But I can’t because… Let’s get onto this thorny issue. Given that you already know exercise is good for you (you do don’t you?), the real issue is WHY do you not exercise like you know you should, and even want to? The reason we do not exercise is not because we don’t know about the benefits – the issue is behavioural or psychological really (it has more to do with attitude than with information).
Research shows that the top reasons people offer for not exercising are:
| OBSTACLE | WHAT IT SOUNDS LIKE | SOME IDEAS |
| TIME | Life is short. We are all so very busy, what with work, family, social life, social media, etc. There is just no time to exercise. | Know that life is shorter for the inactive. Remember that you’re really just looking for 2-3 hours of sweaty-exercise per week. It’s not that much…Accept that there IS time if you make choices like watching less TV (try counting your weekly TV-hours…), working smarter or less, and being more organised. |
| MONEY | Exercise gear and gym memberships are so very expensive. How DOES she afford all that designer-lycra? | Think about how expensive ill-health is. Understand that exercising can be simple, easy and cheap. You do not need any equipment really, although some decent running-walking shoes are usually a good idea. |
| TOO TIRED | I get home with no energy at all and just collapse. | Exercise gives you energy. So this should be a NON-obstacle in truth, except we know that exhaustion, burn-out, depression etc. can be very real and conditions like this can leave you feeling unable to get off the couch. Take this seriously and please see your doctor. |
| DON’T KNOW HOW | I do not know where to start. There are so many complicated options. | Maybe think about simple things like walking to start with? We live in the age of Google… |
| EMBARRASSMENT | I am not an athlete and will just feel terrible if seen in gym clothing. | Few of us are athletes. In all truth, only a small % of people really care what you look like when you exercise (and in general these are not the folks you need to be concerned about). Not all exercise has to be so very public. Exercising is one way to start looking better. |
| IT HURTS | My legs are just so sore after a workout. | This is usually caused by over training, in particular by training too-hard too-soon. Your goal in month one should just be to establish a habit of exercising – how far, how fast, how heavy, etc. is unimportant to begin with so be sure to start slowly and build up gradually. |
| I HATE IT | I just don’t enjoy exercise. I hate being so sweaty and out of breath. | This is real for many of us, when we’re honest. Try to find a form/type of exercise that you do enjoy. How about a team sport? Or some family hiking with the kids? Or a bit of cycling? There’s always something we fancy…You may need to focus on your goals a bit here: sometimes we just have to “stick at it” even when we’re not enjoying ourselves. |
| NO GYM | There is no nearby gym. I cannot afford gym membership. | There are hundreds of non-gym exercise options. More than half the fit people alive today do NOT use gyms. |
Hopefully you can recognise yourself in some of the above. Hopefully you can see that so very much of this about choices you make, or do not make. Please add your own ideas below…
I just don’t feel like exercise at this stage of my life. Maybe I am depressed. Maybe my boys take too much time in the evening. My mom died 2 January 2019 and ever since I just don’t feel like doing any exercise. I enjoy walking. Especially with my girlfriends. We have walked the Sanlam marathon last year.
I know I have to exercise, but my excuse is now I don’t want (or feel like) to.
Thanks for sharing Marietha. This sort of cycle (depression-inactivity-depression-inactivity) is quite common, very understandable, but really concerning. I would suggest you consider professional help maybe: you might benefit from antidepressants and or just talking to someone. It’s your decision, of course, but please think about getting some help to make the changes you know you need to.
This is a very interesting topic. I always have this conversation with my ride share partner to work. Each day I ask her if she will take a walk after work, she gives the same excuses. Having to cater to the kids when she gets home. The weather. It gets dark quickly. Exhaustion. etc.
What really works in any form of exercise one chooses, is your mind set. I choose to drive past my local grocery store and walk from home to get my daily bread. Doing this consistently for the past month has done great things for me. I am more energized and sleep better too. Parking outside the building and walking helps. Before taking a shower in the evenings I do a fun Zumba video. While cooking I have a jumping rope and do various sets in-between.
Needles to say, If you really want to, you can create time in any busy schedule. Just set your mind to it and see the results.
I do not have the time to go to gym. Since Sanlam initiated the stride route, I do this on a daily basis – it is a nice break from my desk if the pressure is too much! If I do not have somebody to join me, I make up my own route and take the stairs from the bottom to top. Since I started a year ago I can definitely feel and see the difference – I have lost a few centimetres and I have more energy. I am not that out of breath when I reach the top of the stairs anymore. It also shows you that without any cost involved, you can still exercise in a tea or lunch break.
