If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals! You've probably experienced some challenges on route to your goal. How have your dealt with them? Perhaps it's time for a boost of motivation and inspiration. If you're one of the ones who's already hung up your sneakers, let's get you back on track. Here's list of common deterrents to exercise and healthy ways to overcome them:
I don't have enough time!
This is a very common excuse to never starting or quitting an exercise program. When life gets rough, exercise is usually the first thing to go, when in fact, it should be the last. Exercise is one of the glues to mental sanity when life is chaotic. In fact, research demonstrates that exercisers are more productive indicating that exercise saves time rather than consumes it. Exercise also doesn't have to be a huge time commitment. Some studies have shown that exercise sessions as short as 10 minutes, if done consistently, can result in health and fitness benefits.
I have no energy!
Long time exercisers know from experience that exercise actually refuels and revitalizes leaving you with more energy. There have been numerous times that I've felt too tired to workout but did it anyway's and afterwards, felt great!
I'm too old to exercise!
No, you're too old NOT to exercise! A 30 year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual will have lost one half of their muscle mass. Incorporate exercise and this rate decreases dramatically. The positive benefits of exercise have been displayed in 90 year old subjects so it's never too late to get started!
I hate exercise!
In the beginning, exercise may feel like a chore but eventually exercise will become a need for both your physical and mental health. It's important to find an activity that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety to your program to make it more fun. Some studies have also shown that people who exercise with friends tend to achieve better results. So find a buddy, join a running clinic or take a group exercise class. The support system may make it difficult to skip workouts and having other people there may make the journey a lot more enjoyable. There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much, too soon.
I'm too out of shape to exercise!
A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals. Find a facility that is non-intimidating and where the members feel comfortable to go at their own pace and wear what ever they want. If the gym-scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a home-program for you.
I have a back problem! My knees hurt! I'm pregnant! I've got arthritis!
The health benefits of exercise often outweigh the risks. Certain conditions may make exercise more difficult but you can work around most problems. Consult with a professional who can design a program that addresses your specific concerns.
I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 5 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer! Instead of measuring your progress by the scale, instead measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think!
If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option! |
