Advertisement -- Learn more about ads on this site.

Fitness Articles  ›  Pitfalls and Plateaus

How to Overcome Any Excuse Not to Exercise

Talk Yourself into Sticking to Your Fitness Routine

-- By Megan Patrick, Staff Writer
Advertisement -- Learn more about ads on this site.
Most people begin a new fitness program with great intentions and lots of motivation--only to find both waning within a few weeks. The realities of work, school, social and family demands overwhelm the desire to get fit, and exercise gets puts on the back burner. Before you start your next fitness kick, use these 6 strategies to make sure you don't use "being busy" as an excuse to not get moving.

Excuse #1: I'm too tired to exercise when I get home from work or school.
If you typically crash on the couch after a long day (and can't seem to get back up again), there are several potential solutions. First, try bringing exercise clothes with you to change into right before you leave for the day. That way, you can either head straight to the gym or out for a walk immediately when you get home—without ever letting yourself succumb the siren song of your comfy couch. If you typically have more energy in the morning than in the afternoon, try an a.m. workout. Many gyms offer early-morning classes and provide showers so you can get ready for work without going all the way back home. You can also just roll out of bed, throw on a ball cap and a pair gym shoes and go for a walk in your PJs if that's what it takes! Hit the shower when you get home and you'll be good to go.

Excuse #2: I can't find a whole hour in my day to devote to exercise.
Who says you have to exercise for a whole hour in order to reap the benefits of physical activity? Studies show that even 10 minutes of consistent activity are beneficial to health and help with weight management. And even if you want to fit in 60 minutes of exercise, you don't have to do it all at once. Instead, you can break that hour up throughout the day, fitting in a little here and there, whenever you do have time. For example, you can start the day by taking the dog for a 20-minute walk around the neighborhood. At lunch, you can take 15 minutes to do laps around the office parking lot. And then you can hit the gym for 25 minutes of strength training on your way home. Even just one of those shorter exercise bouts has major benefits. It's all about doing something rather than nothing. Add in a little interval training or even Tabata training, and you can get a major calorie burn in just a few minutes.
Continued ›
Page 1 of 3   Next Page › Return to main fitness page »
Advertisement -- Learn more about ads on this site.

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

About The Author

Megan Patrick Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.

Member Comments

  • I am a big believer in bringing my work-out clothes and changing immediately after work. It actually allows me to really relax and call my day over once the work out is done, - 3/27/2014 11:30:58 AM
  • They forgot, "I can't workout today because I have to watch my 2 year old." - 3/26/2014 6:59:09 AM
  • You missed one that I hear "I don't want to live my lift like that"
    I have a sister like that who says "I want to be healthy" she won't even exercise for 10 minutes a day.

    No answer that I have found but let her get on with it
    - 3/9/2014 4:12:16 AM
  • 29011976
    I thought it was helpful. I do mine at 6:40AM and I have lost up to 3kgs in just three weeks. - 2/28/2014 6:45:30 AM
  • Loved the article. Now I have NO excuse to stay away from getting fit.! - 2/19/2014 10:31:41 AM
  • Today was one of those days that i wanted to not exercise but did it anyway. Didn't do my full complete routine but....believe something is better than nothing. Everyone: Have a great weekend!! - 10/4/2013 1:16:07 PM
  • Even when I am not feeling well, I will still do some type of exercise. - 10/4/2013 1:09:00 PM
  • You can always get in a little exercise if you really want to. Excuses are just that......excuses
    , not valid reasons. - 10/4/2013 11:26:16 AM
  • What about "I"m injured"? - 7/14/2013 1:25:40 AM
  • Thanks for sharing - 7/6/2013 7:31:36 AM
  • The one about exercise when traveling....I am traveling right now. Last night I pulled up an exercise video on YouTube. Tonight I put on my workout clothes and went to an outside outlet mall and walked around it a few times...got in over three miles that way! - 6/27/2013 11:23:39 PM
  • Info is great. Walking outside doing yard work. Walking up and down the stairs is also great. - 6/18/2013 12:39:33 PM
  • SARAHS1972
    Another way to get exercise that I heard of but haven't done myself is to carry the things that need to go upstairs or downstairs one at a time. - 4/18/2012 7:41:14 AM
  • I'm imagining my husband's reaction if I rearranged the living room furniture every morning - 8-D - 4/17/2012 11:20:40 AM
Popular Calories Burned Searches: Paddleball  |  Paddleboating  |  Painting