Top 6 Exercise Excuses and How to Beat Them Excuse 1: “I Don’t Have Time” Your exercise doesn't have to be a formal workout. If work keeps you busy, try shu ng the office door and jump rope for 10 minutes, or try to increase your number of steps in a day by walking in place and taking the stairs instead of the elevator. If you make this become a habit, its easier for you to find me for something you value. Excuse 2: “I’m Too Tired” Excuse 5: “I Just Don’t Like to Move” This may sound a bit backwards, but working out actually gives you more energy. Your body releases endorphins and more circula on can happen. You can workout in the air condi oning or go swimming if it is the swea ng that you don't like. If exercise is painful on the joints, try swimming or talk to a trainer. You can even workout at home if you don't want to be in front of people. Excuse 3: “I Don’t Get A Break From the Kids” Take them with you to the park, walk them to school, or go for a bike ride. Exercise for you is just as important as physical ac vity for them. Excuse 4: “Exercise is Boring” Find an ac vity that you love. It doesn't have to be unpleasant, there is something out there for everyone. Try a sports league, dancing, ice ska ng, or gardening. Have fun. As long as you are moving, its good for you. Excuse 6: “I Always End up Qui ng” Start small with an a ainable goal. Start a blog or get a workout buddy and help keep each other mo vated. It’s hard to start an exercise but you will feel be er about yourself a erwards and it could really pay off. 1. How you feel aŌer a workout. People always feel great a er a good workout, so let that be mo va on. 2. Calories burned. If you count calories you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit. 3. How you’re going to look. Imagine a slimmerand fi er you. 4. Books and Magazines. It could mo vate you to read fitness magazines. 5. Success stories. Success stories of others incredibly inspira onal. 6. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like‐minded or like‐goaled peopled. Check in daily. It really helps. 7. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it o en in the beginning to start a habit. 8. Fiƫng into new clothes. Wanna look good in a smaller size? Work out! 9. Adrenaline rush. If you get a rush when you exercise. Ride that rush to complete the workout. 10. Stress relief. Wound up a er a long day at the office? Get out and work off that stress. It makes a world of difference. 11. A workout partner. Great mo va onal help for the both of you. 12. An exercise class or personal trainer. Sign up for a class, perhaps with a friend, and you’ll be mo vated to get there and work out. 13. Your before picture. You o en don’t realize how far you’ve come. Take pictures. 14. A 5K race or triathlon. Just sign up for one, and you’ll be mo vated to train. 15. Living long enough to see your grandkids … and play with them. 16. The scale. It’s not mo va ng to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week. Combine the scale with the measuring tape, and measure your waist. 17. Reaching a goal. 18. MoƟvaƟonal quotes. Put them on your computer desktop. 19. Others commenƟng on how good you look. When someone no ces the changes in your body, it feels good. And it makes you want to work out more. 20. Looking good at the beach.