Doing exercise everyday is fun and rewarding. After gradually progressing to being more active, you will feel more energized, empowered, happier, fall asleep faster and stay asleep longer. Regardless of these wonderful benefits, we still fall into the trap of all the excuses that hinder us from reaping the rewards of exercise! What are some of your excuses? We all have them! Here are a couple you might recognize. Here are the “Top 10″ that need to be dismissed!
1. “I don’t have enough time.”
Start with small segments, like 10 minutes at a time. Wake up 10 minutes early for a quick walk around the block. Then take 10 minutes at lunch to walk around the building. Then take 10 minutes after work to walk the dog. Gradually increase these segments. Block off time on your work calendar and label it “Meeting.” Then you will have that time slot free every day.
2. “I don’t have enough money, exercise is expensive.”
All you need is a good pair of walking shoes. Walking around the mall or park, and biking on a path are all free. Most gym memberships are 30 dollars a month; that is the price of a can of pop everyday for a month. A gym membership will most likely save you money on health care costs in the long run. It is a matter of perspective, choice and priorities.
3. “I will exercise tomorrow.”
Ask yourself why you will not exercise today. Lack of motivation? Call a friend to go on a walk with you. Listen to music as you exercise for motivation. Make a special playlist on your iPod. Start today, so you can exercise again tomorrow. You will have double the activity under your belt, and be in that much better shape.
4. “Exercise is boring.”
Stick with fun activities that you might enjoy, such as walking, dancing, water aerobics, or gardening. Lift the groceries yourself, lift weights at home, try Pilates, yoga or a bike ride with the family. Change exercise to enjoyment.
5. “Exercise is too hard.”
Start off easy and gradually increase your the amount of time you exercise and the intensity. Do not push yourself to exhaustion; you must listen to your body. If you have some aches and pains after exercise, don’t give up, keep moving, it will help ease the muscle pain.
6. “I am too embarrassed to exercise.”
Try out a gym that makes you comfortable, such as men-only or women-only gyms. Bring a friend along for moral support. Try an exercise DVD at home. Walk in a neighborhood where you know no one.
7. “Exercise doesn’t work for me.”
Try an exercise you have never done before. Perhaps join the Zumba class at the gym. Make a log of all your feelings after the exercise, so you can analyze your feelings. This can help you find a way around your barriers. Try using a pedometer. It can help motivate you to keep moving.
8. “I am not the exercising type.”
You don’t have to have parents as marathon runners to be included as the exercising type! Everyone was made to exercise. Research shows that physical activity is essential for living well and living longer.
9. “I am too old, it won’t make a difference anyway.”
One of the biggest myths! Research shows that people as old as 90 years can build muscle mass, increase aerobic ability and improve balance with exercise. Older people will actually feel better, can decrease medication usage, and will be able to get around better with regular activity.
10. “I can’t make activity part of my every day”
Just making small changes in your routine can help you burn extra calories. Use exercise logs to track the time you move each day. Challenge yourself to increase the the time spent exercising every week. Here are some tips on how to incorporate exercise into your everyday lifestyle:
Take the stairs up one floor and gradually increase a floor each week to your 5th floor office. If you have an office job, every hour get up and walk once around your floor. When doing household chores, take separate trips for each errand. Work in the yard. Shovel the snow. Park your car at the back of the parking lot. Do desk exercises.
No more excuses! Start today! Also, check out my new Mitzi Dulan’s Adventure Boot Camp! Here’s what one of my new campers had to say… Hey Mitzi! I’m so happy to be a part of your camp. I feel soo much better! Day 3, I made it!! With all of your encouraging pep (old people slang) I will do this and get to a level of fitness I dreamed of having again!!! You both are a gift from above for me! You really make it feel “do-able”! I am so lucky I found you, your skillful style and kind encouraging manner is wonderful! Thank you!!
-Pat Wilderman (your grateful recruit)
With assistance provided by Colleen Poling