Okay, everyone — grab your sneakers, pull on your leg warmers, get your water bottle ready. It’s time to workout!
No way, many of you will say. I’m too tired to workout. My schedule is too busy to fit in exercise. I’m not in the mood to workout. I can’t afford to join a health club. My back/knees/hips are too bad to exercise. I’ll start my exercise program sometime down the line, but not now.
It is astounding to me to hear the many excuses that people scrounge up when trying to avoid exercise. It is as though moving their bodies is as dreadful a chore as organizing the garage. Now in some rare circumstances, I can understand why exercise must be put on hold. If your doctor gives you a red light for health reasons, for example. As for the other excuses?
I’m too tired. You’re in luck! Science tells us that exercise gives you a natural energy boost. When you do a moderate workout, your mitochondria kick into high gear, pumping out more energy for your body to use.
My schedule is too busy. As a single mom of three busy kids who holds down a full time job, and, until a few months ago, was also a full-time student, I know all about busy schedules. But I’ve also learned how to prioritize important things, like my health. On those days when I just can’t squeeze 30 minutes at the gym into my schedule, I break up the exercise by taking 10-15 minute walks during my breaks. One of my favorite quick workouts on busy days? Climbing the many stairs in the building where I work. On purpose.
I’m not in the mood. Good news — did you know that regular exercise can ease depression and anxiety and generally improve your mood? It can also help you to sleep better, take your mind off worries, and help you to cope with stress in a healthy way.
I can’t afford a health club membership. It is true that gym memberships can be costly. On the other hand, so can health care costs associated with heart disease, diabetes, high blood pressure, and other ailments than can often be avoided or alleviated by a healthy diet and regular exercise. If a gym membership really can’t be worked into the budget, however, consider some free to low-cost forms of exercise, such as daily walking, bike riding around town, gardening, or at-home aerobic exercises with a video.
My back/knees/hips are too bad to exercise. These can be legitimate reasons to avoid high-impact workouts, like running, for example. Even my own chronic health issue, cholinergic urticaria, used to be an exercise-stopper before it was treated. But having physical ailments doesn’t have to exclude you from all forms of daily exercise. Many people with bad backs or joint pain have discovered that there are forms of exercise that can benefit them, too. Try low-impact aerobics classes, yoga, or swimming. The strength you gain and the weight you may lose may also help to alleviate discomfort.
I’ll start my exercise program sometime down the line… If not now, then when? You don’t need a New Year’s Resolution or a medical crisis to be your starting point. Nor do you need to start big, by trying to tackle some big exercise program at once. Start your change with small baby steps. Pull in a friend, partner, or coworker for social motivation. Turn that zero minutes a day into ten minutes, then fifteen minutes, until you eventually can follow the Department of Health and Human Services’ guidelines of at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, each week. That’s around 20 minutes per day.
Not sure where to start? The web is packed with great workout ideas, both moderate and vigorous. If you belong to a health club, consider hiring a personal trainer to design a personalized workout just for you, and to coach you through your routine. If going solo is going nowhere, consider group fitness classes or adult sport leagues. If you hate running, don’t run! Not a swimmer? Try cycling. My current favorites, by the way, are Zumba, tennis, and 20-minute walk/runs. Don’t be afraid to try something new, and switch it up when the workout gets old. Now let’s get in shape!