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The 5 Worst Excuses for Skipping a Workout

You know you should exercise. You know it’s good for your health, your mind, your body. And you know to do it… you really do. But there are just too many things that stand in the way. Here are some of the worst excuses for missing a workout, and how to overcome them:

1. “I’m too tired!”

Of course you are! Being sedentary actually increases fatigue, making you more tired than if you had done a little jogging. And forget those sugary energy drinks–the endorphins that exercise provides are way better than the wings promised by marketing teams. In fact, a study out of the University of Georgia showed that people who felt fatigued gained 20 percent more energy and decreased their fatigue by 65 percent with “regular, low intensity exercise.”

If you just don’t feel up to it after work, try waking up a little earlier and getting some cardio in before you head to the office. Not an early riser? Bring your workout clothes with you to work and drive straight to your workout session after you leave the office. Tell yourself you only have to do 10 minutes of cardio. After 10 minutes, be honest with yourself: Do you feel more awake? If your endorphins are starting to stir, challenge yourself to another 10 minutes or balance your workout with strength training.

Still not convinced? A few studies have shown that exercise can help shorten the time it takes you to fall asleep and lengthen the time you stay asleep! Get your exercise and get your nightly ZZZs to gain energy, increase focus and avoid any sleepy excuses the next day.

2.“I don’t have time.”

Probably the most Used excuse, being too busy has successfully kept many people out of fitness programs for years. Here’s the thing: You aren’t the only one with a full-time job, a family, a home to take care of, laundry to wash. What’s the real difference between you and people who exercise? Too often we put our needs to the side to take care of others. A healthier you is a better you and people around you will benefit from that.

If you’re reading this thinking, “But, seriously, I run out of time! There aren’t enough hours in the day!” start a time-management journal. Keep track of what you do and after a week, analyze your data. Maybe you can replace all the time that added up to an hour on the phone or playing games on the internet with a Fitness class.

3. “Gyms and other Fitness programs cost too much money.”

Some gyms do cost too much money and some are from $15.00 a week, depending on how many sessions you go the more benefits you get from that $15.00! But still not an excuse.

If running on a treadmill doesn’t excite you, try Jazzercise Dance Mixx, Strength classes or barre classes. Find a fitness program that is fun and make you feel fabulous!

4. “I’m losing weight without exercising.”

It’s important to remember that proper nutrition is only half the battle. Working out not only helps you shed calories, but it helps you gain muscle, which in turn ups your resting metabolic rate. That means the new you burns more calories just sitting there than you did before you added lean muscle to your physique.

Plus, working out is just plain good for you! Not only will it kick stagnant weight loss off a plateau, countless studies have shown how regular exercise combats heart disease, respiratory issues, osteoporosis, diabetes–the list go on. Exercising also decreases your risk of certain cancers.

5. “I’m not fit enough to join.”

Everyone starts a fitness program either to get fit or to stay fit. Many were just like you–intimidated by the people, moves or equipment used. And if the gym or fitness program makes feels foreign, make it home. Being there regularly, saying “hi” to the person at the front desk, working out at the same time or taking the same class will start to make the place–and the faces in it–familiar.

The idea that you are too out of shape to get in shape is one of the worst excuses you can make… and one that paralyzes a lot of us, but we’re stronger than that. One day, you’ll turn around and see a newcomer with the same look in their eyes that you had and it’ll be your turn to smile and welcome them.