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If You Hate Exercise, This Will Probably Change Your Mind

If You Hate Exercise, This Will Probably Change Your Mind

Warning: Reading this article may make you start exercising. If you really hate exercise, then you should not risk reading further. If you do hate it, but wish you didn’t, then read on. You may soon feel satisfied with yourself for actually taking care of your body, rather than feeling guilty for not exercising!

Here’s how to tackle each one of your exercise excuses, get into action, and give your body the attention it craves.

1. “I need to exercise for at least 30 minutes a day to get results.”

Most of us have a number that we think we should “hit” in order to exercise “enough.” For some people, this is the daily recommended minimum of 30 minutes. For others, it’s 45 minutes of weight-training plus another 45 minutes of cardio.

I’m not going to put up a fight with your number here. What I am going to do is challenge your idea of starting with that number right away. You see, even though 30 minutes a day might not seem like a lot, 30 minutes a day for the next 5 years is actually too much for your habitual brain to process.

So yes, everyone can do 30 minutes of daily exercise for one week. But how many people can do that for the next 5 years?

Exactly. Starting small–like really small, maybe 5 minutes or less–has the advantage of bypassing your brain’s fight-or-flight response, the mechanism that make you sabotage yourself when you are trying to do something that seems “big” for too long.

This way, instead of mindlessly starting with an exercise program, you focus on building the habit first, and then once you are exercising a little bit every day, you are ready to expand how much exercise you do.

2. “I don’t want to have to force myself to do it.”

If you have to force yourself to do it, then there is a 90% chance that you are doing it wrong and you will never stick to exercise.

“Buuuut,”you might say, “I have friends who have made that happen.”

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Yes, some people are motivated by challenges and others pushing them. Others hate it.

If you are one of the people who hate it, stop trying to change yourself. And of course, stop treating yourself as if you were one of those people who are motivated by challenges and being pushed. The more you use this approach on yourself, the more you’ll hate exercise and of course, the more you won’t do it!

Instead, change the way you approach exercise. Stop falling into what I call the “Happiness Paradox Trap.” Instead of starting with what you think you “should do,” start with what feels good.

This video from Exercise Bliss, a 10-week course that helps you make exercise a daily ritual, shows you what to do:

3. “I’m not motivated enough.”

We think that motivation is the answer to sticking to exercise. If only we wanted it enough, then we would make it happen.

However, that is not true. Motivation is always there. If you feel you wish you exercised more, then you are motivated to exercise. If you are not doing it, it’s not because you are not motivated. It’s because something stops you.

It might be the activated fight-or-flight response we talked about in #1. For example, when you feel that you have too much to do, the fight-or-flight response kicks in, and you do nothing. Does this ring a bell?

People who have already made exercise a daily ritual, don’t depend on boosting their motivation to get off the couch and exercise. They just do it, naturally, without debating it with themselves, desperately trying to get themselves into action.

Again, motivation is not the real issue here. It’s something else that holds you back. Maybe you think you need to devote 1 hour and you don’t know how to do that. Or, maybe you think you need to suffer to get results. Whatever the real reason is, find it. Only then will you be able to figure out a way to remove the obstacle that is on your way.

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4. “I don’t need exercise. I only want to lose weight.”

Many people just care about their weight, nothing else. Yet, our bodies are naturally wired to feel good when we move. Here is a quick list of the benefits of exercise:

  • Decreases the risk of various diseases and bad health conditions, like high cholesterol, diabetes, stroke, certain types of cancer, arthritis, cardiovascular diseases.
  • Increases longevity. According to a Taiwanese study, just 15 minutes of daily exercise prolong life by three years. Not bad, huh?
  • Improves mood. Exercise does not just help depressed people, it helps everyone. A quick workout or walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.
  • Increases your energy levels. Regular physical activity boosts your endurance, and helps your heart and lungs work more efficiently. And yes, that means more energy available for you. It seems that if you feel “too tired” to exercise, then you must exercise!
  • Improves sleep. Yes, regular physical activity can help you sleep better and fall asleep more easily, as long as you don’t exercise a couple of hours prior to bedtime.
  • Improves sex life. Erectile dysfunction? Lack of libido? Just lack of energy? Exercise may help with all of that.
  • Helps you better control your weight. Exercise helps you burn calories, plus you build muscle that generally burns more calories than fat. Exercise is a great add-on to a diet, or weight maintenance plan.
  • Gets you better lab results, even if you are fat. Did you know that an obese person who is fit, i.e., exercises regularly, will show better lab results than a thin person who never exercises? That’s right. The weight does matter. But fitness matters even more.

