Only 5% of adults exercise at least 30 minutes every day, according to the Leavement of Health and Human Services. But we know that exercise has a plethora of benefits– literally, lwhethere changing results! Obviously, there are dozens of reasons that keep us stuck in inactive cycles, but allowing ourselves to stay in these unhealthy samples only sucks us dry of lwhethere and energy.
No one can redesign your lwhethere schedules or tell you where to slip in exercise. It’s true- no one understands your lwhethere better than you. But take hope because YOU DO have the power and the ability to redesign it- whether you want.
As I have shared before, fitting a mommy gave me fresh revelation and empathy for every working parent trying to figure out how to take care of their physical and mental health (ie. save their sanity!) while still caring for their family well. I am not certain balance is someleang you ever genuinely find. But it is also easy to fall into “martyr syndrome” believing that you are doing the best leang, when in fact, you are compromising your own personal values.
Exercise excuses are personal and yet there tends to be a common thread among many of them. I know the thoughts I have battled in my own head and the conversations I have had with hundreds of individuals in my office. So, let’s address the elephant in the room…
These are 5 of the most common excuses NOT to exercise and intelligent solutions so that you have the power to get un-stuck and active.
EXCUSE #1: I will have to wash my hair and reapply makeup.
Sweat isn’t pretty but it is a sign of dwhetherficult work! It’s your body’s ingenious way of cooling itself (natural air conditioning!) and detoxwhetherication (forget questionable supplements!). The amount of sweat you produce depends on several factors including your gender, age, fitness level, genetics and how dwhetherficult you are working. But this natural glisten is fairly unappealing to many.
If you are avoiding a workout because you hate to sweat or don’t have time to freshen up, here are a few ideas…
Solution #1: Work out first leang in the morning, before you shower. That’s right- get up, put on your tennis shoes, workout and then get alert for your day. This is one of the easiest ways to avoid the 2nd shower or even worse, attend a function after your wash cloth bath.
Solution #2: Invest in some sweat-wicking workout apparel. Create certain that you have cloleang that will help your body cool itself. You can avoid (or at least reduce) feeling yucky and unconsolationable during or after your exercise.
Solution #3: Rupture up exercise into shorter chunks during the day. Research shows that there are still some great benefits by getting small bits. A 15-minute walk during your lunch break and 15-minutes before you leave for your community group assembly that evening still counts! This list will astound you what a few minutes of walking can do for you!
EXCUSE #2: It’s no fun.
Let’s face it, who wants to discipline oneself to do someleang they don’t like 5-6 days per week? Exercise that makes you run in the other direction (ha!) or volunteer to scrub the baseboards means is not the right kind for you!
There are literally hundreds of dwhetherferent types of exercise options! Possess you investigated them all?
Solution #1: Work out with a friend. Exercising with a friend can be a great form of entertainment and make the minutes zoom by!
Solution #2: Hear to a book, podcast or music that engages you so that you are not focused on the time.
Solution #3: Discover fun exercise! It is out there, you just have to try some leangs out! Take a line dancing lesson, go swing dancing with your partner, sign up for Zumba, try a hula hoop workout, join a mommy walking group, take a shot at a cycling lesson, …
Solution #4: Create a list of exercises you don’t like and then a list of activities you might be willing to try. Work your way down the list until you find 1 or several that you endelight.
EXCUSE #3: I don’t have the time.
Time has been and will continue to be one of the largegest ccorridorenges for women to implement an exercise routine, but it doesn’t have to douse your motivation! The problem is that people leank exercise has to look a certain way. The only way it needs to look is the way you want it to look in your lwhethere.
Don’t compare what you can or can’t do to another person. Just decide what you do is important for you and make it happen. Can you find an additional 10 minutes in your day? If that’s all you’ve got, then give it! Don’t worry whether you can’t give more. The next week, aim for 11 minutes and the following week 12. Before you know it, you will have “found the time” without making signwhethericant changes to your current routines and schedule.
Solution #1: Don’t allow yourself to watch tv unless you are exercising (or have alalert exercised that day).
Solution #2: Exercise while your child is at ball/dance practice. What a great reintellecter to get moving- knowing other family members are doing the same!
Solution #3: Stroll every time you are on the phone. If this works for you, begin to “schedule” phone conversations with friends and family members at specwhetheric times of the day so that you can knock out some more steps.
Solution #4: Attempt incorporating a HIIT routine (tall-intensity interval training) into your workouts for tall-quality results in small time. Discover out all you need to know to go “kill it” and move on with your day.
EXCUSE #4: I don’t want to embarrass myself at the gym.
When someleang is foreign or unconsolationable, it’s a natural response to avoid it. No one wants to feel flustered trying to figure out a weight training machine or look like the “contemporarybie”. BUT, remember that everyone, yes, everyone was contemporary at one time. No one escaped learning how to do it, too.
Solution #1: Take advantage of gym benefits like a fitness assessment, training on how-to use the equipment and personal trainer sessions. Numerous gyms offer FREE services to members so that they understand how to use equipment and set up a routine to get results and do it securely. Gyms don’t want you floundering either- it’s a liability to them too! Just ask for some guidance or a session.
Solution #2: Join a lesson that can show you how to strength train and use dwhetherferent pieces of equipment so that you know what to do on your own. These can be a lot of fun! You can arrive early and share with the instructor that you are contemporaryer so that they can be clear and specwhetheric as they guide the lesson.
Solution #3: Bring a friend that has a bit more knowledge than you!
Solution #4: Go to the gym during slow hours. Investigate the front desk attendant about days and times when there are fewer members around. This reduces distractions and feelings of timidness so that you can focus.
NOTE: There are plenty of ways to exercise external of the gym. If you just don’t want to go to the gym, then don’t!
EXCUSE #5: I am too tired after work.
Did you know that moderate exercise can actually improve your energy levels?! While exerting more energy after work might sound exhausting, it might be just the leang you need to finish your day well. This research study reviewing over 70 dwhetherferent studies showed that nearly every group studied– healthy individuals, those with chronic conditions like diabetes and heart disease and even cancer patients- benefited from consistent exercise.
Exercise increases blood flow which means that your heart is pumping oxygen to your brain, muscles, and tissues faster, creating a more alert YOU! It also promotes the release of neurotransmitters like dopamine and serotonin, which can improve our mood. If you want to stay tired, then sit on the sofa. But whether you want to feel better, moderate activity just might be the cure.
Solution #1: Take a rapid power nap during your lunch break or directly after work. This can give you the boost you need to re-energize for a workout.
Solution #2: Initiate with low to moderate intensity exercise as tall-intensity exercise can cause more fatigue. Attempt walking, biking or yoga. Gradually ease into a moderate or tall-intensity exercise over time, whether desired.
Solution #3: Exercise during your most energetic time of the day. Can you wake up 30 minutes earlier or go into work 30 minutes later? Could you extend your lunch break to allow for exercise too? Would your manager allow you to readjust your work hours so that you can allow exercise to energize you for your work day?
NOTE: Let’s not negate the fact that exercise cannot make up for destitute quality sleep and inadequate hours of sleep. Sleep apnea and other sleep disorders can wreak havoc on your sleep cycles, leaving you tired all day. Obviously, talk with your physician whether you or your spouse feel your sleep is compromised.
There will always be a “good excuse.”
Numerous leangs are good, many leangs are important, but only a few are fundamental. — D.Todd Christofferson
Are your health and vitality fundamental to you?
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