims, “If you’ve been up all night, better to skip the gym and catch up on ZZZs. On no sleep, you’re less coordinated and so is your brain, which puts you at higher risk for injury. Early morning workouts should be motivating and effective; they should not add more physical and mental stress.”
You’re feeling like you’re coming down with a cold and would rather be watching Netflix and eating chicken soup than be anywhere near an elliptical machine.
What to do
Sorry guys, Netflix can wait. According to both experts, a mild cold is not enough to give you a free pass. “If you have a basic cold, you’re generally still fine to work out at a moderate intensity,” says Bishop. To help you decide, there are a couple guidelines to follow. “The ‘neck rule’ has been widely described as a rule of thumb when determining when to exercise,” says Yurkowski. “If your symptoms are above the neck—sneezing, runny nose, congestion, mild sore throat—then it should be OK to do mild to moderate levels of activity.” However, both the trainer and the doc agree that if the sickness is more flu-like—fever, aches and chest cough—it’s best to stay home and get well. Also, don’t be that person who contaminates everyone else. If you’re sneezing and sniffling, it’s best to keep your workout at home.
You’re under deadline at work, forgot to call your mom back, haven’t washed your hair in weeks and have nothing in the fridge but ketchup.
What to do
Stop reading this article and GO TO THE GYM! Yep, all the things we’ve been told about the stress-relieving, mood-boosting, depression-fighting benefits of exercise are true. “When you are stressed and rushing around, make time for your workouts—even if they are only 20 to 30 minutes,” says Bishop. Yurkowski agrees that even though it’s one more thing to add to that looming to-do list, getting a workout in is super important. “Physical activity might be one of the best ways to deal with stress. It can be difficult to pack more into an already busy schedule, but even a little bit can go a long way in stress management. If all you can carve out is a quick walk on your lunch break, then do what you can.”
You hit leg day hard and are feeling it. You need extra time to walk places and have a really difficult time sitting down on the toilet.
What to do
Again, intuition is important here. If you’re a little sore, getting the body moving and the blood flowing could be the best thing to alleviate mild stiffness—followed by a lot of stretching, of course. However, if you’re feeling extremely stiff and the muscles are overly fatigued, pushing through could set you back. “If your muscles are still sore from the previous workout, best to skip out that day and recover. When we rest, our bodies are allowed to recover and real progress is made,” explains Yurkowski, adding that, “Overdoing it can lead to decreased performance, lower immunity, sleep disturbance, higher risk of injuries and more.”
You’re limping, cringing, cursing, bracing or babying some part of the body, thanks to an acute or overuse injury.
What to do
“Generally speaking, if an injury is acute then you don’t want to push through it,” says Bishop. “I do recommend, however, to keep moving in a less intense pain-free range of motion to assist with circulation and recovery of a strained joint, for example.” Yurkowski agrees that there are lots of ways to modify a workout to avoid the affected area. “For instance, if you’re recovering from a shoulder injury, skip exercises that aggravate it and work on a different area of the body.” You could focus on more cardio and leg strengthening moves. Bottom line: If you’re hurting and really can’t imagine getting to the gym (say, you threw out your back), don’t feel guilty. Also don’t hesitate to get an expert opinion from a physiotherapist, chiropractor or other medical professional. The sooner you heal, the sooner you’ll get back on track.
10 Fitness Excuses You Need to Stop Making Now
“You can have results or excuses. Not both.” – Anonymous
Human beings tend to only ever do as much as they absolutely need to.
Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.
And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.
Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.
In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.
Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.
Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.
1. I don’t have enough time.
This is probably the most common fitness excuse of them all.
First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”.
Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?
A 30 minute workout takes up 2% of your day.
Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.
2. I’m way too tired to workout.
Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.
If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.
You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.
If you’re too tired to workout, change your sleeping habits, not your workout habits.
3. But exercise is so boring!
You don’t want to exercise because it’s boring?
So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.
The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.
If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.
4. I have no motivation to workout.
If you think you need motivation to train you’re already half beat.
What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit. Your feelings want you to be safe, not successful.
That said, there is a trick you can use to get yourself motivated to workout, and it’s backed up with research. It’s called ‘the few minutes’ principle.
The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.
Are you motivated enough to train for two minutes? That’s all you need.
5. I have kids to look after.
One day your kids might have someone to look after too: you.
Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.
If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.
You kids should be your biggest reason to exercise, not your biggest excuse.
6. I don’t have anyone to train with.
What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.
Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.
By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.
7. I don’t feel very well.
After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.
At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.
If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.
8. The gym is too expensive or far.
If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.
The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite. Something about training dirty and raw resonates deep within us.
There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.
If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.
9. I don’t know how to train properly.
If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.
However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.
People love giving out tips. You might even get a training partner out of it.
10. I feel intimidated by the fit people there.
This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.
The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.
Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.
Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.
Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)
Have you heard of Leg Day meme? If not, we have put together the collection of the meme in which you can use to send some good laugh to your friends or loves one. If you’re a gym junkie, then you know how we work for specific muscle groups on a rotating basis. Thus, we have a chest day, an arm day, and yes, a leg day. On leg days, we do exercises that work out the legs. Squats are a prime example of activities for leg day. Anyone who trains legs knows that the days following leg day are the worst. It’s easy to see why leg days are the most dreaded day of the workout week. It’s not necessarily about the pain you inflict upon yourself during the workout, but the agonizing days that come afterward.
Funny Leg Day Meme
Check out these Funny Leg Day Meme we have put together for you. So for those of you who face Leg Days straight on, the pains and gains of leg workouts that people feel the next day deserve an excellent set of laughs. Now, there’s a running gag about leg days and how people usually skip it. The truth is, leg workout days is one of the hardest and most painful. There are even tons of posts on the Internet telling people why they should NOT skip leg days.
One of the primary reason why people are running away from the workout is the pain after lol, you would feel like telling Jesus to take your legs apart.
Anyone who does the gym knows that it’s an accomplishment in and of itself that you can walk to the car as opposed to having to crawl. Crack your mum up with this meme.
This is the moment in your life when you start weighing your options: Risk tears rolling down your face as you squat, or hope for the best as you attempt a standing. The hardest choice requires the most active will.
When you are a beast but yesterday was leg day, Can’t move, won’t move. Just leave me for dead after leg day.
You can always send this hilarious meme to your friends. When reality hits, that the only way the pain will end is if you go back and put yourself through more.
Some are fond of going to the gym without training legs; you can always use this meme to mock them.
One of the things that inspire while working out is music lol, tag any of your friends that fall to this category to put a smile on his/her faces.
Most of the people nowadays are running away from Leg day because of the pain they will experience after leg day. Some use to hide under an excuse of rescheduling. Lol.
Too much of everything is wrong; you don’t need to kill yourself because you want to keep fit. Lol.
This meme goes to the lazy set of people that wants to keep fit but running away from squatting. Lol.
Yes. We did it. Leg day helps you not only build muscle but offers much other health. Reduced risk of injury is one of the most significant benefits of a leg workout.
This is one of the most common questions people ask after leg day; you don’t need to answer via words lol. Let your facial expression explain to them lol.
This is one of the most significant tasks you can give to someone who always skips leg lol.
It’s like I said earlier: your legs continue moving in a state of shock but as soon as the workout ends. Some will be a thing if Zombie comes the next day. How are they going to run lol?
Picking something on the floor is forbidden after leg day lol, but if you are the type that workout regularly, there is no cause for alarm.
This is yet another scary but hilarious meme you can share with your friends on Facebook.
If you have a friend that doesn’t like to skip leg day, tag him this meme to put a smile on his face.
Here’s another humor to help alleviate the excruciating (but necessary) pain! Don’t forget to share this meme with friends on social media.
Patrick has been squatting; anyone who trains legs knows that the days following leg day are the worst.
Oh lord Jesus, its leg day! Think about it! Even the most sedentary person has to engage their legs and to do so after leg day burns like hell.
If you have friends that workout, tag them this meme lol, friends that work out together love each other.
If you are the type that don’t workout regular, you will hate yourself after leg day lol.
Leg day takes the cake for the worst of the worst. Why? Well, I’m pretty sure it’s because it’s the only part of your body you can’t go without engaging.
Sending this meme to that friend of yours that don’t like going to the gym, tag him this meme.
Leg day got me looking like a newborn Giraffe, only those that have experienced it before can tell.
Yes, that is the spirit, nonstop. To avoid unnecessary pain after leg day, you should not wait till leg day before your workout.
This is another hilarious meme for bodybuilder lol, Not only does exercise help you fit into your favorite jeans and maintain your physical fitness, but it also improves your mood, decreases stress.
Some gym partner can be annoying most time, how can you ask your fellow man this question, are you kidding me?
Finally, recover from leg day, and it is leg again. Story of a fit life. Lol.
A day after leg day usually the worst day, The key to a pain-free leg day is a proper warm-up, good form, and reliable recovery.
You can always mock that friend of yours with sixpack and tiny legs lol, with this meme.
If you have a friend that vowed never to train leg again, tag him this meme.
After Leg Day Meme
You can make use of our After Leg Day Meme collections we have put together for you. Anyone who trains legs knows that the days following leg day are the worst. A workout that’s not intense is hardly a workout. Pain lets you know you’re working hard, but this pain is especially unbearable after leg day. Lol.
Some say you can’t go wrong as long as you squat on leg day. This fuel can become depleted after doing just one activity.
This leg day meme is the only thing that truly understands how you feel after a killer. Tag your boyfriend who assits you during leg day
It’s not always a friendly situation. Leg day is the cornerstone of functional muscle.
You don’t need to do legs again while your legs are still in that “can’t sit down” phase. Lol.
