Prioritizing exercise and fitness routine can boost your energy levels, reduce stress, improve your mood, and enhance your overall quality of life. Despite the overwhelming evidence that exercise is crucial in keeping our body and mind healthy, according to the NCHS (National Center of Health Statistics) in 2020, only 24.2% of adults 18 and over met the Physical Activity Guidelines for aerobic and strength training activities set by the CDC (Center of Disease Control and Prevention). So, cue the excuses. How many times have you told yourself, “I’m too tired” or “I just don’t have time to work out?”  Here’s the thing about excuses: they allow you to protect yourself when you fail to meet the expectations of others or even yourself (you may have to read that again). Excuses are a convenient escape when we underperform.  We avoid accountability by shifting the focus to things beyond our control.

According to the WHO (World Health Organization), physical inactivity leads a person to have a 20% to 30% increased risk of death compared to sufficiently active people. Staying active is essential for both physical and mental well-being, but finding time to exercise can feel impossible when life gets busy and overwhelming.  The key is adopting strategies that work within your unique circumstances.  Today, we will discuss overcoming excuses, time-saving tips, and the first steps necessary to begin your fitness routine.    

Excuse: “I don’t have time to exercise.”

I challenge you to think about this as not a time problem, but a prioritization and/or management problem.  Take a close look and evaluate your daily routine.  Determine pockets of time that can be dedicated to exercise.  Just like any other important commitment, prioritize exercise by blocking off specific times on your calendar.  Treat these appointments as nonnegotiable and stick to them, just like any other obligation.  With a bit of creativity and strategic planning, you can incorporate fitness into your daily life- regardless of your other commitments. 

Here are a few effective ways to fit exercise into your busy schedule

1.     High Intensity Interval Training (HIIT) can be a game changer when time is limited.  These short bursts of intense exercise followed by brief recovery periods maximize calorie burn and improve cardiovascular health in a fraction of the time.  This is a great workout to use on the treadmill or stationary bike. Or you can do weight-lifting intervals at home.

2.     Circuit training involves performing a series of exercises in succession with minimal rest in between.  This comprehensive workout incorporates both strength training and cardio exercise in a short amount of time.

3.     Look for ways to combine exercise with other activities in your day.  This may include taking the stairs instead of the elevator, parking further away from your destination, or walking during work calls.  If you spend a lot of time sitting at a desk, take scheduled mini exercise breaks.  Set a reminder on your cell phone to stand up and move every 30 to 60 minutes.  According to the American Heart Association, short bursts of physical activity throughout the day can add up to provide significant health benefits. 

Excuse: “I’m too tired.”

 As your body adapts to the challenges of an exercise routine, you will also increase your stamina and overall energy level, but you have to get started first.  An object in motion stays in motion, so get moving, and over time, you will begin to feel more energetic and motivated to do more. 

1.     Consider exercising at a time when you have the most energy.  Don’t force an early 5 a.m. workout because that is what the latest influencer suggests.  Ensure you eat a balanced diet and get enough sleep, as poor nutrition and sleep deprivation can sap your energy. 

2.     Take baby steps when building your stamina and mental reliance.  Begin by aiming for workout sessions lasting at least 10-15 minutes for a few weeks, then gradually increase the workout. 

Excuse: “I don’t feel like it.”

We all have days when we don’t feel like doing what we are supposed to do.  The key is not to rely solely on motivation, but to remember that when it comes to fitness, you have to move first to feel like it, not the other way around.

Even lighter exercises that you do every day will make it a habit in your routine.

Here are a few tips on how to deal with a lack of motivation

1.     Work on consistency by building a routine and sticking to it, no matter what.  Exercising consistently for a long period of time makes it a habit.  Once it’s a habit, less mental energy is required, and there will be less mental resistance.  You are worth the time and the effort it will take to build the habit of being active.

2.     Get assistance staying accountable with a workout buddy or trainer. It’s harder to cancel an appointment with a workout buddy or a trainer than it is with yourself.

Excuse: “I don’t know how to put together a workout.”

The gym can be overwhelming, especially if you are unsure of what to do.  Luckily, there are plenty of resources available to help you successfully begin your journey. 

Here are a few tips on how to deal with a lack of knowledge

Consider hiring a personal trainer or coach.  Working with a fitness professional, even for just a few sessions, can help you learn correct exercise form.

Many personal trainers offer online coaching options. This way, a fitness professional can develop a comprehensive fitness plan for you. This way, you will know exactly what to do with added accountability to keep you on track. This plan includes realistic workouts and mindset shifts to help you lose body fat, build strength, and thrive in your everyday life.   

The ultimate goal is to make exercise a regular and hopefully enjoyable part of your life.  Don’t think of exercise as punishment.  This journey is about improving yourself and taking care of your mind and body.  Ask yourself, do you want the pain of discipline or the pain of regret?  Progress can be painful and unpleasant, but regression is as well.  We all have choices in life, which will you choose?