Debunking your top 10 exercise excuses
If you asked 100 random people on the street if they would like to be in good physical shape, most would answer with a resounding "yes". While many people do want to exercise, too many of us reason our way off the treadmill and onto the couch.
Spring is here and summer is approaching so I have compiled a list of the top 10 excuses that I have heard from patients over the years that prevent them from exercising. Plus, I'll share what can motivate you to beat the excuses and get moving.
1. I don't have time. This is the most common excuse I hear. But, no matter how busy you are, you need to make time. Planning out time to exercise at the start of the week is crucial. If you wait until you get home after work to think about it, it is easy to skip. Commit to doing something with a friend; it is harder to blow it off knowing that you're letting someone down.
2. I hate walking alone. A recent study showed that people who joined walking groups had lower blood pressure, heart rate and weight. There are many organized walking groups that you can join, or call some friends and start your own.
3. Exercise is boring. But it doesn't have to be! The key to a good exercise program is to find something that piques your interest. Walking on a treadmill may be boring, but would it be less boring if you did it while watching an exciting movie? Here's a tip: Turn the movie off at an exciting point and promise yourself that you will only watch it while you are exercising; this way you are motivated to come back and finish the next day.
4. I always stop exercising after a couple of weeks. Many of us begin exercising, only to quit after one or two weeks. If you hurt after exercise, it is much more likely you will quit so be sure to start slowly to prevent becoming sore, and do some quick stretches first. As we get older, our bodies become deconditioned quickly, and it takes much longer to get in shape. It can be frustrating, but be patient – slow and steady wins the race.
5. I will start as soon as the weather gets nicer. Well, this excuse won't work anymore! To cover your bases, devise an indoor strategy for wet weather, and remember that you need to plan for the eventual cold that will come again next winter.
6. My back hurts. It is hard to exercise if you are in pain. Be proactive. See a physical therapist who can teach you stretches and core exercises that you can do to improve your discomfort
7. There is no gym near my house. Luckily, we live in an area where there seems to be a gym on every corner. Now that it is spring, this excuse does not work as well. It's time to take your workout outside!
8. I do exercise… I shoveled snow just last month. Shoveling snow is a great way for a sedentary person to have a heart attack. The best kind of exercise for the heart is aerobic (walking, biking, jogging, swimming, elliptical trainer), not anaerobic (weight lifting, snow shoveling).
9. I used to run marathons when I was younger, but I am too old to do that now. You do not have to run a marathon to get the beneficial effects of exercise. A recent study showed that running, even five to 10 minutes per day at slow speeds of less than six miles per hour (a 10-minute mile) is associated with a markedly reduced chance of dying.
10. I will skip exercising the next few days, and make up for it with a hard workout on Saturday. Don't fall victim to this excuse. Exercising for two hours on Saturday is not nearly as good for your heart as exercising 30 minutes on four different days during the week, as you get diminishing returns when you do it all on one day.
Now that we have eliminated the top 10 excuses, get out there in the beautiful spring weather and start doing something. It does not matter what you do, whether it's walking, jogging, biking, or swimming. Think ahead and plan some time each day dedicated solely to exercise, and leave all of the excuses behind.
Dr. David Becker is a board certified cardiologist with Chestnut Hill Temple Cardiology in Flourtown, Pa. and has been in practice for 25 years. In 1993, after extensive research, Dr. Becker launched Healthy Change of Heart™, an innovative 10-week program designed to reverse heart disease and improve quality of life through diet, exercise, and stress management. Since then, thousands of patients have participated in the program, achieving significant results in improving cardiac wellness.