So it’s the day after leg day. You did squats and deadlifts and walking lunges. You aren’t dying, but you can feel some soreness in the legs.
No one looks forward to leg day. Of course, there are some exceptions – bloody show-offs – but for the majority, it’s a necessary evil.
After Leg day is a mysterious day that most beginner lifters don’t know about.
Whether you’re into bodybuilding, powerlifting, strength training, or just getting started, always remember to share this meme with your lovely ones.
You can always use this meme to scare those that wants to start giving their legs exercise.
Skip Leg Day Meme
If you are looking for Skip Leg Day Meme? You have come to the right place. If you skip leg day, you end up unbalanced, top-heavy, injured, and also may end up being featured in the next “never skip leg day” meme on social and sets your body up to burn even more in the hours after your workout.
Lol, this is what happens to you when you skip leg day for last 999 days.
Are you kidding me right now, is this how you tell someone you never skip leg day? This is serious.
It’s never a good idea to skip leg day only if you don’t want to be like this guy in the picture lol.
This is another hilarious way to mock those that love to skip leg day.
If you love yourself and don’t want to look like this picture above, don’t skip leg day.
Never skip leg day if you don’t want to be mocked by your friends lol.
I pity those fools that skip leg day, share this meme with your followers on Twitter.
This is one of the best ways to tell someone never to skip leg day.
Never skip leg day because it’s not good for your health lol, don’t forget to share this meme online.
You can always encourage your friends never to skip leg day with this lovely meme.
If someone is having a bad day at the gym, tag him this meme to brighten his day.
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When you don’t feel like exercising you can come up with all kinds of excuses. We get it: exercise is the worst. There are so many things you could be doing instead. You don’t have time. And so on, and so on. But exercising regularly has too many benefits for us to stand idly by while you pretend these are good reasons for not working out.
With the help of New York-based fitness instructor Joana Meneses, Lifehacker has come up with tips on how to overcome the common obstacles that stop you from working out. Below, we destroy all of your excuses.
I Don’t Have Time
Working out seems like it’s a time-suck, but your entire life doesn’t have to revolve around your workout routine. There are quick high-intensity workouts that can just take 7 minutes. Just be sure to avoid these pitfalls when doing high-intensity workouts.
Lifehacker also has a guide on how to make time for your workouts by carefully scheduling your workouts and wasting less time doing other things. “You don’t make time, you make excuses,” Meneses said. “If you don’t make time for exercise, then you’re going to really have to make time for injury, for illness. And that just defeats the purpose of everything else you’re making time for.”
I Have Kids
There are many ways to include your kids in your workout routine. Many of these ideas encourage your kids to be active as well, and it can be a good bonding exercise. There are all kinds of options, from building obstacle courses to just running with them. “It really doesn’t have to be that regimented; it just needs to be consistent. And it’s a really healthy thing to get everyone involved,” Meneses said.
I Hate It
There are many different reasons you might dread your workouts. One reason is that you might not have found an exercise you enjoy yet. The obvious solution to that is, well, trying new workouts. For Meneses, who has been in the fitness industry for 17 years, it took a lot of trial and error.
Unfortunately, some people just might not like working out. If you hate exercising, there are ways to make your experience more pleasant like doing something else you enjoy while you workout (such as watching your favorite television show or listening to music).
Strangely, the best thing for your soreness might not be taking a rest day. Obviously, don’t jump right back into a super hard workout, but you can perform more gentle exercises like walking or gentle yoga. Lifehacker has tips for working out when you’re sore and dealing with the soreness.
“When you work out in a certain way, you’re going to be sore, especially if it’s been a while since your last workout,” Meneses said. “But it doesn’t need to hurt to be effective.”
I’m Already Tired
After a long day, the last thing you want to think about is working out, but doing something active when you’re tired can boost energy levels more than watching television does.
The key is starting slow. “A lot of people will not work out on a consistent basis, so once they’ve had however much time they’ve had off, they’ll make the mistake of wanting to make up for it all on the first time they go back,” Meneses said.
I Don’t Have a Gym Membership
Finding a gym membership that doesn’t rip you off can be difficult, but there are discounts on gym memberships you might be eligible for—for instance, if you have health insurance. You can consult this guide for even more advice on choosing a gym and finding reasonably priced memberships. Alternatively, you could make your own gym on a budget.
Gyms aren’t required for working out. You can run almost anywhere or do workouts using just your bodyweight. There are also a lot of online workouts that you can do from the comfort of your home like Yoga Glo.
I’m Intimidated by Other People Who Work Out
The gym can be an intimidating place, and it’s hard to shake the feeling of being judged by other gym-goers. Becoming more comfortable at the gym is a process, but after you master these tips, you should feel a lot more confident.
One option for starting is exploring different fitness classes for beginners. “There are a lot of different classes for people out there, especially for beginners,” Meneses said. “And if they find themselves in a community like a CrossFit or yoga studio where they don’t feel like their level is being catered to, that’s not a place for them. There are so many other options.”
