Expert Insights: Too tired, too busy, too scared? Tame your exercise excuses
A few months ago I met with a health coach who suggested I do more exercises to build muscle. I told her I would try to use heavier weights during my exercise classes, and during our follow-up chat I revealed my progress: I had used heavier weights exactly one time in two months.
If you’re like me, you have plenty of excuses for not meeting your exercise goals. Thankfully, there are ways to overcome them. The Centers for Disease Control and Prevention offers some nice tips:
- There’s no time. Find three 30-minute time slots a week for physical activity.
- I don’t want to do this alone. Find a group to exercise with, such as a class at a fitness center or a hiking club.
- I’m too tired. Schedule activity for times in the day or week when you feel energetic. Also, add activity to your day by walking at lunch or taking the stairs.
- I have too much to do. Make activity part of your schedule; write it on your calendar.
- I’ll probably hurt myself. Talk to a health professional about activities that are right for you.
- I have young children and am too busy. Trade babysitting time with a friend or family member with small children. When it’s their turn to watch the children, it’s your turn to be physically active. When the children get older, go on family bike rides or walks.
What was my excuse for not using the heavier weights? I was scared of lagging behind the rest of the class. (Realistically, I know everyone is thinking about their own workout rather than watching me, but I couldn’t bring myself to struggle in front of others.)
Her solution was to do a two-minute lifting session with heavier weights at home.
This has worked. I set a timer on my phone and go through a brief routine while watching TV.
Life still gets in the way, of course, and I haven’t been as consistent as I’d like to be. But that doesn’t mean I stop trying I don’t think giving up would be an acceptable excuse.