The Most Common 5 Excuses to Avoid Exercise & How to Stop Them

Of all the habits that help us do better and feel better, a regular workout is one of the most feared ones. 

In fact, only 5 percent of adults in the US work out daily for half an hour, according to the CDC. However, exercise isn’t that bad and it can in fact contribute to a healthier body and mind.

Finding excuses for not exercising are plenty.  

And, they’re the easiest thing to do. However, exercise is an investment in ourselves and it has benefits beyond our physical health. It actually boosts our confidence, self-trust, self-respect, and resilience. 

Though most people know this, our brains are pros at coming up with excuses to put it off for a day more. If you’re also struggling with workout excuses, you’re not alone.

Most people who avoid exercise have these excuses. Check them out below!

The 5 Most Common Excuses for Not Exercising

  1. I don’t have the time

Many people believe they need an hour or more of their time to dedicate to their exercise routine to reap the benefits. 

However, the truth is different. In fact, even a 15-minute session daily can do wonders! The key is showing consistency and showing up. 

A 15-minute or 30-minute workout doesn’t take a lot of time, yet they give you an opportunity to build strengthen and optimize your health and well-being. 

If feeling short on time is setting you back from workouts, you can also divide this exercise into 5-minute sessions, if this suits you better. 

Do five pushups and then continue with your day and then do some yoga. The key is to realize that you do have the needed time, you only have to be creative about it!

  1.  I hit the snooze button. Again

When we snooze the alarm, we break a promise we made to ourselves. 

And, the effect on your self-trust and self-esteem is diminishing. You may have purchased a membership at a local gym or bought equipment for exercise, but your snoozing doesn’t allow you to finally start. 

Committing yourself to your goals is pivotal. 

Set a goal before going to bed on time and showing up. You can try and place the phone far away from you so that it’s easier for you to get up.

  1. It’s not working

Quick fixes and instant diets won’t help you achieve your health goals. 

It’s the micro wins that offer consistent results. For example, if running a marathon is your goal, a 20-minute brisk walk is a micro win bringing you close to that goal. Repeat it three times per week for several months and you’re closer to your goal than ever. Realize that instant gratification doesn’t bring genuine satisfaction. 

We need to go through discomfort and put in a lot of effort if we want to succeed. And, with exercise, it takes between four to six weeks before noticing the results. 

Don’t expect anything magical to happen after a week or so. Be your own supporter rather than putting yourself down with negative self-talk.

  1. It’s not for me

When choosing an exercise routine, opt for something that you want to do, not something you think it’s for you. 

Don’t force yourself through a workout you feel is forcing you. 

Explore the options and remember that you always have a choice. Exercise can be as simple as a long walk with your dog in the park. 

Exercise should be a pleasure, never a punishment.

  1. I’m lazy

Some important milestones like a wedding or a school reunion motivate us to work out. However, the issue with this is that if this is being done with an outcome in mind, what happens when the milestone passes through? 

You may think it’s done and that you can go back to your previous situation. In this case, you didn’t work out for the real reasons, but you were thinking of the outcome. 

Introduce physical activity in your life because it’s something innate to you and aligns with your values. 

Whenever you do a yoga session or go for a brisk walk, you are creating evidence that this habit became a part of you, of your new identity. Showing up for yourself is the biggest motivation.