I Don’t Know Where to Start
There are tons of workout options for beginners like the Lifehacker Workout or using Sworkit, an app that automatically generates workouts for you. What workout you choose isn’t as important as just starting, though.
“Not everybody needs to do CrossFit,” said Meneses “Not everybody needs to lift weights. I think there’s so much information out there that people get overwhelmed and they think they’re not doing anything right, but I believe that the most important thing is just to move your body.”
Great Excuses to Not Work Out
I’ve heard every excuse in the book and even tried some of them myself. Exercise…who needs it? You do! Here are some of the best excuses ever to skip a workout. Let’s see how great they really are!
I’m in horrible shape.
That may be true, so if that’s the way you want to remain, don’t work out today. People who are in shape get that way by exercising. Regularly. No, they were not born with six packs.
I don’t like it.
I don’t like a lot of things—flossing my teeth, waking up to an alarm, paying bills—but I still do them. Be the mature grownup that you are and do the things you know you should or have to do even if you don’t like them. A lot of things worth doing aren’t always fun or enjoyable. (And hey, if I can learn to love vegetables, you can learn to love/like/tolerate exercise.)
I can’t afford it.
Your body is yours and moving it is generally free unless you want to get all fancy. Here are 25 ways to get fit for $25 or less (many of them free), plus over 50 free workout videos. Better yet, just get out the door and walk.
I don’t want to mess up my hair.
What is really more important: How your hair looks or how your body looks, feels and performs?
I just worked out yesterday.
Good for you! That means you’re able and equipped to do it again today!
I don’t know what I’m doing.
You also didn’t know how to walk, drive a car, live away from home, do your job or raise a child until you just did it. Like many things in life, you can and will figure it out. Start simple. Just do it.
I’m don’t need to work out as long as I’m dieting.
If you don’t want to work out, plan to get about half the results from dieting alone and be twice as hungry. Here’s why. Let’s also not forget that there are far more reasons to exercise than weight-loss alone: stronger bones, improved health, better appearance, improved posture, less pain, and so on.
I’m too tired.
Chances are that you’ll feel more energized after you exercise than if you skip it altogether. But that feeling of guilt you’ll have for skipping your workout will last longer than the tiredness you feel when your alarm goes off in the morning.
I heard exercise really isn’t that good for you.
Well I heard that rubbing mud on your stomach will burn belly fat! (Just because you hear something doesn’t mean it’s true.)
It takes too long.
Exercise creates time because you have more energy to get things done and a longer, healthier lifespan in which to do more with your life. Or you can just skip it and shorten your life and decrease your mobility and independence—all in an effort to save time in the present. Does that seem like a fair trade? Everyone has 10 minutes–and that’s all it takes.
I’m not athletic.
If you’re sitting there making excuses not to work out, that’s probably true. Athletes don’t skip their workouts. The good news is there is an athletic person within each of us. It’s just that some of us are in training and some aren’t. Think like an athlete and don’t make excuses to skip your training. Soon enough, you’ll unleash your inner athlete, too!
I have to work.
Regular exercisers tend to move up the corporate ladder and earn more money than people who don’t work out. If you really can’t get away from the overtime, squeeze in more activity with these workday fitness boosters.
I’ve got better things to do.
What’s better than taking care of yourself so that you can be your best at everything you do?
I don’t want everyone looking at me.
Everyone else is too busy paying attention to themselves to even notice you. And even if they do look at you, so what? People look at you, think things about you and silently judge you all day long, exercising or not. Repeat this to yourself: “If someone has a problem with me, it’s their problem—not mine.”
I don’t like to sweat.
Sweat is sexy! Sweat is strong! You don’t have to like it, but you do have to accept it as a given for most workouts. Or at least try these 8 workouts you’ll love if you hate to sweat.
I don’t look good in spandex.
Spandex is not a requirement for exercise. Unless you’re still wearing workout clothes from 1983, in which case a little workout wardrobe update is in order. Wear whatever you do feel good in—and it doesn’t have to be fitted to allow you to move.
I don’t have the right shoes.
Try a barefoot workout like yoga or Pilates!
I don’t want to take ANOTHER shower today.
Next time, plan your workouts around your ideal shower-and-get-ready schedule, or try these quick and easy post-workout refreshers for when showering isn’t viable.
I’m too busy.
Then why are you sitting here reading this? Get up and move! (And consider this: Someone busier than you is working out right now.)
By now I think you can tell that there really are no good excuses for skipping your workout. But I’d still love to hear the best (or funniest) workout excuses you’ve ever used (or heard from someone else). Share yours in the comments below—and try to counter it if you can!
EXCUSES FOR NOT EXERCISING AND HOW TO OVERCOME THEM
Exercise can transform your life on multiple levels. According to the Mayo Clinic, a consistent exercise routine can help to reduce or control body weight, create a positive attitude, combat a host of medical conditions, boost energy levels, help you sleep better, improve your sex life and create a social environment that stimulates you in many ways. Many people hear this great news, get inspired a start a workout program. A few weeks later, the excuses for not exercising slow down and even bring the fitness plan to a halt. This cycle of starting and stopping fitness plan is repeated every month throughout the country.
