12 Exercising Excuses You Need To Get Past Now

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12 Exercising Excuses You Need To Get Past Now

Taken today from IVillage
http://www.ivillage.com/ready-start-working-out-how-get-past-excuses-and-stick-it/4-b-481317?nlcid=dt|08-22-2012|

How to Get Past Excuses and Stick With It!

Yes, You Can Get Moving!
Only 48 percent of American adults exercise enough to improve their health, according to a recent study by the Centers for Disease Control and Prevention (CDC). So why aren’t the remaining 52 percent of us moving on a regular basis? Whether you have no time or just feel completely overwhelmed, we’ve got a realistic solution for every obstacle you face. So get ready to get moving (and make sure you check with your doctor before starting a new exercise program).

“I just don’t have the time!”
Yup, this is probably the most common excuse that keeps us from working out. Yet most of us find time to spend an average of four and a half hours in front of the TV every day. Trade just 30 minutes of TV watching for a workout (or workout while you watch) and you’ll quickly realize how much better you feel.

“If you don't make time for fitness now, you'll make time for illness later,” says Tamilee Webb, a certified fitness instructor and star of the Classic Buns of Steel DVD series. “We think it takes a lot of time to do something physically healthy for ourselves, but it really only takes consistency,” she adds. You don’t even have to spend an hour -- or even 30-minutes -- exercising to reap the rewards. Try 10 minute stints three times over the course of your day. A 2010 study at Massachusetts General Hospital found that the benefits of just 10 minutes can last for an hour after you’re done -- a little exercise can burn more fat and work even harder to control your blood sugar levels.

Get started: Focus on easy ways to sneak exercise into your daily routine. If you just can't give up a TV show, fit in some fitness during commercial breaks by marching in place. You can also squeeze in three mini-workout sessions, no gym time required! Start with this 2-minute routine from Webb: Do 10 modified push-ups, 10 crunches, 10 triceps dips and 10 step-ups. Do this in the morning before breakfast, in the afternoon and again in the evening for a total body workout that takes less than six minutes (total!) Start exercising three days a week, and work up to adding more. Taking those extra steps could help you shed an extra 15 pounds this year!

“I’m too embarrassed to be seen exercising.”
“No one is looking at you other than you, and that is exactly what everyone else is doing -- looking at themselves!” If you do feel too self-conscious to venture into a gym or studio, Webb recommends beginning at home. “Start in your own home where you don't have to worry about anybody. There are tons of DVDs you can try in the privacy of your own home.” Here are 56 of our favorite workout DVDs to help get you started. Check out our reviews and find the workout that’s right for you.

And remember, exercise can be done without workout clothes. Can you walk to do your errands? If not, park in the furthest spot from where you want to go, take the stairs instead of the elevator, and, if you’re not buying in bulk, carry your groceries to your car instead of using a cart, says Webb. Or put on some music and clean your house. No one will know you’re exercising -- including you!

Get started: Try our Total Body Shaper workout in the privacy of your own home. Do it up to three days a week, adding in your favorite cardio exercise on alternating days, like jumping rope, bouncing on a mini-trampoline or playing tag with the kids. When you feel more comfortable, try taking your exercise routine outside: Take a brisk walk or ride your bike. Invite a friend to join you to help slowly shed your inhibitions.

“I have no clue where to start and I get too overwhelmed when I think about working out.”
Instead of thinking too much about how to start, just get moving. Decide first what you want to do -- start walking a few days a week, try a few Zumba classes or do some laps at your local swimming pool. That's it. Now go do it!

Get started: To feel less overwhelmed, Webb suggests teaming up with a friend who exercises on a regular basis to help motivate and guide you. Join her for a workout or ask for advice on getting started. “Better yet, find [the right place] for what you want to do -- group classes, personal training,” Webb says, and do an activity for 15-30 minutes, three days a week. If you prefer the buddy system, team up with a friend who may also be new to exercise and book a personal training session. You can share the fee and the workout. After several weeks, see if you feel ready to add another activity to your weekly routine, like an exercise DVD or a new class.

