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How to Stay Motivated to Exercise (Top 7 Excuses Busted)

Staying indoors during lockdown is no excuse for becoming a couch potato. Too many inactive hours, including time spent watching television, increases your risk of obesity and other chronic illnesses, including heart disease. In fact, working from home and attending virtual classes can lead to a wide range of physical problems such as back pain, damaged retinas and poor digestion.

That’s why exercising is a must to get your fitness and health on track. It not only strengthens your bones and muscles but protects you from a variety of life-threatening diseases, like obesity, high blood pressure and cancer.

But knowing the benefits of exercise doesn’t always make it any easier to get off the couch and start working out.

Don’t let bad excuses get in the way of good intentions. If you’ve found yourself justifying not working out, here’s how you can transform exercise excuses into rewarding motivation.


7 Most Common Exercise Excuses Busted

Are you making excuses for not exercising? Whether it’s the fear of hitting the gym or a time issue, no matter your excuse, there’s always a way to work out and get healthy.

Excuse 1: I’m too busy.

This is the most common excuse, but, to be frank, there’s always time to work out. You don’t have to block out an hour to exercise; even a 10-minute workout can help in starting your fitness routine. Short, high-intensity workouts can offer rewarding results.

Finding time to exercise is also about setting priorities. If you want to work out, start treating exercise like any other important task. For example, wake up an hour earlier for a morning walk or take a walk after lunch rather than scrolling through Instagram.

Excuse 2: I’m too tired.

You may be surprised (and pleased) to learn that regular exercise gives you more energy. We understand that long office hours or an exhausting work week can drain the energy you need to work out. But once you start, you’ll feel better and more energized.

Start slowly. Gauge how you’re feeling after the first few minutes. Begin with a low-intensity workout for a short period. Chances are that once you get going you’ll want to work out more.

Excuse 3: I hate exercising.

If you dread sweating in the gym, the best solution is to find a physical activity that you enjoy; for example, dancing, brisk walking, or swimming.

Dancing is a whole-body workout that’s good for your heart and improves your balance and coordination.

Brisk walking is a good cardio exercise that works your large muscles over and over and pushes your heart and lungs.

Swimming keeps your heart rate up, builds endurance, and improves muscle strength and cardiovascular fitness.

Remember, working out should be your ‘me time’, not something that makes you feel stressed. Create a custom fitness plan that includes activities you enjoy.

Excuse 4: It’s too expensive to join a gym.

If money’s the only reason stopping you from working out, you’ll be happy to know there are many ways to be active without spending a lot.

You can work out using online workout videos or ones rented from your library, or hire a mobile trainer to visit your home. YouTube workout videos are free but lack a personal trainer to correct your posture, let alone achieve your fitness goals with a customized workout plan.

Excuse 5: I don’t need to exercise.

It’s a myth that only overweight people need to exercise. Even if you’re already fit, you need to keep exercising to maintain your fitness. Regular exercise is one of the cornerstones of good health, no matter your age or weight. It lowers the risk of developing diseases like obesity, type 2 diabetes, and high blood pressure. Plus, it helps keep your body at a healthy weight.

If you don’t exercise, your muscles weaken and lose bulk including those you need for breathing and the large muscles in your legs and arms.

Excuse 6: The gym is intimidating.

Do you avoid the gym because you’re afraid other people will stare at or judge you? Believe us, they’re too busy concentrating on their own routine. Everyone there was once in your shoes. So, try not to worry about what others think and focus instead on what will be beneficial for you.

If you’re still not comfortable going to the gym, hire a personal trainer. They can help you exercise in the comfort of your own home whenever you have time.

Excuse 7: I’m not athletic.

You don’t have to be a super athlete or ultra-coordinated to exercise. Rather, try low-intensity exercises to boost your activity level. An evening walk, freestyle dancing to your favourite song, climbing stairs or even working more around the house are all great for your health. And they don’t require any special skills.

Don’t compare yourself to others and instead focus on improvements you can feel. Once you start exercising regularly, you’ll be amazed to find out what you’re capable of achieving.

Regular exercise is an integral part of a healthy lifestyle. By making excuses for not working out, you’re compromising your health and increasing your risk of developing chronic diseases, like diabetes and cancer. Say goodbye to making excuses and overcome your fear. Remember, there’s always a solution. Making exercise an enjoyable part of your everyday life is easier than you think.