Do you still think that exercise won’t help you?

5. “I need ‘all my ducks in a row’ before I start thinking about exercise.”

Maybe you are currently busy. Or, you are planning a trip next week. Or, your child just got sick. Shouldn’t you just wait until you can give exercise 100% of your attention?

This rationale once again sounds plausible, but just like the “I don’t have time” excuse, is it really true? Is not starting because you are not “ready,” the best thing for you right now? Is neglecting yourself and your body for a few more weeks/months/years a good strategy?

Finally, how many months or years will you spend before you get “all your ducks in a row?”

6. “I find exercise boring.”

I feel for you. Sometimes I find it boring too. Especially when I attend fitness classes that last for an hour or an hour and a half. Yet, is really moving your body for 5-10 minutes boring?

I could go on and say to find something that you actually like. Yet I know that for most people, exercise itself is rarely the issue. Having to do it for “too long” is the issue.

That’s why I said that if 30 minutes are boring, try 5 or 10.

Now if this idea of starting small stresses you out, let me remind you the wisdom of tip #1–the fact that you may want to be exercising one hour daily, doesn’t mean you have to start from one hour right away! You can start small, and as you feel more and more comfortable build your way up!

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7. “I have negative past experiences.”

I understand that you came last at the sprint race when you were at school. I understand that you may feel embarrassed when you attend fitness classes. Luckily, your past does not need to define your future.

A client of mine wanted to start jogging. She started by walking around the neighborhood. Yet, she found out she felt really uncomfortable feeling that her neighbors were watching her.

She accepted that, and worked her way around it. Instead of walking around her own block, she walked around the block next to her own block. Ta-da! Problem solved. A few months later she was already jogging 2 miles a couple of time a week.

8. “I dislike the whole package of exercise, but not exercise itself.”

If you think you need to exercise for an hour, take a shower, and drive to the gym and back, then you have two hours gone, just like that.

You might like moving your body, but you certainly don’t like having to spend all this time working out! Who could blame you?

Luckily, exercise that gets you results doesn’t have to take all this time and scheduling brainpower.

1. Do something that takes less time – e.g., exercise at home.

2. Automate. For example, if you go to the gym after work, make sure your gym is bag is ready from the day before, so you don’t have to deal with that as well during your busy morning.

9. “I don’t have enough time to exercise.”

I love this one. Even though we know people busier than us, who actually exercise, we keep saying “we are busy.”

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Have you ever thought that being “busy” is actually a lie? If there are busier people than you who make it happen, then so could you. Yet even though we acknowledge that, we still believe that yes, “we are too busy to exercise”.

What is even better is that the people around us also believe us. You see, they too use the “I don’t have time” excuse. Maybe not for exercise. They may do with cleaning, de-cluttering, or something else. If they spoil it for you, then you will be able to spoil it for them.

So admit that time is not an issue. It’s probably something else. Maybe you don’t like it. Maybe you are afraid you’ll have to give up something else in favor of exercise. Whatever the real reason, you need to find it if you want to give your body a chance to thrive!:)

10. “I have so much to do, and exercise will have to take time from things I don’t want to give up.”

Now you might indeed be worried that exercise will take too much of your time. Time that you are not sure you should “sacrifice” in order to take care of your body.

Well, here is what seasoned author Susan Miller of Astrology Zone said about this:

hate exercise

    And before I go, let me tell you this.

    You are not helpless. If not taking care of your body makes you feel guilty, then know that you can change that. You can become one of those people who exercise regularly and like it. There’s even a course that teaches that.

    I believe in you.

    Now make a strategic exercise plan and remember: you don’t have to start with something big. Instead start with what feels good. That’s the best recipe for success!

