The good news is that there are ways to overcome the barriers to being active. Although there are many reasons why people don’t exercise, studies have shown that there are ways to overcome these barriers. More than 60% of American adults don’t get the recommended amount of physical activity, but more than 25% of adults are not active at all.
There are various reasons why people may not want to exercise, such as being tired or feeling like they are too overweight. However, there are also solutions to these problems. For example, people can try exercises that are less strenuous if they are tired, or they can try to find time in their day to fit in a workout.
You Don’t Enjoy Exercise
Although starting to exercise can be challenging, it gets easier over time as your body gets stronger. You might even start to enjoy it once you find a routine that suits your lifestyle.
There is no one-size-fits-all solution when it comes to exercise. Try out different forms of exercise until you find one that works for you.
If you enjoy social exercise, you have many options. For example, you can find a variety of classes at most gyms, such as spinning, kickboxing, circuit training, and strength training. You can also join an at-home group fitness class, like Peloton cycling, which allows you to take group fitness classes from home.
You can still have a great workout without going to the gym by using your own equipment, such as hand weights, right in your living room.
Even mundane tasks like gardening, raking leaves, shoveling snow, or sweeping can help you burn calories. To make them more challenging and beneficial, try breaking them down into smaller tasks. For example, instead of raking large piles of leaves, make smaller ones that require you to squat down more often.
You Keep Quitting
The text is discussing the reasons why people stop working out. The main reasons are: loss of motivation, skipping workouts, and canceling workout plans.
If you’re starting a new exercise routine, you might be doing too much too soon if you go from no exercise at all to working out at the gym 7 days a week. You’re more likely to feel burnt out if you ease into a new routine.
To achieve your fitness goals, it is important to do your research and plan ahead. Find out more about the machines at the gym, so you can target your exercises to your goals. If you go to the gym without a plan, you may choose random exercises or do them sporadically. Most gyms offer tours of their facilities, so you can learn how to use the machines.
You Can’t Afford a Gym Membership
There’s no reason that you’re only able to work out if you join a gym– you could always workout at home! However, if you are determined to leave the house in order to get some exercise, know that there are more affordable options such as the YMCA or your local community center.
Overall, the cost of fitness center memberships can be expensive, with some costing over $200 a month. In 2015, there were approximately 55 million Americans who were members of a fitness center, but of those, 67% never used their membership.
- Solution: Instead of spending money on a gym membership, look for more affordable solutions like creating a simple home gym or taking a brisk 30-minute walk in your neighborhood. Also, there are many free or very affordable exercise videos online and on YouTube, Netflix, etc. Exercising doesn’t need to cost money.
How to Save Money on Workouts
You only need a good pair of shoes to walk or run, making this workout simple and easily doable.
- Buy multi-use equipment: An exercise ball can be used for core work, weight training, and even cardio. Dumbbells are usually inexpensive and can be used for the entire body.
- Work out at home: If you need ideas, look to videos for inspiration. You can also make up your own routines—just put on some music and get moving.
- Find free resources: The Internet is a great source for workouts and weight-loss programs, and your library is an excellent resource for trying workout videos or finding books about exercise.
- Try no equipment workouts: You can get a great workout without any equipment by using your own body weight.
You’re Not Seeing Changes in Your Body
Although it may be frustrating not to be achieving your fitness goals as quickly as you would like, don’t give up. It takes time to get out of shape, and just as long to get back into shape.
The first step toward reaching your fitness goals is getting started. it could take up to 12 weeks of exercise before your body starts seeing major changes.
You Don’t Know How to Exercise
It can be difficult to figure out what type of exercise is right for you when you are just starting out.
If you are part of a gym or fitness center, working with a personal trainer may be something to consider. If you are working out at home or are on a budget, there are free fitness programs that can get you started. Utilizing online videos or apps can be a great way to learn what you need to know.
You Have Childcare Responsibilities
Although it can be challenging to find time to fit in a workout with a busy schedule, it is important to prioritize exercise in order to maintain a healthy lifestyle.
Exercise is a great activity for families. It benefits your health and sets a good example for your kids.
- Solution #1: Instead of trying to find time to work out, think about how you can make time. Some activity is better than none. The trick is to find a block of time in your daily schedule that’s consistently free of commitments. That might be before or after work, during your lunch hour, or after dropping the kids off at school. The time commitment can be minimal. Start with 10 minutes in your day. The next week, go for 11 minutes, and the following week, 12 minutes. Soon that found time will become part of your schedule. Walk every time you are on the phone so that you can knock out some more steps.
- Solution #2: How much television do you watch? Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day. While watching TV, use resistance bands for strength training, walk in place, or pedal away on an exercise bicycle.