There is a way to overcome the excuses for not exercising. Here are the most common excuses for not exercising. Each excuse comes with a tip for helping you stay on track and overcome the temptation to give up.
1. I don’t like to exercise: Getting enjoyment from exercise takes some work sometimes, but making it a social event can help. Exercising in a group or with a friend is a great idea. Not all routines have to be a formal regimen of exercises, therefore, you can play a game or follow a video. In today’s social media world there are a number of exercise apps that can make your workout more enjoyable
2. I cannot maintain my exercise routine: Too many people begin an exercise routine and expect to see results immediately. Be patient and allow your body to adjust to your new routine. Don’t try and do too much too soon. Go slow and be consistent. Try to do several types of exercise activities. If you go to a gym, use a personal trainer, participate in several classes and try to do strengthening and cardio exercises. “Mixing it up” will tend to eliminate the boredom that often times accompanies an exercise routine that remains the same for a prolonged time period.
3. I don’t know how to exercise: This should never be an excuse! There are a lot of activities that you probably did not know how to perform throughout your lifetime and you successfully completed them with some guidance. Seek out the advice of a personal trainer, Physical Therapist, or other healthcare professional that can help you get the proper help. There are numerous apps, videos, and books that can help you get started and perform the routine almost anywhere. If you are serious about your health and want to experience the benefits of performing a consistent exercise routine go to a gym and hire a personal trainer!
4. I am not seeing results of my efforts: This can be a result of not doing enough or enough of the correct exercise. Be patient! Losing weight requires time, proper diet and some development of lean body mass (muscle). Gaining muscle can take several weeks to see the initial improvement. The first 3-4 weeks of a strength program does not stimulate a biochemistry change in the muscle but does enhance the communication between the nerves and muscles (nerves make the muscle work!).
5. I don’t have time to exercise: This should never be an excuse for nearly anything! If it is important enough you can “make” time to do it. It has to be part of your lifestyle and you don’t have to complete a full workout every time you perform your regimen. Split it up if you have to. Do some of it in the morning and then finish it later in the day. Make part of your everyday routine an exercise. Take the stairs, walk briskly across the parking lot and descend stairs slowly emphasizing the force that is thrust upon your thighs and buttocks when you lower yourself down a flight of stairs in a slow, controlled manner.
6. I have to take care of my children: It is never too soon to begin an exercise routine therefore, exercise as a family. Play games that your children will enjoy as part of your routine. If your child is an infant, some gyms have daycare facilities. You can hire a personal trainer to come to your house or you can perform cardio exercise with your infant in a stroller.
7. Exercise hurts: This can be true if you do too much too soon. The goal should be to “ease” your way into a routine. The hope is to have you do it for a lifetime therefore there is no rush to progress too quickly. Seeing results does not always correlate with working harder. If the wrong exercises are performed or incorrect form is used an injury can result which might prevent you from performing your routine. Go slow and get help from a personal trainer or Physical Therapist who can help you choose the proper routine and perform it with correct form and techniques. In the event that you do suffer an injury from your routine, seek treatment from a Physical Therapist. You can visit a Physical Therapist without a doctor’s prescription.
Performing an exercise routine consistently does not have to be a “chore”. If you have the proper attitude and set realistic goals of the program you can experience the positive effects of the routine and be able to maintain it for a life time. Good luck and don’t hesitate because you are missing out on a great way to enhance the quality of your life!
Stop using these excuses to avoid exercising
Make this the year you finally get fit.
Getty Images This story is part of New Year, New You, everything you need to develop healthy habits that will last all the way through 2020 and beyond.
How many times have you tried to start a workout plan in earnest on Jan. 1 only to give up the effort a few weeks later? We all want to exercise consistently and get in shape, but there are a million legitimate reasons not to — time, childcare duties and lack of energy, just to name a few. The good news is that all of these barriers to working out have simple and effective solutions, so with a bit of forethought and planning you can finally make 2020 the year you get fit.
You work 40 hours a week with a commute, have young kids and like to relax every once in a while — where the heck are you supposed to find time to work out?
The good news is, you don’t have to carve out five hours a week to dedicate to your fitness goals. You can get fit just by completing an intense 20-minute workout a few times a week, or you could exercise at home to skip an extra commute to the gym. If you still feel like your schedule is packed, keep an honest log for a week of how you spend your time, and try cutting out time-wasters like endless social media scrolling or excessive Netflix bingeing.
Gym memberships and group classes can cost a lot, but you don’t need either to get a good workout.
Gym memberships, studio classes, trendy workouts like SoulCycle and luxury exercise bikes all cost valuable cash. Luckily, you don’t need to spend any of this money or buy any equipment to get in shape.
