By Fitness Editor Paula Jager CSCS, Owner of Crossfit Jaguar
Several years ago, my life was transformed by traditional diet and consistent and regular physical exercise. I’ve witnessed the same in more clients than I can count since then which is why I can’t fathom why anyone would choose the path of inactivity and poor nutrition.
It is most certainly a route to dis-ease and decrepitness. Having been in the fitness business for almost 2 decades, I have heard every excuse in the book. I’d like to hear from you. If physical exercise is not a part of your life–WHY isn’t it? Here are the top excuses I have heard over the years.
10. I just had a baby. Children are wonderful, they change your life but that doesn’t mean you don’t find time to exercise and eat right. You want to be around for them, setting a shining example and raising them to be the best they can be, right? The nutrition is the easy part–the part of which you have control. It should be the same as yours except for the portions/ratios because they are growing. They shouldn’t have processed snack crackers, french fries from Micky D’s and neither should you. Get your exercise in while your spouse watches the children; if that is not an option, while they are napping or if they are older exercise together. Many gyms have childcare and mommy classes, neighborhood women get together arranging child care and alternating workout days.
9. I can’t afford a gym membership. You don’t have to join a gym to exercise. There are several more affordable options such as your local community centers, walking or running, working out at home, in the park, workout videos and using your own bodyweight.
8. It’s my hormones–I’m going through menopause. That is a normal part of a women’s life–not a disease. I’m 53 and we have several fit females in their 50’s and 60’s at my box. Age is just a number especially when you are moving regularly and feeling great as a result.
7. I have health challenges. In the majority of cases, this is due to eating poorly and inactivity. You can’t sit around and cry the blues as this won’t accomplish anything. I can’t tell you how many people (primarily women) with thyroid/autoimmune issues just blatantly refuse to get off the gluten. That is not always the only cause but it sure isn’t helping matters and is a vital first step. High blood pressure or diabetic? Get rid of the refined carbohydrates and get off the couch. Orthopedic concerns? These are valid, however, there are many ways around them through substituting or modifying exercises. Cancer, chemo treatment etc yes, this is very real and very difficult and something I hope to never experience, but exercising and doing what you can will give you the best chance to overcome and improve quality of life through the process.
6. I don’t know how to exercise. This is a popular excuse but one that won’t fly with the wealth of information at your fingertips. Work with a qualified personal trainer to help you establish a program and learn proper form and technique. Or if #9 is a problem use one of the many free fitness and weight loss programs available online.
5. I want to but I have to take care of the kids and family. Who says you have to neglect your family to exercise? Making the time to workout will not only give you the energy you need for a busy schedule, but it shows your kids and spouse what it means to be healthy. Find a health club with a daycare center, do videos at home or if they are old enough have them participate with you.
4. I don’t see change in my body–it makes me bulky. Weight training/exercising doesn’t make you bulky – cupcakes do. You didn’t put that weight on overnight and it won’t come off quickly either. It could take up to 12 weeks before you start seeing major changes. Make sure you’ve set realistic goals and your nutrition is the first place to troubleshoot.
3. Exercise hurts, I don’t like it. If you haven’t worked out for a decade, ease into it, start light with the weights and volume and progress in small increments. Take a rest day when you need it. Find something you like, it can be group fitness with a social aspect, training solo or a recreational sport or activity. It does not have to take place in the gym.
2. I can’t make the commitment–I keep quitting. Quitters never win although doing too much too soon, setting unrealistic goals, not knowing what you are doing and soreness can definitely be a deterrent. Start slowly with small, short term goals and plan ahead by putting it on your calendar making exercise a priority. Work with a trainer, mix it up, change your workouts and avoid skipping them. Make it a priority.
1. I just don’t have time. Who does these days? While I do not have children I work about 70 hours a week. Fight it though I may, I am sometimes a slave to the 24/7 pace of today’s’ technology driven world. What I have found is that the act of physical fitness 4 days a week enables me to continue at this pace with boundless energy and at a “mature” age. We make the time for things that are important to us. Schedule it in and stick to it. Adapt and be flexible if the routine sometimes needs to be changed. Cut out the unimportant — surfing the net, watching television etc.
Any of these excuses sound familiar? If so, don’t ask others why they do, ask yourself why you don’t. Sound off in the comments section if your reason wasn’t listed or you have additional ideas to share. I want to hear from you.
