Do you hate working out? Do you find that you are too tired to exercise? These are just a couple of excuses that we tell ourselves to get out of exercising. Read this article of our top 9 favourite excuses and how to overcome them.
Most of us know the important benefits of exercising on a regular basis, as not only is it great physically but also mentally.
The NHS states ‘do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week’. For some, this is easily achieved but for others not so much. We know how good exercising regularly is for us, but why can it be so difficult?
In the years 2018/19, Public Health England estimated that 21.4% of adults aged 19 years and over were physically inactive.
They deem that someone is physically inactive when they engage in less than 30 minutes of physical activity per week. Although we may be doing more than 30 minutes of exercise a week, sometimes it can be tough to achieve 150 minutes of moderate-intensity activity.
Despite our best intentions it can be hard to stick to a workout plan.
It is easy to come up with excuses not to exercise and can be hard to motivate yourself at times.
In these cases where motivation lets you down, which we can admit it is often, then think of the benefits that exercise gives you.
Below are my top 9 excuses for not exercising and solutions on how to overcome them.
“I hate exercising”
Not everyone enjoys exercising in the same way. If sweating in a gym sounds more like a punishment to you, then you are probably not alone. It's important to find things that you enjoy.
If you haven't found that yet, take some time to try new things and find out what exercise you enjoy. If you don't like the gym, maybe you would like classes or taking up a new sport. I know we are a little limited at the moment due to the pandemic, but see this as an opportunity to find something that you do enjoy. You could try tennis or even simpler, a nice walk or bike ride. There are so many options. Remember that everyone is different and will like different things.
“I am too busy/full-time parent”
Being busy can be stressful, we all have a lot on our plate and it can be hard to fit in exercising. But for an effective workout, you don't need to exercise for hours in the gym. A 20-30-minute session can be just as effective. Instead of trying to find time to work out, try to think: how can I make time? Any activity is better than none. Even the busiest of people find time to do activities that are important, so it's about making exercise a priority. How much television do you watch or how long are you on social media for? Why not set yourself a goal to not watch TV or go on social media until you have done your workout? Or work out whilst you watch TV by using a resistance band or small dumbbells etc. The adverts are pretty boring so why not get moving?
“I am too tired”
I know when you are tired there is nothing more you want to do than relax. However, exercising actually reduces fatigue and can boost energy levels. By completing regular exercise you will feel a lot more energised. On days you feel less energy you could go for a walk or try some yoga. Exercise when you feel most energised. Do you prefer to work out in the morning before your busy day starts? If so, can you wake up 30 minutes earlier? If not after work or in the evening? It can be a great distraction from everyday stresses and make you feel good if you have had a tiring and busy day.
“It is too difficult or painful”
‘No pain, no gain’ this isn't always entirely true. Exercise shouldn't be painful at all. There is a difference between physical pain and body fatigue. You don’t have to push yourself until you are drenched with sweat or so that every muscle in your body aches after each workout. Exercise can be difficult to start off with, it takes time and lots of practice to get technique. Try to work as hard as you personally can, and try not to compare yourself to others as everyone is different. Take breaks when you need to, and go at your own pace. It won't always be so difficult and pushing through the mental barrier that exercise is too hard, will really help you to achieve your goal.
“I have an injury”
This excuse can be a little more complicated and you will have to approach exercise with some caution. You can't obviously ignore this injury but in most cases, there are many things that you can still do to keep moving. Adapting your workout to exercises that you can do and avoiding exercises that you can’t. Depending on the type of injury, by still exercising you may help with mobility and help strengthen the muscles around to help support.
“I am too old”
We are all probably aware of the saying “age is nothing but a number”, and I believe this is also true with exercise. You are never too old to exercise. Depending on age, mobility and health you may have to get some advice from a doctor or expert. But you can still do something to keep active. These could vary from low-impact exercises to mobility or even strength training. There are so many great benefits to keep exercising such as it can help with muscle loss, decreases the risk of falls and improves mental health.
“I am too inactive/ embarrassed to exercise”
When something is uncomfortable or not what we are used to we tend to avoid it. If you are inactive, you could be very self-conscious and maybe even compare yourself to others. A lot of us can relate and may have felt this way before. Don't forget we have all started from somewhere and started small. The gym can be an intimidating place, but you do not need to go to the gym to get a great workout. Wear clothes that make you feel comfortable during your sessions. You can do a variety of things to keep active such as going for a walk with a family member in your household or doing a home workout. You can go at your own pace and get used to the movement and exercises to hopefully help build confidence.
“I am too stressed”
Exercise is a great way to take your mind off things. For me personally exercise and sleep is the only way I can take my mind off of the stresses of day-to-day life. When you exercise your body releases endorphins (feel-good hormones) which make you feel better. What better way to get rid of stress than to have a tough workout, that takes your mind off things and makes you feel good? However, you really aren't in the mood for an intense session. Step away from the stressful situation and go for a walk to help clear the mind.
“I don’t see any results”
Everyone is different, therefore if you are doing the same workout that your friend/fitness influencer does, it doesn’t mean it will suit you and will give you the same outcomes. You might need to explore more and figure out what exercises fit you best depending on your goals. Or you might need more patience and consistency to see the results, one of the reasons being is your daily life is not exactly the same as the other person's,
Another reason you might not see results is the progressive overload and measuring your progress. Are you lifting more than you did 4 weeks ago? Are you doing more reps than before? Have you taken before and after pictures (with the same poses and lightning)? Do you feel more energetic in comparison to when you are not exercising?
Speak to our gym instructors who can advise you how to see the progress more. We can help you to set up a personalised training plan and you can record your progress on the UOP Fitness app. In addition, we are now offering a body composition scan using InBody, just speak to our staff for more information.