I don’t spend much time on social media these days for a variety of reasons. That said, I occasionally allow myself three or four scrolls of the mouse wheel through the newsfeed when my brain needs a minute of distraction.
During such a moment earlier today, a specific post caught my attention. An actual, real-life, not-a-fitness-coach friend asked:
“People who don’t exercise, why don’t you?”
I’ve discussed the benefits of exercise numerous times in the past—most recently when offering ideas about why it’s non-negotiable and how we can be both active and sedentary. Considering all the benefits and in a perfect world, this question would’ve received either zero comments or a couple puzzled expressions.
But as I’ve also previously referenced, over 70% of the U.S. population doesn’t exercise on a regular basis. So it wasn’t surprising to see that the question had garnered about 20 answers plus numerous replies to those answers by the time I saw it.
All of the replies that I read were fairly supportive (somewhat amazing for social media), and I’m certain that all the commenters have perfectly valid reasons for feeling the way they do. (I’m convinced because I’ve spoken in-person to many others who feel the same… and I’d also probably feel similarly had I had their experiences.)
Still, as a fitness coach, gym owner, and fairly active individual, I also think it sucks that anyone has experienced exercise in ways that have elicited those reactions.
Because it doesn’t need to be that way.
Since you’re still reading, I’ll bet that you either already think the same or were hoping that was the case. And if you fall into the latter group, hopefully what follows can help you begin to develop a different, more positive perspective around exercise.
Reasons for not exercising + potential solutions
The twenty-something answers to my friend’s question can be grouped into five basic categories. They’re listed below in the general order of prevalence along with some relevant ideas to consider if they sound familiar but you’re ready to stop using them as reasons for not exercising:
1. I have an active job (although it doesn’t necessarily keep me “in shape”).
It’s easy to adopt the mindset that movement or activity only counts if it’s intentional and performed in 30-60 minute bouts at the gym, on the trail, etc. But, really, any type of movement contributes to our health and well-being. So if you have an active job, then you are exercising.
Now it’s true that some jobs are more active than others, and you may experience additional benefits from doing other intentional exercise.
For example, a construction worker gets more on-the-job strength benefits than a teacher who walks around the classroom all day. So the teacher would likely benefit from adding a day or two of weight training each week while the construction worker might benefit from some light stretching or yoga.
Still, both already get more exercise than someone who works at a desk all day.
(The “in shape” part may be in reference to a suboptimal body composition. But that’s best tackled in the kitchen, whether you lift barbells, cinderblocks, or pencils.)
2. I don’t have time.
There’s a lot to unpack with this one. Probably enough to require a completely separate tip. So to keep things somewhat simple for now:
- Remember that you don’t have to go to the gym or move for 30-60 minutes straight for exercise to count. Five push-ups, a few minutes of kettlebell swings and get-ups, or a walk around the block are more effective than you might imagine if done consistently—and are potential springboard habits to more in-depth exercise programs. I can’t emphasize enough the benefits of brief bouts of activity or springboard habits. Start small; you’ll be surprised what comes after.
- If a reporter followed you around all day and recorded your actions for the next day’s news, would s/he find that you had precisely zero time for activity? Or that there are plenty of “unproductive moments” that might be put to better use? Yeah… that’s the case for me too, especially if a set of five push-ups counts. 🙂 (I want to briefly point out here that it’s totally OK if you decide what you’re doing during those “unproductive moments” is more important than exercise. It is your life, after all. However, being honest with yourself about that decision can be significantly more empowering than saying you “don’t have enough time”.)
3. There’s no point.
The physical, mental, and emotional benefits of exercise have been fairly well-documented. So, this is another way of saying, “I haven’t experienced the results I’ve wanted from the exercise that I’ve done in the past”.
The two most common reasons this might be the case are:
- Not having spent enough time doing the specific exercise or program to experience the results you were after
- Expecting different results than what the exercise or program was intended to produce (see my prior discussion of the SAID principle)
And the best (i.e. quickest) solution?
Find a coach who can either design a program that will produce the results you’re after—and then make sure to follow the program(!)—or guide you through the process in-person.
4. I have aches & pains (e.g. past injuries, arthritis); or exercise is painful.
There are more types of activities than you can imagine. If bodily aches and pains prevent you from enjoying one activity, try another! For example, if the arthritis in your knees prevents you from lifting weights, then swimming or biking might be your jam.
As for the exercise being painful… “No pain, no gain” is so 1980!
If exercise is painful and you don’t have a past or current injury, then you’re likely performing the exercise with suboptimal technique. Again, seek the help of a coach. Sometimes even minor changes to technique can produce significant changes to comfort or ability.
5. I don’t know how; or I thoroughly dislike exercise.
Contrary to what your brain might be telling you—for example, “I’m an adult, so I should know how to exercise”—you don’t have a character flaw. You simply never learned.
If you never took a Calculus class in school, you wouldn’t expect yourself to know how to solve a differential equation, right?!?
The same goes for fitness. Find a coach you like and trust. S/He will teach you the basics.
Also, be willing to try a variety of activities. Just like you may test drive a variety of vehicles before buying your favorite, you’ll probably need to try a few (or more than a few) activities before you find something that you enjoy.
Putting it into practice
Ultimately, the best advice I can offer if you don’t currently exercise is to try something new. You might love it. You might not.
If you love it, continuing to do it will be far easier than you might imagine.
And if you don’t love it, you’ll be one step closer to something that you will.
(If you’re at a loss for where to start, the StrongFirst Kettlebell 101: Simple & Sinister course is a potential option.)