    More by this author

    Maria Brilaki

    Maria helps people create habits that stick not just for a month or two but for years and decades.

    How to Think Happy Thoughts and Train Your Brain to Be Happy 8 Ways to Train Your Brain to Learn Faster and Remember More 10 Things Nice People Do Differently That Make Them Achieve More If You Hate Exercise, This Will Probably Change Your Mind 10 Thinking Mistakes You’re Probably Making

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    Last Updated on March 30, 2020

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Why You’re Feeling Tired All the Time (And What to Do About It)

    Feeling tired all the time?

    Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

    I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

    Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

    If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

    In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

    What Happens When You’re Too Tired

    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

    Here are some common examples of what happens when you’re feeling tired:[3]

    • You may have trouble focusing because memory and learning functions may be impaired within your brain.
    • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
    • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
    • You may find it more difficult to exercise or to perform any type of athletic activity.
    • Your immune system may weaken causing you to pick up infections more easily.
    • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
    • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

    Are you saying that feeling tired can make me overweight?

    Unfortunately, yes!

    Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

    Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

    Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

    Why Are you Feeling Tired All the Time?

    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

    Here’s a quick overview of each root cause of feeling tired all of the time:

    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
    2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

    It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

    Feeling Tired vs Being Fatigued

    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

    Tiredness is primarily about lack of sleep.

    But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

    Symptoms of fatigue include:

    • Difficulty concentrating
    • Low stamina
    • Difficulty sleeping
    • Anxiety
    • Low motivation

    These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

    How Much Sleep Is Enough?

    The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

    Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

    So, quantity and quality do matter when it comes to sleep.

    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

    And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

    4 Simple Changes to Reduce Fatigue

    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
    2. Exercising regularly
    3. Using stressbusters
    4. Creating a bedtime routine to sleep better

    So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

    In addition, I lost two inches off my waist and looked and felt better than ever.

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    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

    • L is for Lifestyle and means living healthy including getting enough sleep.
    • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
    • A is for Attitude and means thinking positive and reducing stress whenever possible.
    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

    And yes, there does seem to be an important correlation between being lean and feeling rested.

    But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

    L — Living Healthy

    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

    So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

    1. Unplug

    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

    So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

    2. Unwind

    Do something to relax.

    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

    3. Get Comfortable

    Ensure your bed is comfortable and your room is set up for sleep.

    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

    Also, it’s ideal if your bedroom is dark and there is no noise.

    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

    If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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    Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

    E — Exercise

    Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

    That’s what happened in my case.

    But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

    As part of my lifestyle upgrade, I knew I needed to move more.

    My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

    That made sense to me.

    So, I decided to swim.

    I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

    Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

    Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

    So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

    A — Attitude

    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

    Do you want to know what that master stress-busting technique was?

    Breathing.

    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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    Here’s how you do “Long-Exhale Breathing”:

    1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
    3. Hold your breath while you count to 7 mentally and enjoy the stillness
    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
    6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

    This type of “long-exhale breathing” is scientifically proven to reduce stress.

    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

    Plus, this is a great technique for helping you get to sleep, too.

    N — Nutrition

    Diet is vital for beating fatigue – after all, food is your main source of energy.

    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

    Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

    For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

    Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

    Here’re 9 simple diet swaps you can make today:

    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
    2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
    3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
    5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
    6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

    Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

    The Bottom Line

    If you are tired of feeling tired, then there is tremendous hope.

    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

    If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

    • Enough High-Quality Sleep with Bedtime Routine
    • Regular Exercise You Love
    • Stress Reduction with Long-Exhale Breathing
    • Fatigue-Reducing Diet

    Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

    More Tips to Help You Rest Better

    Featured photo credit: Cris Saur via unsplash.com

    Reference

    [1] YouGov: Two-fifths of Americans are tired most of the week
    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
    [3] The New York Times: Why Are We So Freaking Tired?
    [4] Mayo Clinic: Chronic fatigue syndrome
    [5] Mayo Clinic: Lack of sleep: Can it make you sick?
    [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
    [7] American Psychological Association: Getting a Good Night’s Sleep
    [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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