1. Exercise is just not my cup of tea
2. I have never exercised before. I don't know where to start.
3. I can't be bothered
4. It's just too hard
5. I do not have the time
Did you know?
Many people don’t meet public health exercise recommendations that have been shown to decrease all-cause mortality by 40%. 40%!!
Globally, 1 in 4 adults do not meet the global recommended levels of physical activity
People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active
More than 80% of the world's adolescent population is insufficiently physically active
So let's dive in and try understand why that is.
These are the 5 main reasons people do not exercise:
1. Exercise is just not my cup of tea
Many people just do not like exercising. If that is you, I can assure you that you already know there are many great health benefits to it, but you just cannot seem to enjoy it. Well, this blog post is for you. I want to help you navigate the difficult world of physical activity and show you that exercise does not have to be so hard or worst make you miserable.
2. I have never exercised before. I don't know where to start.
You might have never stepped foot in a gym, and trust me, I've been there. It is hard. No one like to be the newbie, not having a clue what they are doing. However, from someone that started the gym less than 5 years ago, let me tell you a secret. NO ONE, absolutely NO ONE, is looking at you when you are in a gym setting. The truth is, everyone is so focused on looking at themselves, they probably won't even notice you are there. This principle also applies to all other forms of physical activity, but also to many aspects of our lives.
Morever, if you are not worried about looking silly in a new activity but you are not sure how to make the first step, there are so many resources all around you that will help you begin your health journey. In fact, when it comes to exercise there are NO excuses. Instructions and workout plans are just a click away. However, making exercise a habit takes more than just wanting to get fit. You need the right mindset and the right tools to get you set up longterm.
3. I can't be bothered
Tip: stop relying on motivation. Motivation is garbage. It is never there when you most need it. You have to switch your attitude. The truth is that many of us feel the same. Even the best athletes in the world have the days where they just wish they could lie on the couch and watch netflix. But would they be at the top if they did so? Definitely not. Well this is a sign for you.
As James Clear explains in his book Atomic Habits, "to change your behavior for good, you need to start believing new things about yourself." Define you identity: E.g. "I am someone that takes care of my body". Become the type of person who can achieve the things you want to achieve.
Remember, if sweating in a gym or running on a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy or pair physical activity with something more enjoyable (e.g. listen to a podcast on a walk).
4. It's just too hard
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
5. I do not have the time
Even the busiest of us can find free time in our day for activities that are important. To do so, you have to make exercise a priority. You do not need to be spending a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can change lives if sustained longt-term. Squeeze your exercise into a couple of sessions throughout your week. And if you’re too busy during the week, get up and get moving during the weekend.
How to get started today:
Here are 6 tools that you can use to start implementing exercise into your routine today:
1. Know your 'why?'
2. What physical activity suits YOU?
3. Are you ready to change?
4. It does not need to be all or nothing
5.Choose an activity that is meaningful to YOU
6. Keep it simple
1. Know your ‘why?’
What are you hoping to accomplish by starting to exercise?
increasing your strength?
building muscle?
losing fat?
just to look good?
losing weight?
improving flexibility?
improving cardiovascular health
decreasing fear and improving confidence after an injury?
improving your mental health?
Decreasing your stress levels or symptoms of anxiety or depression?
Toolkit: Art of overcommunicating
When you find your why, repeat ‘why?’ 7 times. For e.g. I want to look good. Why? I want to feel confident in my own body. Why? etc…
2. What physical activity suits YOU?
You have to be the one choosing the activity. No one can force you to exercise, at least not if you want to do it long-term.
It needs to match your life, goals and finances. How much time to you have? Do you have access to equipment or a gym? Do you prefer group workouts? All of these things will highly depend on your preferences and are very important to take into consideration when choosing your activity.
3. Are you ready to change?
It is very challenging for people to incorporate new things into their lives or change long-term habits even if they are told these changes will most likely benefit their quality of life! Reflecting on and having a clear understanding of what you are trying to accomplish will drastically affect not only your choice of exercise but also the variables (frequency, intensity, volume, rest) of your exercise prescription.
4. It does not need to be all or nothing.
Sometimes less is more! 2 exercises that get done are better than 6 that don’t get done. You can always add more later.
5. Choose an activity that is meaningful to YOU
If possible, choose an activity that you love. It needs to bring you joy, fun and be exciting to you.
6. Keep it simple
If the activity is too complex it can seem daunting and you will quickly be deterred from engaging with it.
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