Time, i’m working Crazy shifts, I believe it’s the same thing with others as well
I have bulging and herniated disc, which was painful and difficult to manage between work and gym. Health has always been a priority for me, so time to reflect and shift focus on goals is necessary. Adversity builds character, so rather than seeing it as unattainable, view it as a challenge. In todays time, we all, including myself, look for instant gratification – take this tablet to lose weight, gym like am animal for one week to lose 10kg, youtube binge watching on what is the correct way to do things etc etc ,
I learnt over this year that everything comes from hard work and being persistent, and most importantly, changing one thing one day at a time, and repeat the process with no expectation. find the one thing that makes you smile, maybe cycling, rower , barbells. and do it each time and feel that work in your body that makes me remember why you smiled. Gym is an enabler, you don’t need it but if you have it, it is a privilege. Other ways to start is even a simple walk down the road and back up, do what makes you excited..
Over time, the change becomes a lifestyle that you can not live without which you do unconsciously. Until someone goes through this process, they will not understand their potential and the benefits of living an active lifestyle, because if humans had not evolved over the last 10000 years, we were made to roam and feed and survive, our bodies were designed to move and not sit. Although it is hard to change habit, I found it is much better having no expectation and focusing on what excites you one day at a time. Do it unconditionally and over time, you will look back and say to yourself, why did I not do this earlier. That is my take 🙂
I am a single parent of 4 beautiful young ladies ages 8 to 23. I am very health conscience and have been struggling with my weight for the longest time. I had to look away from what life has dealt me and find a way to cope with everything I have to do and spend time with my kids. I then decided to focus on what is most important to keep fit and spending time with my girls. We walk every weekend to church and to Hip Hop dance practice. I have 1 fitness class in the week and one dance class. We get to spend more time together, have a great time and keep fit all in one. The weight and time will all fall into place.
I hate muscles – People generically relates to gym with developing muscles. It is no means of packing together the body and trimming it.
I have not felt good about myself for a long time, I am stiff however I have a found a way of exercising. I walk to the local mall rather than taking a taxi, I have joined a kasi gym where we exercise with soccer players before they start their match. its been a week now and I feel lighter already.
Exercise is all about mindset – find something you are willing to do (in the beginning) and learn to love the way it makes you feel. The difficult part is showing up, find a group of people that you enjoy spending time with and motivates you, this will help you to show up on the days you just don’t want to. Exercise should be a part of your daily routine like brushing your teeth, it’s something that you just do without thinking about it.
I used to be someone that used every excuse – no time, no energy, embarrassment – but then I found a group of women and a trainer who motivated me to show up every day and I learned to love pushing my body to places that before I couldn’t even think about. Now exercise is a part of my daily routine, something that I just do every day and I don’t think about it. Get up an hour earlier in the morning if you don’t have time, forget about what other people think and just do it!
i spend a lot of time going through the videos shown on how to exercise and by the time I am done i become so confused and end up not doing anything.
Feeding your body the right fuel will give you more energy for better workouts. One important tip: eat more PROTIEN let’s start at work, the stairs.
Make a game out of taking the stairs instead of the escalator or lift. Accumulate 10 points for each flight and give yourself a little REWARD when your score hits 100.
This is an extremely helpful program, I have joined 2 months ago and I have started exercising and already I have lost a great amount of weight… It has also helped to decrease smoking and I am well on my way to stop! From 6 cigarettes a day I am down to 2 now!
The only excuse is the one you make. Arnold Schwarzenegger said you can have results or excuses and this is very true. I have been working out the past 14 years. From a couple of years back where I trained 9 hours a week to my current situation where I get time for about 2-4 hours a week. All of us have responsibilities that are a lot more important than exercising although exercise is IMPORTANT and I want to encourage you that even if it was not part of your lifestyle you can start today.
Do not go for a all of nothing approach (normally my problem…) Start by setting aside 10 min 2 days a week. Can you do that? Aim for 4 sets of Squats and pushups. The big thing is to get started. If you stick with this for 3 weeks you can increase the duration etc. There are numerous amount of people who have changed their lifestyle who now reap the benefits and they are no different than you.
great to understand coping with sore legs are a result of over working too soon. I recently started walking. however I have a Anterior Tibialis Compartment syndrome which tenses my muscle up too quick too soon. I love running and now maybe I will consider walking 20 mins a day 4 times a week to get started.
I’m exhausted when I get home with 2 busy boys being a wife, working mum I don’t have time to Gym or excise and I would love to but I just cannot make the time to do so as this will need all my time and effort which I done have. Also gym memberships are way to expensive these days and trap you into 24 month contracts
Destroy excuses.
What helped me to exercise is joining gym at work. I helps me to be regular at least to go 4 times a week. What I notice when I gym consistently my joint pain gets better.
Playing sport and being active for most of my life made it very tough for me when I STOPPED exercising a couple of years back. Immediate weight gain, no energy and just feeling BLEH all the time. The secret to changing my habits and getting active again? FORCE yourself for your OWN GOOD. Once I got back into the habit of first just running and then getting back into gym the weight loss started and I am just physically in a better space. Being active starts with discipline, in exercise and what you eat. Junk in Junk out they say…..
