It seems so much easier to just put it off, again! Does this sound familiar?
To help you feel motivated, we found some sound advice on how to convince yourself that you should workout.
We don’t need to explain to you why it is so easy to put off a workout. But deep down, we all know is that we should get our hearts pumping on a regular basis. This simply means pinpointing your top reasons for staying active, especially as we get older.
Let’s start this reasoning with staying fit so you can play more with kids or grandkids, keep up with active friends, or stay mobile so you can travel more often.
However, while this is great advice, we still find an excuse to stay on the couch. Here are some reasons or excuses we use to skip a workout, and why we should move around anyway.
Exercise Excuse #1: “I’m so tired.”
Skipping exercise because you’re tired can become a self-fulfilling prophecy. The more you rest, the lazier you can feel. Staying inactive all day can lead to sleep problems at night, which then increases the risk of daytime sleepiness.
This can become a vicious cycle: You don’t workout because you feel tired, but you feel tired because you’re skipping workouts. One way to break this habit is with a small promise to yourself. Commit to exercising for five minutes, whatever that might be, with yoga, walking, or biking. Rarely do people stop at five minutes. They tend to keep going, and then you can pick up momentum from there.
Exercise Excuse #2: “I am in a lot of back and arthritic pain .”
Just like being tired, using pain as an excuse to not exercise can sabotage your sleep and energy levels. But also, skipping exercise may worsen your chronic pain. Lower back pain usually gets worse if you don’t get some movement.
The truth is that exercise is a recommended treatment for people with a variety of pain conditions. That doesn’t mean you need to ignore the pain and push through it—please don’t do that—but it may help bring you some relief if you add some gentle stretching and strengthening into your movement mix.
While people with some pain conditions should avoid high-impact exercise initially, you can work up to it gradually as part of a workout program. As with any medical condition, check with your doctor first if you’re experiencing chronic pain, so they can put together an exercise program that’s tailored toward your specific situation.
Exercise Excuse #3: “There’s no point. I’m not seeing any results.”
We get it: It’s easy to get frustrated. But if your belly fat is stubbornly staying put—or you’re not seeing any muscle gain in your arms and legs—you may not be seeing or feeling the results that you are making.
Maybe your physical improvements have come in the form of endurance. You may not have noticed that you can now climb a set of stairs without feeling as winded as you once did, or you can walk for much longer than you could a few months ago.
Even if you don’t see more muscle tone or mass, consider the ways you’ve gotten stronger and more stable. You may have better balance, are able to lift heavier items, or you may not feel as stiff and sore in the morning. Fitness results can be subtle, so it helps to pay attention to how far you’ve come since you started exercising regularly.
Exercise Excuse #4: “I’m too busy.”
Many of us have a lot going on. But appointments, outings, and family commitments don’t need to sabotage your exercise routine. Even having company in town doesn’t need to be an excuse to stay on the couch.
One strategy to stay on track is to involve your visitors, if possible. Instead of choosing sedentary activities like a movie or board games, incorporate more active opportunities into the visit. Tour a museum, take a walk after dinner, play pickleball or tennis, or invite your guests to join you at the gym.
Remember, there will always be a “but” ready to keep you on the exercise sidelines. Life happens, and you can still work in healthy movement anyway.
It’s helpful to remember why you’re active in the first place. Exercise is so important for our health and pretty much every component of daily living. Be patience with yourself and remember that exercise is so much more than working out. Hopefully, that can help keep you motivated.