Keep finding reasons not to exercise? Here’s how to ditch those excuses
How many of us have a love/hate relationship with exercise? It’s not that we don’t want to do it, but despite our best intentions, things like time or tiredness get in the way.
If we’re honest, while practical concerns can make exercise more challenging, the biggest barriers are often psychological – and they may be greatly impacting our health.
According to the World Health Organization, almost a third of the world’s adults are now at risk of disease from not getting enough physical activity, putting us at increased risk of illnesses such as cancer, heart disease, diabetes and mental health problems.
So, what’s the missing piece of the puzzle between us knowing we need to exercise and actually doing it?
Sports psychologist and author of The Ten Pillars of Success, Dr Josephine Perry, says, ‘It can be tough to motivate ourselves to exercise, but it shouldn’t feel like a chore. Remember, we don't all have to be running. It’s about finding a type of exercise that you really love, and people you enjoy exercising with. This is because when working out is social or fun, the exercise itself almost becomes a by-product of the activity and then you’re much more likely to do it.
‘Exercise is phenomenally good for our physical, mental and cognitive health. If we want to get healthier, think clearer and be happier, we have to find a way to combat our excuses around it.’
Here, Dr Josephine explains how…
I’m too tired
‘Most people will actually feel more energised after exercise. Starting is often the hardest part so keep your trainers by the door or your weights out in a visible place. Tell yourself you only have to do five minutes, start and just see how you get on.
‘Teaming up with a friend is a really good way to get started when you’re feeling tired, because knowing someone is waiting for you gets you out the door.’
I don’t like how I look when I exercise
‘Many people feel self-conscious when they exercise. Start by doing some exercises in the privacy of your home or go to the gym with a friend so you’re not on your own. Start in your comfort zone and build up gradually. Once you’re in a routine, you’ll be surprised how quickly your confidence grows.’
I don’t have time
‘Instead of hoping to “find time” to exercise, it’s useful to plan it in our diaries, the way we do our work or social commitments.
‘It’s important because you might feel like you haven’t got time right now, but if you get poorly, because you haven't been exercising, you’ll have far less time.
‘Running home after school drop-off, working out during your kid’s football game or cycling into town to meet a friend instead of driving, all count.
‘It’s about being more active, more of the time.’
Exercise is boring
‘The key here is trying lots of different exercise activities until you find something that you genuinely enjoy.
‘Remember different sports suit different personalities. Find what makes you want to get out of bed and do more of that. If we’re intrinsically motivated to do an activity because we love it, we’re much more likely to stick with it.
‘Habits grow quicker when there’s a benefit attached to them too, so why not go for a team drink after that netball session? Or do Couch to 5k with a friend so that you can distract yourself chatting.’
I’m worried about getting injured
‘Make sure you always warm up and cool down. Check you know how to use equipment properly and have got the right shoes etc. Start off slowly and follow a plan but don’t let the fear of injury put you off doing anything altogether. There’s a bigger risk to your health doing nothing at all.’
It’s cold and rainy
‘The key here is being prepared. Preplan ways you can work out indoors for those really wet and cold days. You may even wish to invest in some wet weather gear so you can still get outside. Once you’re out the door, you’ll usually enjoy it and will feel so proud of yourself when you get back.’
• For more information, visit performanceinmind.co.uk