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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!

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    Last Updated on January 14, 2019

    7 Ways To Make Exercise Fun For Everyone

    7 Ways To Make Exercise Fun For Everyone

    From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

    What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

    1. Take the scenic route.

    Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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    Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

    2. Distract yourself.

    No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

    3. Listen to music or podcasts.

    There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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    4. Bring a friend.

    Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

    Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

    5. Accessorize.

    There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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    For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

    6. Compete.

    A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

    7. Relax.

    The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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    With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

    Featured photo credit: tpsdave via pixabay.com

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