“I need to lose weight first.”
This one is kind of like saying, “I need to clean my house before my housekeeper comes,” says Webb. Exercise is what helps weight loss, so waiting until you’ve shed a few pounds to get active won’t do your body any favors. And while some activities can cause more wear and tear on your body if you're heavier, there are still plenty of ways to get moving without injury.

Webb recommends taking a "before" picture of yourself (we know, it's not exactly a fun thing to do) to mark your starting point. As hard as it may be to face, looking at that photo may be the kick-start you need to get in gear. And, as you snap that photo, think about how proud you will be of the after pictures you're going to take, says Webb. Consider using an app like Watch Me Change – Weight Loss to collect your pictures. After a few weeks you watch a time lapse video of how your body is changing -- something that is harder to see on a day-to-day basis.

Get started: Start with a low-impact activity that's easy on the joints, such as walking or swimming, to make exercise easy on your body as you begin losing weight. Pair your workouts with a nutritious, healthy diet that helps you cut calories to start losing weight. Need some ideas? Here are 30 simple tips to get weight loss results the healthy way.
Plan to get your body in motion for just 10 minutes a day, every day this week. You can always go longer if you feel up for more, but just focus on getting in the habit of moving for now. In addition, aim to make one small change to your eating habits each day (nothing drastic). After two to three weeks, consider adding two or three 15-30 minutes workout sessions each week.

"Exercising is boring."
If the thought of exercising doesn’t excite you, it just means you haven’t found the right activity yet, Webb says. Finding something you really enjoy doing is the key to sticking with a regular exercise program. “If you enjoy dancing then take a dance class. It doesn't have to be traditional or organized exercise like boot camp or spin class,” she says. “Enjoy being outside? Try tennis, hiking, walking with your best friend; you get to socialize while you're burning some calories!”

Get started: Maybe it’s been a long time since you were active, so think back to some of your favorite activities as a kid. Did you love riding your bike? Did you run track? Revisit your favorite sport and turn it into a regular hobby.

Schedule three play dates for yourself this week. Don’t worry about how long they’ll last, just pick a few fun activities and plug them into your calendar. Invite as many friends as possible and turn it into a fun, exciting event, not dreaded exercise. After a few weeks, you’ll probably look forward to adding in even more dates on your weekly calendar.

“I can’t afford a gym membership, and I don't have the right clothes or gear.”
Not to worry, says Jay Cardiello, a celebrity trainer in New York City. “Your body is a gym! It doesn't have a membership fee and it carries a lifetime membership. "I always tell my clients [50 Cent; Real Housewives] that the best gym that you have is yourself. Use it! Be creative -- how about dancing when you’re getting dressed to burn up to 50 calories? Or standing on one leg while brushing your teeth to increase core strength, stability and symmetry within your hips?”

As for clothes, fitness gear or gadgets -- save your cash! Many workouts can be done with little or no equipment (you can even create your own gym at home with these simple items from the dollar store!) If you don’t already have one, invest in a good sports bra, a supportive pair of sneakers and an outfit you feel comfortable moving in.

Get started: Turn your living room into your gym with a few household items you probably have, like a gallon jug, a laundry basket and paper plates, and do this at-home circuit routine in your living room. Cost? Totally free! Follow the video on two to three non-consecutive days a week, alternating it with power walking in your neighborhood.

“I watch my diet, isn't that enough?”
Sorry, but no. While watching what you eat is a big part of staying at a healthy weight, your body also needs to move -- especially with our increasingly sedentary lifestyles. Thanks to today’s modern conveniences, it's very easy to go a full day without walking more than 5 minutes at a time so being physically active is more important than ever.

“Take care of your body physically and it will take care of you,” says Webb. “Our heart rate needs to elevate to build up our endurance. Building strong muscles helps burn calories and build strong bones, which you'll need as you get older. You don't want to be the odd one left out because you can't walk on your weak legs, do you?”

