I know, I know…it’s not an excuse, you actually have a “reason” for not exercising regularly (or, at all) right?

Are you or your loved ones are part of the 64% of the UK who are overweight/obese? (The latest NHS report says that this number is still increasing year on year).

Or are you part of 25% of the UK who are a healthy weight, but physically inactive?

If so, you probably already know how important a healthy diet and regular exercise are to improving your situation – and yet, here you are!

Leaving the minefield of diet to one side for the moment, when people mention exercise you have probably given (or heard someone else giving) one of the following five reasons for why you don’t:

“I don’t have time.”

Many people feel that their schedules are too packed with work, family, and other responsibilities to fit in exercise. I’ve even heard retired, empty-nesters use this one – which makes no sense. This is one of the most frequent excuses I hear – some variation of “I’m too busy,” or “I don’t have time,” which ultimately translates too, “I have other priorities and my health isn’t one of them”.

Most people don’t seem to realise the positive impact that investing 15-20 minutes a day can have on their weight loss and health in general.

Many people are put off by the thought of marathon workout sessions at the gym, while the emails and to do lists continue to grow exponentially.

Solution

Consider integrating shorter, more manageable workouts into your daily routines. Working from home? Leaving your desk every 30 minutes for a quick set of bodyweight squats or push ups, or getting up and walking around while talking on the phone are a couple of easy ways to add some activity and burn some calories.

“I’m too tired.”

After a long day, physical exhaustion can make exercise feel like an insurmountable task. Ironically, regular exercise can actually boost energy levels over time, but fatigue often prevents people from starting.

Solution

The first mile, or the first few reps, are the hardest. The sheer thought of pushing through that inertia when you’re already tired can feel uncomfortable and overwhelming…but the rewards of doing so, are ten times greater! Science has even shown that exercise can reduce the negative effects of short-term sleep deprivation and increase the quality of your sleep long-term.

So with everything from better weight management, to better sleep, better sex, more energy for work and socialising is on the other side of that hill…you have to summon that energy to push through that initial discomfort.

“It’s too expensive.”

People often associate fitness with costly gym memberships, personal trainers, or equipment, which can be a deterrent. This overlooks the fact that there are many free or low-cost ways to stay active, such as walking, running, or home workouts.

Solution

Type into google maps: outdoors gym near me. They are everywhere! Wherever I travel, I look to see if there is a pull up bar nearby. I’m not great at that particular exercise, but it has so many benefits and IT IS FREE!!! As are push ups, bodyweight squats, planks. Money – or lack of it – is no excuse!

“I don’t enjoy it.”

This one…I have some sympathy for. It took me a long time to “find my thing”, and I’ll continue to experiment.

If someone hasn’t found a type of exercise that they enjoy, working out can feel like a chore. This mindset can be a significant barrier to making fitness a regular habit.

Solution

If you really have tried but still can’t find an activity that you enjoy, then maybe you need to motivate yourself with the STICK rather than the CARROT.

Whilst some people might not “enjoy” work, they still do it, because the consequences (STICK) of not doing it are pretty dire! You might get away with it for a while, but that mounting debt will catch up with you. It’s the same when you don’t exercise – you are accruing a debt. It’s just not financial and it is taking longer for the true extent of it to show up! Instead of debt collectors, it might be the paramedics!!!

So whilst you might not “enjoy” exercise, maybe you should just find the least aversive activity and then distract yourself from what you are doing with music, podcasts or phone calls while you’re doing it.

“I don’t know where to start.”

For beginners, the sheer volume of fitness information and options can be overwhelming. The uncertainty of how to begin can lead to procrastination or avoidance altogether.

Solution

Of course, I’m biased, but hiring a professional to get you started and keep you on track is one of the best investments you can make. I am a qualified PT and yet I still hire PTs and coaches when I start a new physical challenge, to help me set goals and formulate a plan – and then once I’m through the weeds, I can take over.

As I joked in my last article, you could just do it all yourself…watch videos, make your own plan, stop-start…yoyo…walk that marathon you said you’d run in under 4 hours…it’s your choice. How has that been working so far?

You’ve probably invested in a pension, in your education or at least your CV and skills, hopefully in your close relationships…it follows suit that eventually you’ll get wise and invest in your physical health. As without health, you won’t get to fully enjoy those other investments (for long…mwa-ha-ha).