EXCUSES FOR NOT EXERCISING AND HOW TO OVERCOME THEM
Tid Bits of Info
- It is estimated that less than 25% of all people participate in an exercise routine consistently.
- It can take 6-8 weeks to see the initial changes is a muscle group after the initiation of a strength development program.
- The American Heart Association (AHA) recommends that you perform a minimum of 150 minutes of moderate activities per week.
- AHA recommends that you perform 40 minutes of moderate to vigorous cardiovascular exercise 3-4x per week.
- Strength gains will occur if you can exercise with greater than 60% of your maximum lifting ability.
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!