Stop Making Excuses: How to Motivate Yourself to Workout?

Everyone knows that they can reap health benefits from doing regular workout, but the problem is how do you get yourself up and do it? You might have a lot of excuses to skip, but we are here to get you motivated!

Excuse 1: "I don't have enough time"


Experts agree that people should  


• Do 30 minutes of workout for at least five days a week ¹
• Split the time into two or even three chunks

• Set aside time at the beginning of the week and mark it on your calendar

You can also save time by doing workouts via changing your daily activities, such as taking the stairs instead of the elevator, or walking instead of driving the car for short journeys.


Mix up activities so that you could use different muscle groups, and most importantly, ensure you do activities that you enjoy!


Excuse 2: "I'm too tired"


It may seem especially hard to get motivated when you're tired, but sometimes you have to be active in order to feel more energetic.

People who workout on a regular basis enjoy the following benefits:

• Often find working out gives them more energy 

• Feel more motivation to perform everyday tasks ²
• Enjoy a good night sleep ²

However, exercising just before bedtime can affect your sleeping quality. You should ensure to stop exercising at least three hours before going to bed. ³

Excuse 3: "I don’t need to workout, I'm not trying to lose weight"


Workout can help you to

• Maintain a healthy weight and stay toned
• Bust stress and even boost your confidence ²
• Reduce the risk of many medical conditions of long term sickness including heart disease, stroke, type 2 diabetes, mental illnesses, and some cancers ¹
• Build up your bones to avoid osteoporosis later in life ^1,4

You don't need to go to a fancy gym to get fit. You can also

• Go for a walk or a run at outdoors
• Ride a bike or run to work, which can save serious cash on commuting costs at the same time
• Make exercise a social event. You can ask friends out to play ball games or go for a run together, which doesn’t cost you a penny

Excuse 5: "I can't leave my kids to go workout"


About one-third of children are overweight or obese today. Kids spend more time than ever in front of a TV or computer screen. So take your kids with you while working out!



We recommend children to be active for at least 60 minutes a day, such as running or playing ball games.

Excuse 6: "I don't feel like it"


The chemicals and hormones that are released during workout help to relieve stress and promote happiness 5.
Doctors often advise regular exercise for people with depression 6. Taking part in an activity can provide a real sense of achievement too.

So next time when you feel the excuses are building, challenge yourself:

1. Recognize your excuse
2. Question your excuse
3. Just go for it!
4. Further motivate yourself by doing something you enjoy after the workout!

Sources

1. How much physical activity do adults need? The Centers for Disease Control and Prevention. http://www.dh.gov.uk/en/Publicationsandstatistics/Publications/PublicationsPolicyAndGuidance/DH_4080994 MIND Guide to Physical Activity.
2. MIND. Visited 9 February 2010. http://www.mind.org.uk/help/medical_and_alternative_care/mind_guide_to_physical_activity
3. Diet, Exercise and Sleep. National Sleep Foundation. Visited 9 February 2010. http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep
4. Martyn-St James M, Carroll S. Effects of different impact exercise modalities on bone mineral density in premenopausal women: a meta-analysis. J Bone Miner Metab. 2009.
5. Exercise. NHS Clinical Knowledge Summaries. Visited 9 February 2010. http://www.cks.nhs.uk/patient_information_leaflet/Exercise
6. Mead GE, Morley W, Campbell P, Greig CA, McMurdo M, Lawlor DA. Exercise for depression. Cochrane Database of Systematic Reviews 2009, Issue 3. http://www.cochrane.org/reviews/en/ab004366.html