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Family Health Magazine
DIABETES

Exercise Excuses
Getting past the top ten reasons not to exercise

Statistics show that most of us do not get the recommended amount of physical activity. Over 25 per cent of adults are not active at all. Although it is easy to find reasons not to exercise, most excuses don’t hold up. Which of the top 10 reasons is yours?

1. You really hate exercise.

Try an activity before deciding you do not like it. Eventually you will find one you enjoy that fits into your lifestyle. Fit physical activity into your daily routine, perhaps walking to the store or taking the stairs instead of the elevator. Active living can be done at home, at work, at play or on the way.

2. You have no motivation to stick with it.

If you lack motivation and are tired, stressed or bored with your workout, it is time to add variety. Change your routine every four to six weeks by trying something new.

Keep challenging your body to improve your level of fitness. Seeing improvements will motivate you to stick with it!

Put your goals in writing and remind yourself what you must do to reach them. Measure your progress by how you feel and how your clothes fit, rather than with a scale.

3. You think exercise hurts (no pain, no gain).

Exercise should not hurt! Start slowly at first with small realistic goals. You do not have to change your lifestyle overnight. Your body should only feel slightly tired the day after a workout. It should never hurt.

Rest and recovery is just as important as your workout. Make sure you have balance in your life. Increase exercise gradually over time and try new things. If your joints hurt, try swimming or aqua fitness classes.

4. You do not know how to exercise.

So many books, exercise videos and opportunities are available on how to exercise that this excuse just does not fly. Still worried? Think about hiring a qualified trainer, just to get started. With a little help, you can sort out safe and effective exercises that are right for you.

5. You cannot afford a gym membership.

Do some research. You might be surprised how inexpensive a membership can be. Remember, you don’t have to join a gym to exercise. Try walking, jogging or biking - these activities are free and can be done anytime and anywhere. You can use many inexpensive training tools at home too. Consider buying a pair of dumbbells, a stability ball or tubing.

6. You have to take care of your family.

You do not have to neglect your family to fit in exercise. Join a health club that has babysitting or programs your kids can enjoy while you exercise. Take your child for a walk or use an exercise video at home. You can be a healthy role model and inspire your children to lead active lives.

7. You do not have time.

Really, you are just making excuses if you think you have no time. Active people are just as busy as you. The difference involves making exercise a priority and including it in your daily schedule.

Do as much as you can. Every step counts! If you are just starting out, begin with 10 minutes a day, three days a week and then add more little by little.

8. You do not have the right clothes.

Wear anything that is comfortable as long as you do not overheat. Dress in layers. Wear clothes that are not too tight and allow you to move freely. Have shoes that fit well.

9. You are too tired after work.

Plan to do something active before work, on your way to work or during the day. Get up a few minutes early and take a brisk walk with your dog. Walk to work or take the stairs instead of the elevator. Move for 15 minutes of your lunch break.

10. You are afraid your blood glucose level will drop or that you will make your condition worse.

Get a check-up before planning your fitness routine. Find out what is safe for you to do and start slowly. If you are taking a medication that could cause low blood glucose, talk to your health care provider about ways to exercise safely.

If low blood glucose interferes with your exercise routine, try eating a snack before you exercise. Learn your blood glucose response to exercise – everyone’s body is different. Checking blood glucose before and after exercise will show you the benefits of activity. You can also use these results to help control your blood glucose.

Plan to have water and snacks handy during activity. Drink plenty of water before, during and after exercise. Be prepared if you are at risk of low blood glucose, and always carry a source of carbohydrate. Wear a medical identification bracelet or necklace to identify your condition in case of an emergency.

No more excuses!

Take care of yourself. Get up, get going and get active. You will feel better and live longer. The benefits of being physically active far outweigh the excuses…guaranteed!