I want to work out more but…
We’ve all been there. The intention to exercise is strong, but when it’s time to lace up our sneakers, a barrage of mental excuses floods in. “I’m too tired,” “It’s too cold outside,” or “I don’t want to spend money on a class.” These mental barriers are often the culprits behind the failure to keep a New Year’s resolution beyond a few months. But how do we break through these barriers?
Understanding the Psychology Behind Excuses
Behavioural scientist Katy Milkman from the University of Pennsylvania, author of “How to Change,” suggests that the first step is to stop labelling these thoughts as “excuses.” The term itself implies failure and can induce feelings of shame, which research shows may hinder us from meeting our goals. Instead, Milkman advises reframing these reasons as genuine obstacles and creating a plan to overcome them.
Strategies to Overcome Common Exercise Excuses
Excuse: “I’m Too Tired to Exercise”
Solution: Start with small, manageable goals. Kate Baird, an exercise physiologist at the Hospital for Special Surgery in New York, recommends planning short bursts of movement throughout the day. This could mean a brisk walk during lunch or a series of squats between meetings. The aim is for these bursts to accumulate to the recommended 150 minutes of moderate aerobic activity and strength training per week.
Excuse: “I Don’t Have Time”
Solution: Evaluate your daily schedule and identify potential time slots for exercise. Baird suggests asking yourself if there’s anything you could trade for a dose of movement or experimenting with waking up 30 minutes earlier.
Excuse: “I Feel Self-Conscious”
Solution: Kelly Roberts, a running coach and body-positive fitness influencer, recommends reconnecting with your fitness goals to boost confidence. She also suggests having a support system in place, such as a friend or family member to text when feeling vulnerable, and finding a welcoming gym or fitness group.
Excuse: “I Hate Exercising”
Solution: Find activities you enjoy. If traditional gym workouts aren’t appealing, explore different forms of exercise until you find one that you look forward to.
Excuse: “I’m Too Old/Fat/Uncoordinated”
Solution: Start small and choose activities that are comfortable and enjoyable. Remember, any movement is beneficial, regardless of your starting point.
The Role of Motivation and Self-Determination
Motivation plays a pivotal role in maintaining a regular exercise routine. According to Self-Determination Theory (SDT), intrinsic motivations—those that arise from within, such as personal growth, enjoyment, or a sense of community—can significantly enhance exercise adherence. Here are some examples that illustrate how intrinsic motives can influence exercise behavior:
- Challenge: An individual might take up rock climbing to experience the thrill of overcoming difficult routes and the satisfaction of personal achievement.
- Affiliation: Joining a local running club or sports team can provide a sense of belonging and camaraderie, motivating a person to stay active to maintain these social connections.
- Enjoyment: Someone may choose to dance, practice yoga, or engage in martial arts because they genuinely enjoy these activities, which makes the exercise feel less like a chore and more like a pleasurable pastime.
Conclusion
The key to overcoming exercise excuses lies in reframing our mindset and implementing practical strategies. By understanding the psychological barriers, setting realistic goals, and finding joy in physical activity, we can turn our fitness aspirations into consistent habits. Remember, every step counts, and with the right approach, we can all find our path to a healthier lifestyle.