- Solution #3: If your kids are young, pop them in a stroller and take a few laps around the neighborhood. As they get older, exercise while your child is at their after-school practice. Walk briskly around the ball field, or run up and down the school stairs during music class. For extra motivation, team up with another parent so you have an exercise buddy.
- Solution #4: Exercise with your kids. Go bike riding, swimming, or walk around the block and explore the neighborhood with your children.
You’re Too Embarrassed
If you feel uncomfortable about something, it’s natural to want to avoid it. Whether you’re worried about being too old, too overweight, or looking silly in workout clothes, the solution is simple: start small, but start with something.
- Solution #1: If exercise is hard on your joints, try swimming or taking a water fitness class. Exercising in water is easier on your joints and the stronger your muscles get, the more they can support your joints and the less you’ll hurt. If your physical limitations are more serious, check with your doctor, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do.
- Solution #2: Bicycling is a great exercise for people of all ages and physical types. Once you learn how to ride a bike, you never forget that skill because it becomes part of your unconscious memory. You can bike with friends or on your own.
- Solution #3: If you’re self-conscious about your weight, you could start by walking with friends, working out in the privacy of your home, or exercising with a trainer who’s supportive. Wear clothes that feel comfortable.
- Solution #4: Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie when trying to figure out a weight training machine. But remember that everyone was new at one time. Many gyms offer FREE services to members so that they understand how to use equipment and set up a routine to get results and do it safely. Join a class that can show you how to strength train and how to use different pieces of equipment. Bring a friend that has a bit more knowledge than you! Ask the front desk attendant about days and times when there are fewer members around.
You’re Tired and Sore
Exercise can be difficult to start because you have to find a comfortable pace. Your body will adapt over time and it will become easier. Even people who have been exercising for a while can feel pain after a difficult workout.
Exercise is a paradoxical activity – while it can make your muscles physically tired, you will actually feel more energized as a result of it. Exercise increases your blood flow, which means that your heart is pumping oxygen to your brain, muscles, and tissues at a faster rate. It also encourages the release of neurotransmitters such as dopamine, serotonin, and natural endorphins, which will make you feel better and more energized. Even moderate exercise can have a positive impact on your energy levels!
- Solution #1: When you feel too tired to work out, the solution is to actually exercise. Begin with low to moderate intensity exercise. Try walking, biking, or yoga. Over time, move into more moderate or high-intensity exercise.
- Solution #2: Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired.
- Solution #3: Exercise during your most energetic time of the day. It may help to work out first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go to work 30 minutes later? Can you extend your lunch break in the middle of the day to allow for a brisk walk? Exercising after work might sound exhausting, but it will actually calm and invigorate you.
Although exercise is beneficial, it cannot make up for a lack of sleep or poor quality sleep. If you or your spouse has sleep apnea or another sleep disorder that disrupts sleep cycles, you may feel tired during the day. Talk to your doctor to see if your sleep is being compromised.
If you have been working out and find that you are more sore than usual it is a sign that your body needs a rest day. It is important to listen to your body and allow for rest when it’s needed. Pushing yourself beyond your limits could result in injury.
You Can’t Commit
If you find it difficult to keep up with your workout routine, try changing your perspective. You don’t have to make all the changes in your life at once, and not all the changes need to happen immediately.
If your goal is to work out more, start with small, attainable goals. It’s easier to stick to a workout when your goals are small. Try challenging yourself to walk an extra 10 minutes each day or get up early for a short yoga workout.
If you aren’t motivated to exercise for your health or to lose weight, find something else that will give you incentive to get moving.
- Solution #1: Make a chart or keep a log (Google “Exercise Chart” for examples) or track your workouts using a tracking app like Strava or HabitBull.
- Solution #2: Give yourself a reward for meeting your fitness goals – a reward that you really want. If you love massages, book a massage at the end of every month you complete your target number of workouts.
Think about why you want to start a fitness routine. Is it something you really want, or is it just something you feel you should do? It’s important to be honest with yourself. A fitness routine requires dedication and motivation. Set goals that are realistic and achievable.
You Get Bored Easily
To avoid boredom when working out, it is important to find an exercise program that is tailored to your fitness level and that you actually enjoy. It is also helpful to switch up your routine every few weeks or months.
- Solution #1: Find fun exercises that you enjoy. Try inline skating, biking, or gardening. Join a mommy walking group. Sign up for Zumba or a cycling class. Join a sports league. Or go dancing. There’s an exercise for everyone!
- Solution #2: Exercising with a friend can be fun and great entertainment! Join a group or round-up friends to join you on a hike, take a bike ride, go dancing, or take a class at the gym. Every once in a while, try something totally new. Mix it up so you don’t get bored.
- Solution #3: If it makes exercise more enjoyable for you, it’s OK to watch TV, listen to a podcast, or read while you’re on the exercise bike or treadmill, as long as your workout is still challenging.