Get started: If a balanced diet already has you at a healthy weight, focus on starting a routine that will help you maintain muscle tone and flexibility, build aerobic endurance and slow down the loss of bone mass. Strength-training circuit workouts like this 30-minute routine that use only your body weight with help you reach those goals. Do three circuit workouts, alternating with two days of cardio or stretching this week. After two to three weeks, mix up your routine by trying a new workout or activity and/or add another session.

“But I'm too out of shape to work out!”
If you're able to move your body, you're able to exercise. Instead of focusing on what you can’t do, look for what you can do." Cardiello points out that most of us have to walk at some point during the day. She recommends gradually picking up the pace and duration of your walking. You can apply that to any activity you enjoy doing, whether it’s walking, dancing to the radio or even hula hooping!

Get started: Instead of jumping into a high-intensity routine that could cause injury, start with an exercise plan that gradually builds in frequency and duration, and then take it one day at a time. As your body starts to get stronger, slowly begin to add 5 minutes at a time to your sessions, or consider adding in another day of activity per week. Four to six weeks in to your regular routine, consider ramping up your workout with simple strength-building moves like squats or lunges.

“I don’t like to sweat or mess up my hair.”
Need a no-sweat way to get in shape? Just stand up, suggests Cardiello. “The next time you are at the office or at home, take all of your morning calls while standing on your right leg, and all of your afternoon calls while standing on your left.” You can burn up to 50 percent more calories than if you were sitting while you chat, he says. “Did you know that good cholesterol levels [that protect your heart] decrease by 20 percent, and that there is a 7 percent increase in your risk of diabetes after a couple of hours of sitting?” asks Cardiello. Adding some simple movement, like standing more often, fidgeting or taking a few extra laps around the office or grocery store can lower your risk of heart disease and it all counts towards your daily activity goal.

Get started: Set a daily goal to add in 60 minutes of (sweat-free) movement a day. That sounds like a lot, but if you spend just 10 minutes every hour (for about 6 hours) walking around the office or pacing while on the phone, it will hardly feel like an effort. Set an hourly reminder on your phone, watch or calendar to let you know it's time for your 10 minutes of movement. You should also start scheduling two, 30-minute exercise sessions each week (like this total body at-home workout routine) when you can afford to work up a sweat and redo your hair after a post-workout shower.

“I’m too exhausted.”
Here's the thing about exercise, it gives you more energy so you won’t feel so tired all the time. Tell yourself you only have to move for 10 minutes, and that’s it! If you feel like continuing after those first 10 minutes (and you probably will) then great; if not, go ahead and honor your body by stopping.

To help boost your energy throughout the day, and especially before exercising, Cardiello recommends drinking ice water (dehydration is often masked as tiredness). It helps boost your metabolism, combat fatigue and increases energy levels, he says. And, before you start to sweat, wear a red or orange shirt. “Studies have shown that these colors heighten mood levels, increase circulation and get you moving,” says Cardiello.

Get started: If getting up earlier to fit in a workout just makes you even more exhausted, find a way to carve out time mid-morning when your energy levels may be higher. If you know you peak around 11 a.m., for example, take your lunch hour early and go for a 20-minute power walk. Later in the day add in a short strength-training session to boost your energy level. Try this workout -- all you need is a chair!

Take a few minutes on Sunday to sit down with your calendar and schedule in three 20-minute sessions for the upcoming week during your peak energy times. Also pencil in two 10-minute sessions during your low-energy times – like the afternoon slump -- to perk yourself back up. You may just find that exercise is the new coffee!

“I've never been athletic or coordinated.”
One word for this: walk!” says Cardiello. “And to burn more calories, walk faster. If you're not coordinated, then, simply don't chew gum while walking,” he jokes. But in all seriousness, it's an accessible, free form of exercise. If you're concerned with your posture or form, check out this video for tips on maximizing your stride.

Get started: Check out the American Heart Association’s “Start Walking Now” program. The site includes helpful resources that can help you find a walking group or buddy so you'll stay accountable, find safe walking routes in your neighborhood and even log your mileage and meals to track your progress.

Plan a walking route and pencil in three 20-30 minute walks for this week. Reward yourself for a month’s worth of walks (hello new shoes!) and add more miles or days when you feel ready.