News & Info

Exercise Excuse Busters

The COVID pandemic inspired many people to start healthy new habits, like eating better and exercising more. For many others (and we all know who we are!), the pandemic-related restrictions made it easier to avoid exercise.

Now that things are getting back to normal and the warmer months are here, it’s a good time to give our bodies the movement they need. Still have excuses not to exercise? We’ve got answers!

Excuse: “I don’t have time to exercise”

Try this:

• Track your daily activities for one week. Identify at least five 30-minute time slots you could use for physical activity.
• Add physical activity to your daily routine. Walk or ride your bike to work or shopping. Park farther away from your destination.
• Select activities, such as walking, jogging, or stair climbing, that you can do based on the time you have available (e.g., 5 minutes, 10 minutes, 20 minutes).

Excuse: “I don’t want to exercise alone”

Try this:

• Invite friends, family members, or co-workers to exercise with you.
• Plan social activities involving exercise.
• Develop new friendships with physically active people. Join a gym or group, such as the YMCA or a hiking club.

Excuse: “I have no energy”

Try this:

• Remember that all physical activity helps – you don’t have to run a marathon. Walk the dog. Take the stairs. Exercise while you watch TV.
• Schedule physical activity for times in the day or week when you feel energetic.
• Convince yourself that if you give it a chance, physical activity will actually increase your energy level – because that’s true!

Excuse: “I can’t get motivated”

Try this:

• Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
• Invite a friend to exercise with you on a regular basis and write it on both your calendars.
• Join an exercise group or class.

Excuse: “I’m afraid of injuring myself”

Try this:

• Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
• Choose activities involving minimum risk.

Excuse: “But the weather…”

Try this:

• Develop a menu of activities that are always available regardless of the weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, etc.)

Remember – before you start any new exercise activity or program, check with your doctor first. You want to do what works best for your abilities, so exercise becomes an ingrained, excuse-free part of your life. And have fun!

Source: CPT with information from the Centers for Disease Control and Prevention