No More Excuses
Self-Care & Motivation
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Motivation for Exercise & Workout

We all know the health and mental benefits of working out. Yet, for most of us, it seems like a daunting task. We look at it as a chore that requires too much effort. It feels like a huge thing that needs a lot of motivation and the right timing. We come up with excuses like "I will start working out from tomorrow" or "It's almost the weekend, I will start from Monday." 

It becomes easy to procrastinate and later feel guilty for not accomplishing our goals. We need to stop making excuses and putting ourselves through psychological warfare. It is time to stop doing what is easy at the moment and do the right things that benefit us for a long time.

What is the biggest reason for not exercising?

There are tons of reasons why someone is not exercising. Even though there are a lot of common excuses we all are familiar with, each of us also has individual justifications. One of the most common reasons that people give is, they are not motivated to work out. Often we think that we need to be motivated every time we start exercising. But that is not true. It is impossible to stay motivated every day. 

Motivation is fleeting. We can not depend on being motivated every time. If that is the case, then we only work out sporadically. That is not beneficial at all. Consistency is the key. Having discipline around exercising will help us be consistent and achieve our goals. Motivations and discipline are two different things. When we are disciplined, we work out no matter how we feel. 

What to do when you don't want to work out?

You are maybe someone who has no interest in working out. Or, you are someone who works out, and currently, you do not feel like doing anything. Either way, there are a few things you can do 

  • If you do not like going to the gym, attempt something different like walking or hiking. Try to move for at least half an hour. You can try various exercises to keep it interesting. Make it easy for yourself and keep things fun.
  • You can try playing different sports or participating in any activity. You are usually around other people during these things. Here you are not only being active but are also socializing. They are also great if you do not like working out alone.
  • When you are feeling overwhelmed, take it one day at a time. 
  • Plan everything before. It usually makes it easy to stick to your routine.
  • Have small goals. It will help you to think that exercise is easy. It also increases the chance of actually doing it.
  • If you are in a funk, try working out anyway, even for a few minutes. Exercising will help you overcome this feeling.

How do I stop making excuses to exercise?

We can come up with many excuses if we want. Here are a few of them and how to stop making these excuses.

  • I have no time - think about how much time you spend in your day watching TV or doing nothing. You can work out while watching your favorite show. Even if you have long working hours, you can still make time for a workout for at least half an hour.
  • I am too tired - working out when you are tired will give you more energy. After a good workout, our bodies produce endorphins that increase blood circulation and make us feel good. 
  • Working out is boring - if you find a particular exercise like walking on a treadmill boring, do something else. Try different types of workouts and do things that interest you. There are many activities out there. Try as many as you can and keep it interesting.
  • The gym is expensive - you do not have to go to the gym to work out. You can try working out at home. There is so much content available online for home workouts without any equipment. You can also get more creative with a few inexpensive things like resistance bands, a couple of dumbbells, kettlebells, etc. 
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Are 30 minutes 2% of your day?

If you are still making excuses like not having enough time, consider exercising as spending only 2% of your day focusing on your health and fitness. It is all about how we think and get a different perspective. Exercises like HIIT are tailor-made for people who want quick workouts. They are high-intensity workouts to achieve improved fitness levels in the shortest possible time. If you have a mindset that 30 minutes is just 2% of the day, then it's less likely to have a mental block of “not enough time”. It makes it feel easy to work out.  


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.