How to stop making excuses and start getting fit.
What’s keeping you from working out? Whether it’s
too little time, not enough energy, or just hating to exercise, there's a
solution. Get ready to get motivated.
Exercise Excuse No. 1: 'I Don't Have Time.'
"How much television do you watch?" asks
Walter Thompson, PhD, professor of kinesiology and health at Georgia State University.
During your shows, use resistance bands for strength
training, or walk in place. You could also record your shows and watch them
later, skipping the ads; use that time to exercise.
If you don't have a long stretch of time, you could
break up your workout into shorter sessions. Some activity is better than none.
"We find time for things we value," says James Hill, PhD, co-founder
of the National Weight Control Registry.
Exercise Excuse No. 2: 'I'm Too Tired.'
Working out actually gives you more energy. Your body
makes feel-good hormones (endorphins), "and you're getting the circulation
going," says Marisa Brunett, a certified athletic trainer in Orlando,
Fla.
It may help to work out in the morning before your day
gets away from you, says kinesiologist Lynette Craft, PhD. She's an assistant
professor of preventive medicine at Northwestern University.
Not a morning person? No problem. Do it whenever you
feel best, says Brunett, who likes to work out in the middle or at the end of
the day.
Exercise Excuse No. 3: 'I Don't Get a Break
From the Kids.'
"Take the kids with you," Hill says. While
they're playing, you can walk around the playground, or jump rope nearby.
During their games or sports practices, walk briskly around the field.
Go biking with your kids, put up a badminton net in
your yard, sign up as a family for "fun runs," or just walk around
the neighborhood with your children. When the weather's bad, try active video
games like "Dance Dance Revolution," "Wii Sport," and
"Wii Fit."
"When mom or dad is more fit, has more energy, the
whole family benefits,” says psychologist Christina Recascino, PhD.
Exercise Excuse No. 4: 'Exercise Is
Boring.'
Find an activity you love. Try inline skating, dancing,
or gardening. Join a sports league. Or go dancing. "There's an exercise
for everyone," Recascino says. "It doesn't have to be onerous or
unpleasant."
If it makes exercise more enjoyable for you, it's OK to
watch TV or read while you're on the exercise bike or treadmill, as long as
your workout is still challenging.
Get some friends to go with you, or join a group.
And every once in a while, try something totally new. “Mix it up so you
don't get bored,” Brunett says.
Exercise Excuse No. 5: 'I Just Don't Like
to Move.'
First, figure out why.
Is it that you don't like getting sweaty? You can work
out indoors where it's air conditioned. You can swim so you won't notice any
perspiration. Or try a low-sweat activity, like gentle types of yoga.
Is it hard on your joints? Head for the pool.
Exercising in water is easier on your joints.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.
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.
Exercise Excuse No. 6: 'I've Tried Before.'
Set goals that are small and realistic. Then you're
more likely to feel like a success, not a failure, Brunett says.
It also helps to keep a log and post it somewhere
public -- even on Facebook. Craft calls it a "wall of encouragement."
Friends and family can then say, "Hey, you did 15 minutes yesterday. Great
job," she says. A log also helps you see if you're starting to fall off
the wagon (or the treadmill).
Having an exercise buddy keeps you accountable as well,
says Boston psychologist Eric Endlich, PhD. You may be more likely to show up
for your workout if you know someone is expecting you to be there.