Written by Tara & published in the Edmonton Journal's Managing Diabetes Magazine, spring 2009 issue.
Reasons NOT to Exercise (No More Excuses)
Statistics reflect that most of us don’t get the recommended amount of physical activity. Over 25% of adults are not active at all! So, why is it that many of us simply do not exercise? What is your excuse?
1 You really hate exercise
Try things before you decide you don’t like them. Eventually you will find an activity that you enjoy and that fits into your lifestyle. Plan physical activity into your daily routine: walk to the store, take the stairs instead of the elevator etc…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 are lacking motivation, tired, stressed or bored with your workouts, it is time to add variety. Change your routine every 4 – 6 weeks by trying something new or changing your intensity.
Put your goals in writing and remind yourself what you have to do to reach them. Measure your progress by how you feel and how clothes fit (instead of using a weigh scale).
3 Exercise Hurts (No Pain, No Gain)
Exercise should not hurt! Start slowly at first with small realistic goals. You don’t have to change your lifestyle overnight. Your body should only feel slight fatigue the day after a workout, but it should never hurt.
Rest and recovery time is just as important as your workout (make sure you have balance in your life). Increase your workout gradually over time and try new things. If your joints hurt, try swimming or aqua fitness classes.
4 You don’t know how to exercise
There are so many books, exercise videos and opportunities to learn how to exercise, that this excuse just doesn’t fly. Hire a qualified trainer, just to get you started, and you’ll have the piece of mind that you will learn safe and effective exercises that are appropriate for you.
5 You can’t afford a gym membership
Do some research; you would be surprised how inexpensive a membership may be. However, there is no reason why you have to join a gym to exercise: try walking, jogging or biking (activities that are free and can be done anytime and anywhere). Buy a pair of dumbbells, a stability ball or tubing (there is lots of inexpensive training tools that you can use at home).
6 You don’t have the right clothes
Wear anything that is comfortable as long as you don’t over heat (dress in layers if not sure) and have shoes that fit well. Wear clothes that are not too tight and that allow you to move freely.
7 You don’t have time
Really, if you think you have no time, you are just making an excuse. Active people are just as busy as you. The difference is that they make exercise a priority and schedule it into their day.
Do as much as you can (every step counts). If you are just starting out, start with 10 minutes a day and add more little by little. Work up to 10 minutes at a time, 3 days a week.
8 You have to take care of your family
You don’t have to neglect your family to fit in exercise. Join a health club that has baby sitting or programs your children can enjoy while you exercise. Take your child for a walk with you or use an exercise video at home. Ultimately, you will be a healthy role model and will be inspiring them to lead active lives.
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 before work 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 you will get low blood glucose or will make your condition worse
Get a check up before planning your fitness routine. Learn what is safe for you to do and start slow. 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 is interfering with your exercise routine, eating a snack before you exercise may help. Learn your blood glucose response to exercise (everyone’s response is different). Checking your blood glucose before and after exercise can show you the benefits of activity. You can also use the results to prevent low or high blood glucose.
Plan to have water and snacks handy during activity. Drink plenty of water before, during and after activity. If you are at risk for low blood glucose, always carry a source of carbohydrate, so you’ll be ready. Wear a medical identification bracelet or necklace to protect yourself in case of emergency.
No more excuses! Take care of yourself! Get up, get going and get active! You’ll feel better and live longer! The benefits of being physically active will out number your excuses…guaranteed!