If you can spend time to get to the movies or a girls night out to get rid of some stress, I’m sure we can exchange it for some time at the gym, yoga, running or even just a walk. We want to feel good and look good but we just may look at the wrong places. I added some exercise at home leading to more time at the gym and I can definitely say that I’m a better person. A healthy body is a healthier mind.
With Life being so hectic, work, family, friends, the list is just endless I decided in January that I needed to make time for myself by joining a gym, running or just walking whatever form of exercise I could do. I decided to travel by bus in April which forced me to be up very early and be at work by 6:30, I then go to the gym until 7:15 and by 8 I am at my desk, luckily for me the gym is on our work premises and it makes everything easier.
I have since changed my eating habits and was lucky enough to loose a kilo or 5 and be in better shape, I run every second Saturdays and it’s a great feeling.
Exercise is good for us – we all know this. But the reality is you get home, help your children with their homework, start cooking (because the children are hungry) and by the time this is all done, its bath time for the children and bedtime. No time left for yourself.
Morning are too busy with the children again, waking them up and getting them ready for school. It is not safe to go out too early by yourself either.
During the day you are working!
Gym would be great during your lunch hour, but that tends to be quite expensive.
Winter is the most time one gain weight because you want comfort food and one drinks a lot of coffee with sugar. Its difficult to go to the gym winter because early mornings is dark and cold, evening are worse, from work you just want to go straight home and hit the bed.
To exercise is a way of life. Make the decision that your health is a high priority and exercising regularly will become a habit. I have a home workout program 4 days a week, Monday to Thursday lasting only 15 – 20 min per session. I just decided to sacrifice 20 min per day and the hardest part is to start the session. Once you get started it is over before you realize it like having a quick coffee break. Some days my routine is even shorter when I just do stair climbing. High impact in a short time and the feeling thereafter is always worth the effort.
I do not have time to exercise because of work, family. have t wake up early to prepare the kids for school. after work I get home I am tired, I have to cook, clean the house, bath the kids and help with homework. when I look at the time is late. there is no gym where I am staying.
Exercise is more than jumping around and hitting weights and the treadmill. For me exercise is an opportunity to focus on something completely different, it steers my mind away from the stresses of the day, challenges of the day etc. When I exercise whatever that may be for you, I think about me, my health, my family, my friends, it gives me time to focus on the positive things in my life. Exercise for me is working on my inside to change my outside. A healthier feeling inside reflects on the outside. When I leave the gym after hitting the weights I feel renewed energized and ready for the rest of the day. i have a sense of gratefulness that I have a body which I can take care of where many other people are not as blessed as I am.
I do not have the time to go to a gym. Since Sanlam initiated the stride route, I have decided to do it on a daily basis. If I do not have a friend to join, I make up my own route and take the stairs from the bottom to the top. It is nice to take a break from my desk and since I started a year ago, have definitely lost a few centimeters and I can feel the difference in myself. When I now reach the top, I am not that out of breath anymore! It just shows you that you can exercise for free and you do not have to drive anywhere for it – just look around you ….!
I have little time between work, house and my family. I looked for a place to exercise close to home and something I liked. I found Pilates classes 4 minutes from my home and in summer I can walk there. Love the exercise after just 3 months I can feel and see a difference! It can be done.
Good morning
I have hypermobility problems in my joints. And yes, I have been a member at the gym but after the 3rd exercise session, I were in severe pain. Then I had to wait a few days before the next gym session.
After consultation with the physiotherapist, Judy Visagie here at head office, and my Orthopedic surgeon, I bought a home trampoline. I cancelled the GYM and Googled Trampoline exercises.
So there is always a solution to find a way to exercise.
As a mother, wife, student and holding down a full time job, my excuse too was that there is no time for exercise. August 2018 I made a decision to use my time and resources and treat my self to a better life. I work at Sanlam Centurion and my office is right opposite Super Sport Park. I run every day Monday to Friday (for free) during my lunch hour at Super Sport Park. I come back to the office, energy levels spiking, brain power at peak and feeling refreshed and satisfied. I have lost over 12 kilos since I started and it is my lifestyle now and not just a pick me up now and again. I feel awesome, I look good and I am a better version of myself for my family and Company. We don’t have shower facilities here, but that is not an obstacle…many ways to kill that cat. 🙂 It doesn’t cost me any money. It doesn’t cost me extra time. I spend quality time with myself. I make my work out so much fun.. I am just a winner, winning all the way.
Excuse: I cannot because I have a deadline. Answer: We all have times where it is required to work longer hours, however finding time (even 45 minutes) a few times a week (i.e. 2 or 3 times) for physical exercise clears our heads, raises energy levels and manages stress levels. This enables me to deliver higher quality output at work.
i have a problem with Gym membership contracts, a while 3 years, what if I relocate then I have to pay charges for cancellation they should be more affordable and have shorter terms
Because i dont have time.It clashes with the time i must take kids to school and pick them up.