Bodyweight exercises are a great equipment-free way to get strong. For cardio exercise, you can do high-intensity interval sessions in your bedroom, go for a walk or jog outside, or even dance in your bedroom. You don’t even have to turn off Netflix to get a good workout in.
Anxiety or a fear of being judged
Working out at home means you don’t have to brave a busy gym.
Unfortunately, Planet Fitness’s Lunk Alarm isn’t too far off from reality. With judgy gym bros and cruel teenagers who laugh at your attempts to run on the street from inside their comfortable cars, (wait, was that too specific?) trying to get fit is a surprisingly harrowing experience.
One simple solution is to work out at home. With bodyweight exercises and inventive cardio, you can get fit without stepping foot outside. Or, if you want to take a more long-term approach, you can practice meditation, journaling and positive visualization so that the anxious thoughts don’t get the best of you.
If you still want to make it to the gym, try finding a friend who also wants to get in shape. You’ll keep each other accountable, and the comfort of having a familiar face nearby will ease the fear of being judged.
Feeling overwhelmed with where to begin
Try to stick to one simple fitness goal if you feel overwhelmed by exercising.
When you set a fitness goal, it often feels insurmountable. There are literally thousands of different workout programs and types of exercises, so it can be hard to pick one over another.
The best way is to start simple. For example, at the start of 2019 I decided that I wanted to do a single pull-up by the end of the year. I had no idea where to start, so I began by doing one minute straight of knee pushups every day — for an entire month. Once I got used to the routine, I gradually began adding on more specific and complex exercises, and I’ve already doubled my original goal.
The key is to pick a final destination, then start with the simplest variation of the eventual feat you want to accomplish. Dreaming of running a marathon? Start by walking 20 minutes three times a week. Determined to ride your bike 100 miles? Try cycling to the grocery store every time you go shopping for the next month. Want to lose weight? Simply keep track of what you eat for a week using an app like MyFitnessPal before you start making dietary changes.
If you’re on the move a lot for work or other obligations, it’s hard to stay in shape. Whenever I travel, the break in routine feels like a free pass to skip my workouts and nutritious eating habits.
One fool-proof way to stay fit is using your hotel’s gym (if available), or you can always do a bodyweight workout wherever you are staying. A more exciting way to stay in shape while you travel is to do some on-foot sightseeing — try signing up for a walking or bicycling tour, or find a free guide to all the best sights online. If you’re in an area known for its nature, make it a point to get out for a few hikes.
Anyone who’s swam laps or had to run on a treadmill without headphones knows that exercise can sometimes be dull.
Nowadays, there are several creative ways you can get in shape without stepping foot inside a gym. If your routine gets stale, try rock climbing, acrobatics or even pretending to be a mermaid. Or, if you’re confined to the treadmill, explore podcasts, guided runs and interval workouts to spice up the monotony.
It’s impossible to turn your back on small children for a second, let alone leaving them to fend for themselves for a full thirty minutes so you can get a workout in. Childcare is expensive and sometimes hard to find, so it makes a lot more sense to let go of exercising until the kids are older.
However, there are a ton of fun ways you can involve the children you take care of in your exercises. My own mom used to strap me into a stroller and roller blade throughout our neighborhood.
Or, you could take them to a local park and work out on the monkey bars while they play. The kids can play in the middle of a track or skip around it while you jog laps, can splash around in a local kiddie pool while you swim laps, or you can throw a dance party in your kitchen for the whole family. If all else fails, plop them in front of the TV while you work out from the comfort of your living room.
Lack of energy
Even if you feel tired by 3pm, try to fit in a workout after work. You’ll feel more energized after.
Maybe you have the time, space and know-how to work out, but by the end of the day you’re simply too tired to exercise.
If you don’t know why you’re continually exhausted, try looking at your sleep and hydration habits. Or, you can reset your wake-sleep cycle and get up early to fit in a workout before the stress of the workday foils your plans.
Or, another option could be to simply power through the start of your workout. Exercise, especially cardio, has been shown to increase your energy in the short term, as well as reducing fatigue over time. When you’re feeling tired, commit to just five minutes of working out. If you still feel tired after, you can skip it for the day, but you might already feel pepped up and inclined to complete the routine.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
5 Excuses Everyone Uses to Not Exercise
The best things for us in life don’t always come easy. That’s certainly true for physical health. Everyone knows exercise will do them some good, but few are willing to put in the time and effort. And who can blame them?
With the seemingly endless list of professional and family responsibilities, it is conceivable that there will always be reasons not to maintain your physical fitness. Knowing why we make these excuses can help us to overcome them. Here are five excuses everyone uses to not exercise:
- Not enough time. Whoever said there weren’t enough hours in the day knew what they were talking about. When one-third of the day is spent asleep and another third is dedicated to school or work, there are few precious hours left for working out. The remaining time is usually spent doing chores, attending to social obligations and, let’s be honest, binging TV and movies.