About the Author
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar. Her exercise and nutrition programs yield life changing results.
You can connect with her on Facebook by clicking here.
Hi, I feel like I would like to weigh with several comments:
I am a former runner, have reformed and changed my ways; but I am still dealing with adrenal fatigue (working with someone on that), weight gain, hypothyroidism and the rest of that. I have three children ages 6, 9,12. I have been eating traditionally, with the well-prepared grains and raw dairy for the last 5-7 years; however, since I have an autoimmune disorder, recently have eliminated the gluten, just not the raw dairy. Part of the process is realizing that 1) I am depleted from following a SAD diet for most of my life; 2) I am also depleted from having children and breastfeeding.
Being on this protocol (nutritional balancing), you are not supposed to overdo it with the exercise; therefore, training for marathons and the like is definitely not advisable – basically, anything that sends cortisol sky high, is not a good idea.
However, being a naturally active person and one who just loves the outdoors, I’ve looked for ways to exercise that are easy on the body and have come to the conclusion that light bicycling, walking and swimming are all great ways to get exercise in.
Here’s the rub, if you re not severely fatigued, you can do these things a few times a week and get some amount of exercise in. If you are severely fatigued by doing these things (light amounts of walking, exercise, etc…), then that is a sign that your adrenals are in rough shape, and you need to be with a practitioner who can address your adrenals. If you are gaining weight, in spite of being moderately active and eating a traditional diet, again, to me, this is a sign that you need to be running to a practitioner to address these issues.
In a nutshell, if moderate exercise and eating a traditional diet is not doing it for you, you may need some extra help and following up with a practitioner may help.
Just my two cents’ worth.
I agree wholeheartedly Dionne–excellent comments and if “moderate exercise and eating a traditional diet is not doing if for you” you definitely should work with a qualified practitioner. There are definitely more pieces to the puzzle than just nutrition and exercise.
Why? You ask why?
Well, I DO work out 4-5 times a week and have for over 27 years and I STILL hate it. Part of the year I live in a community with a nice gym and can use the equipment there, part of the year I live far out in the country and use our quiet roads for power/interval walking. Alternate days I do a strenuous yoga/pilates routine I learned from a DVD. When I lived near a Bally’s I went there almost every day. Just returned from 3 weeks in the Eastern Med on a cruise ship where I declined 90% of the desserts and walked myself into the ground touring every freakin’ ruin from Rome to Istanbul. I still gained weight.
I went through a HORRIBLE menopause, working out 4-5 times a week in the gym, which offered no relief I’m aware of. Brain turned to mush, chronic insomnia, night sweats – lovely. I don’t know a single woman my age (67) who does not need a pill to get to sleep. Our sleep control centers are broken. Oh, and when I exercise TOO vigorously, I get nerve pain in my leg that also keeps me awake. But I should exercise more, according to you?
And after all these years and all that effort, guess what? I’m still fat and out of shape! Oh, and I really HATE every minute I spend doing this. I used to ask myself when I’d start liking it, but have given up even asking that. When I look in the mirror and get discouraged I tell myself that I’m probably in better shape and healthier, at least internally, than I would be if I didn’t do all this, but it’s still very discouraging.
So, maybe the question should be, what should people do who never stop hating it and for whom it’s always just another damn chore with no apparent pay-off? Telling us how important it is for our health is not really the trick, you know, because we already know this.
My excuses:
1 – I’ve done crossfit for 4 years and now I have no clue as to where to start if I go to a regular gym. I don’t even know if they are set up to where I could do a metcon without having someone steal my equipment. Either that, or I’ll look like an idiot doing box jumps/kipping pullups, or whatever. I’m not even sure what is allowed in gyms any more. Can I lift heavy weights? What if I need to drop the bar on a failed attempt? Will other gym members interrupt me and try to give me “tips” on how to do things better?
2 – I just had ACL reconstruction surgery and have no idea to build a workout around my recovery/rehab. Do I just focus on doing situps, pullups, presses, etc and do nothing with my legs? What about the leg I didn’t have surgery on? BTW – My physical therapist had nothing to recommend in the way of creating workouts around my injury and post op recovery. Frustrating.
3 – A follow on to my crossfit “hangover” – I don’t even know where to start to create a workout plan for myself anymore.
I know they are silly excuses, never the less, they have kept me from working out for over 3 months.
