Common exercise excuses include:
If you’re looking for extra time in your day, you probably won’t find any. You’ll have to make time to exercise by either giving something up, delegating a task, or spending your time more efficiently.
If you don’t have time for 30 or 60 minutes of continuous exercise, focus on just 10 minutes at a time.
Ten minutes of aerobic exercise multiple times during the day has been shown to be just as effective in producing fitness and weight loss results when compared to long periods of exercise of the same total duration. (For example, three 10-minute exercise sessions throughout the day compared to 30 minutes of continuous exercise).
Exercise first thing in the morning before you get busy with work, emails, and other distractions or obligations.
Combine physical activity with other tasks. For example:
Be creative and brainstorm ways to add movement to your day whether you’re at home, work, or running errands. Think of exercise as a running tally of steps or minutes of movement throughout the day.
Think about when you generally have the most energy during the day and plan your exercise around that time.
Get out of bed, off the couch, or away from your desk and start walking for just one minute. (You don’t have to change into exercise clothes.) Once that minute is up, determine if you’re really too tired to exercise.
The hardest part of exercise is generally convincing yourself to start. Once you start, it’s much easier to continue. Bust your exercise excuses with committing to just one minute of exercise.
Exercise around the same time each day so that it starts to become a habit. Like any other habit, it will become something you just do without thinking. Your body will get used to exercise at particular time and expect it.
Many people feel energized after exercising. See if this is the case for you. Whether you take a 5-minute walk or a 30-minute run, it might help you feel physically and mentally energized.
Drink enough water throughout the day. Being dehydrated can reduce your motivation and energy to exercise.
Make plans to exercise with somebody else. Set a specific day, time, and location for your workout. You’re more likely to stick to your exercise plan when you know somebody is relying on you to show up.
Reward yourself for exercising as an extra incentive to follow through. Be sure to use non-food rewards and don’t reward yourself with time off of exercise. Other rules for rewards
Give a friend or family member a certain amount of money and earn it back after you exercise. If you don’t follow through with exercise, your friend or family member gets to keep the money. Other ways to hold yourself accountable for exercise
Set small and realistic exercise goals. If your exercise goal is unrealistic and overwhelming, you might not be motivated to achieve it. Instead you’ll probably procrastinate. (How to the BEST goals)
Try new activities and exercises to find something you enjoy. Options include:
The more you enjoy something, the more likely you are to do it. If you can’t think of an exercise you currently enjoy or might enjoy, think about something you enjoyed in the past and try it again.
If you think exercise is boring, change something about your current exercise routine (who, what, when, and/or where).
About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...