Carving out time for your physical well-being can be tricky. Catch up with a friend or family member while working out. Decide to squeeze some time in on your lunch break or as soon as you have some time freed up. Being creative with your scheduling can usually result in finding some spare time. It will always be time well spent.
- Not enough energy. With all the energy we spend getting through our hectic schedules, it’s no wonder there’s nothing left in the tank for exercise. After an especially busy day, all you might be looking forward to is going back to the comfort of your bed. Although it’s tempting to hit the hay, take a load off for 10-20 minutes, eat a snack and recharge. This will give you the boost you need to get through a decent workout.
- Competing priorities. This excuse goes hand in hand with not having enough time. Having your priorities in order is an accomplishment all its own. Who else can handle your business like you? Nobody! Of course, if you’re not prioritizing your own health then you will be less effective at taking care of your biggest responsibilities. In comparison to raising kids, tending to a career and maintaining relationships, keeping your body in tune is a small investment that offers tremendous rewards.
- Lack of motivation. This is probably the most common excuse. Although we all have ambitions of peak physical fitness, building momentum to achieve it is challenging. This is where other people come in. Join a gym or athletic club, sign up for a fitness class or make a pact with friends or family members. Stay accountable and check in with your workout partner. Those days when you’re tired, checked out and discouraged can be overcome when you have like-minded people pushing and relying on you.
- Current Physical Condition. The best excuse you’ve got is that you’re too out of shape to get back into shape. When it comes down to it, exercising is not always a walk in the park. Especially in the beginning, it is going to be uncomfortable. Remember that pain is only temporary and it is the first evidence that you will have of your transformation. Setting achievable fitness goals, getting plenty of rest and dieting properly will help ease you into the active lifestyle.
Overcoming these excuses will take some discipline and hard work. After a while you’ll wonder why you were making excuses in the first place. Physical fitness is about feeling good. Not long after you get moving, the better you will feel—and that’s something you don’t have to make an excuse for!
Exercise. We all know it’s important. So why do so many people struggle to actually do it? While there are a wide variety of excuses not to move and exercise, there are some that are pretty common. Take a look and see if any of these top ten excuses resonate with you. And then learn how to beat the excuses and reap the benefits of consistent working out.
Top 10 Excuses People Use to NOT Exercise (And How To Overcome Them)
1. Not Enough Time
“I just don’t have the time to workout.” Sound familiar? We are all busy. Jobs, school, family, cleaning, gardening, car repairs, appointments, social obligations, catching up on your favorite shows, etc., etc. The list goes on and on. In our fast-paced world is it any wonder that most people shove exercise to the very bottom of their list? Making time to workout without disrupting your life can seem like an impossible task at times.
How to Overcome it:
It’s easy to say “just make time,” but reality is rarely that easy. Sure, for some people, simply being deligent about blocking out a certain hour of the day will do the trick.
But for many people, it’s hard to maintain an exercise routine if it demands a huge chunk of time. Luckily, there is ample evidence to suggest that you don’t need an hour-long workout to reap the benefits of movement. In fact, shorter workouts scattered throughout the day may be better for your overall health. Affordable fitness programs like SomaFit can help you sprinkle short and effective workouts throughout your day. No need for fancy equipment, special clothing, or lots of space. If you have a body you can get your workouts in without destroying your to-do list.
Remember, the American Heart Association says that 75 minutes of vigorous exercise is all you need each week to improve your health. So if there is no way for you to get a full hour workout that’s okay. Shift the way you think about exercise and start implementing more movement into your day-to-day routine. (SomaFit is our favorite way to do just that.)
2. No Access
Ever feel like you have to go to a fancy gym, buy expensive equipment, or afford the best personal trainer to get a good workout? You’re not alone. Feeling like you don’t have access to these things is a major excuse for a lot of people.
Let this thought sink in: You don’t need any special access to exercise. At-home workouts are becoming more accessible, effective, and exciting. But even if you have no money, no technology, no electricity, no nothing – you can still exercise and move.
Go for a run. Go for a hike. Go for a walk. Walk up and down some stairs. Do some squats, stretches, and pushups. There are so many ways to move your body – explore those ways and explore the world around you. The best part? It’s some of the most enjoyable exercise you can do.
3. No Motivation
Even though people know that exercise is fundamentally good for health – many still struggle to care enough to follow-through. I mean, come on, you and I both know there are days when sitting on the couch after a long day of work sounds way more appealing than working out. Sometimes, the motivation just isn’t there.
Find your REAL why and focus on short term goals. So often people get caught up in the big picture that it can seem too out of reach or too hard to work up the motivation you need. Instead of focusing on those long-term benefits, consider the short-term benefits movement provides. You can read more about the short-term benefit of movement here.
4. Not In Shape
Sadly, a lot of people want to exercise more but feel that they are too out of shape to exercise. Ironic? Yes. A reality for a lot of people? You bet. Feelings of inadequacy, worries about being judged, or just fearing the unfamiliar keep a lot of people from even starting.
