No more exercise excuses
As research shows being active helps prevent Covid deaths, here’s how to get motivated to keep fit
Most of us have found an excuse not to exercise at some point, despite knowing how good physical activity is for us.
But now there’s even more reason to knock those excuses on the head, as new research led by Glasgow Caledonian University
(GCU) has found regular exercise cuts the risk of dying from infectious diseases – including Covid – by more than a third. And that’s on top of a wealth of past research that’s found exercise reduces the risk of numerous health problems, including heart disease, diabetes, certain cancers and depression, and improves wellbeing.
But while most people know they should be exercising, initial enthusiasm can disappear, replaced by all manner of excuses to justify their lack of activity... such as...
1. I’M TOO TIRED
We all feel tired after a day at work, but studies show regular exercise increases energy and can reduce fatigue by as much as 65%.
HOW TO BEAT IT
See if you can change your exercise time to when you’re less tired – can you get up earlier and fit in a short home routine before work, or go for a run in your lunch hour?
2. I HAVEN’T GOT THE TIME
Yes, you’ve got to work, feed the kids and do the chores, but if someone told you they’d give you £1,000 if you found a spare half hour, you’d probably manage it...
HOW TO BEAT IT
Something is always better than nothing, and if you just manage 10 minutes of running up and down stairs or round the garden, be proud of yourself. Do it again the next day, and see if you can increase the time a little.
And if you can’t exercise because you’re looking after your kids, then kill two birds with one stone by exercising with them – run when you’re pushing the buggy round the park, or get toddlers to do a home workout with you.
3. EXERCISE IS BORING
It’s true, exercise can be monotonous and boring – but it doesn’t have to be.
HOW TO BEAT IT
If you don’t like running, or swimming, then do something different and varied. Try an exercise class with friends, or even go on your own, because you’ll make friends there anyway.
4. I CAN’T AFFORD IT
You may not be able to afford a gym membership, but keeping active is so much
more than going to the gym.
HOW TO BEAT IT
Running is free, of course, and there are plenty of free home exercise classes online which you can do whenever you can fit them in. Or incorporate exercise into your day, by taking the stairs instead of the lift, walking the kids to school or cycling to work – there are all sorts of ways to make life more active.
5. I’VE GOT AN INJURY
Granted, this is one that could halt exercise temporarily, but the truth is there are very few injuries that will stop you exercising every part of your body.
HOW TO BEAT IT
So you’ve got a bad knee, or have pulled a leg muscle. There’s nothing wrong with your arms though, is there? Look up exercises online that you can do with the parts of your body that don’t hurt – you may be surprised how many there are.
6. I CAN’T BE BOTHERED
This is the excuse that lies behind any or all of the others. It all hinges on how much you want to get fitter and healthier.
HOW TO BEAT IT
Good health, fitness and weight loss don’t happen quickly. Even so, make a chart of when you exercise, or your weight and measurements, and stick it up so your family can see how you’re doing – knowing you’re being watched can really spur you on. But the best motivation may be finding a friend, neighbour or colleague to exercise with – you’re less likely to duck out if it means you’re letting your mate down. And focus on how brilliant you feel after moving your body to keep booking in the next activity.