In the famous words of Nike, sometimes you need to “just do it.” But you need to do it smart, too. Start with something simple, like walking or swimming. Slowly add in other movements and exercise styles as your body gets stronger. Work with Somatic-based principles that honor your own internal sensations to avoid injury. And of course, talk to your healthcare practitioner before starting any new exercise program. There is something out there for everyone. Don’t be afriad to take that first step. You deserve a healthier life.
5. No Energy
After a long day of work/school/kids/etc. all you want to do is relax and enjoy your evening. Maybe you already wake up at 6:00 in the morning and the thought of waking up any earlier is terrifying. Lots of people use the excuse of being too tired to add exercise to their day.
Lack of energy is hard. But not moving is actually more draining. Exercise has been shown to improve energy levels. It’s physics: An object in motion stays in motion. The key is in finding the right kind of exercise to balance your day out. If you are the type of person who is always on the go, running may feel like too much of the same thing. But a restorative yoga class or a mindful movement experience might be the perfect workout to rejuvenate your body and keep your energy reserves safe.
One of the reasons we love SomaFit so much is that it offers hundreds of short classes with a variety of goals. Whether you need something that energizes you or calms your mind, you can find something restorative and balancing.
6. It’s Boring
Maybe you think exercise is just not your thing. If after a few minutes you are bored and ready to stop, you may assume that all exercise is the same. Life is too short for boring, right?
Don’t settle. Try different types of exercise until you find something you love. Trust me – there is something out there for everyone. Pilates, boxing, Crossfit, Yoga, running, rebounding, dancing, skipping, playing at the park with your kids, walking, hiking, at home workout videos, weight lifting, rowing, etc etc. There is no one way to workout. Find what makes you happy and do that thing.
7. Family/Kids Get in the Way
Fitness moms hear it all the time: “How do you find the time to workout with the kids?” Family life can seem like an easy excuse because, let’s be honest, being a parent is HARD. You prioritize your family, which is awesome. But it doesn’t have to be so all or nothing when it comes to exercise.
Get the kids involved! Including your kids in your workout means you’re moving, and they are moving. It’s a great way to teach them about the importance of their bodies. Go for family runs or bike rides. Teach them how to do a sun salutation, some squats, or pushups. You’ll be surprised how much fun they can have with you and how much fun you’ll have exercising together.
If you prefer exercising sans kids, keep in mind that you don’t have to carve out huge chunks of time to workout. Sneak in some short five- or ten-minute workouts while they nap, play, sleep, or eat.
8. It hurts
There are two different kinds of pain. Good kind and bad kind. If the good kind of pain keeps you from exercising, keep in mind that those pains are generally associated with your body getting stronger. A stronger, healthier body means less chronic pain and reducing your chance of more debilitating pain in the long run.
If you’re worried about bad pain while exercising then something needs to change. Maybe you have old injuries that flare up when you workout. Bad knees, bad back, etc.
Exercising through bad pain isn’t the answer. But choosing a sedentary lifestyle isn’t going to solve the problem, and will only create more problems later on in life. If you’re recovering from old injuries talk to your healthcare practitioner or an experienced trainer who can modify workouts to keep you active while you heal. Working with experienced teachers and trainers will help you keep proper alignment and technique that are essential for avoiding further injuries. If all else fails, listen to your body and try movement that feels good. Somatic-based movement is a great inroad to learning how to move properly and restore your body back to pain-free living.
9. Lack of Results
If you just aren’t seeing the results you want it can be hard to carry on. Whether you want to lose weight, improve your energy, or get stronger – it’s hard when you feel stuck in a rut.
This comes back down to those short term goals. It could be that the results you are looking for are something that will take more time than you want. This can be frustrating, but don’t give up! Set short term goals.
Keep in mind that you may also need to change up your routine. Your body thrives on change. If you aren’t getting the results you want from your running workouts, add in some weight training. Or maybe some yoga or mobility. Mix things up and savor the short terms benefits of movement.
10. Too Overwhelming
For some, exercising just feels too overwhelming to start. There are too many options. You have too much on your plate. You don’t know where to start and you don’t know how to stick with it.
First, get rid of the shame and guilt. Start out small – even if it’s just five minutes a day. Build up from there. Keep those short-term goals in your mind rather than thinking about those big, daunting, and overwhelming long-term goals. Give yourself permission to be imperfect. If you skip a day, it’s okay. Remember movement is a gift.
Ready for a change? Try SomaFit.
SomaFit was built with you in mind. Life is busy, gyms are expensive, space is limited. We get it. Fitness should fit your life, not that other way around. With over 250 classes, certified Somatic instructors, and a whole different approach to fitness you’ll find that creating a habit for movement is easy… and enjoyable.
Right now we’re giving you lifetime access to all 250+ classes for less than a monthly gym membership.
So what’s stopping you? It’s time to feel amazing.
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