1) I would find a CF gym. If that is not an option it will be a challenge to do CF wods in a globo gym. You will need to modify many things. Set your equipment up as close as possible to where you are working, who cares what others perception is and you will most likely get negative feedback for dropping weights especially if there are not bumper plates. You must block out or ignore interruptions.
2) Google “getting back in the gym after ACL reconstruction” and email or call the PT or the office for info–that is part of their job and the program
3) Hire a knowledgeable CF trainer or if that is not an option study various websites such as crossfit.com and other respected affiliates for ideas
CrossFit is EVERYWHERE these days. My local YMCA has CF classes now. And the circuit training class I am currently taking there, while not CrossFit, does incorporate elements like box jumps.
I have not moved from the city that I was doing Crossfit in. I just can’t afford it anymore and frankly, after going for 4 years, I’m over it for a while. You are correct that they are everywhere; there are at least 5 within a 2 mile radius from my house.
Thanks for the tip on the YMCA as there is one pretty close to me, I’ve just never taken the time to check it out.
I totally understand and relate to the boring aspect. If that’s the deterrent my suggestion is to either bring a friend (which will also keep u accountable n make you go) or find a more interesting exercise activity such as a group class like Zumba, yoga, spinning, or even try swimming or tennis. Change it up.
And as far as injuries or shin splints keeping you from working out, the show the biggest loser taught me that creativity can always get around that. If it’s shin splints that work our your top half, if it’s your shoulders, work out your bottom half…just move something! 🙂
Here’s a fun challenge: several of my body systems are effed from two decades of not knowing I had Celiac disease and never quite recovering from Epstein-Barr infection I had at 23. I have spent a great deal of time rebuilding my health through nutrition and strict gluten-avoidance. I developed permanent hypothyroidism, began premature ovarian failure (i recovered one ovary and still have low estrogen, yay facial hair), developed arthritis, have unidentified autoimmune problems ongoing that cause rashes and fevers. The big whammy is that I used to be a runner, and all this forced me to stop. I still fight with post-viral fatigue, neuralgia, and neurotransmitter/hormonal deficits. I finally became well enough to begin exercising again, doing crossfit which I love, but when I did, i very rapidly gained fat. Being overweight already from my thyroid problem (+40 lbs in 4 months when it went kaput), this was BAD. I have been slowly working up to long walks and bike rides, I still have a lot of strength, but despite careful food control my body fat is inching up again as i increase activity. If you have suggestions for me I would be ecstatic to hear them, i love exercise but my body has committed mutiny here. At this point I am afraid of adding more exercise, not because it bloody hurts, or even because it sucks away my precious limited energy, but for fear of becoming truly obese. I am already 200 pounds. Every diet/exercise plan short of starvation causes a paradoxical gain that I can’t make sense of. Can you?
Also, I am now 29 years old. This degeneration is in no way normal for my age.
I can see exercise making some people tired and that it does indeed induce next day discomfort but there is not a physiological possibility that exercise makes one obese. It is possible that you could gain a pound or two of muscle which is difficult enough for a healthy woman and takes great effort and very difficult for anyone with health challenges. I have found with some clients when they start exercising they have an increase in appetite which causes them to unknowingly eat more and they also feel like they should since they are now being active.
I would find a qualified holistic or functional medicine physician to work with you on the weight gain. I would think it is related to all that your body has been thru. Best wishes.
Exercise does not cause fat deposition directly, but it can affect cortisol levels and other hormones which in turn affect metabolism. In someone whose body is already taxed, that endocrine disruption can cause weight gain. That’s what I think is going on here, a complicated mess of imbalances on top of the autoimmune problems. I think my body is reacting to “stress” and latching onto every reserve it gets, because I don’t change my eating habits, I don’t dare. In a month of returning to CrossFit (with modifications of course, I know my limits), I gained 10 lbs and it was not muscle. I couldn’t go more than 3 times a week, and I fell behind on my housework because there were times I simply couldn’t find strength or breath to sustain that much movement. Exercise doesn’t just make me a little tired, it makes me flat exhausted, and not in that good endorphin-glow sort of way. I don’t get sore muscles (just sore joints, but that’s daily anyway so I know how to tough that one out), I just run out of energy and am weak and pale for hours or days after, and it’s during those exhaustion spells I’m likely to pop a fever with no discernible cause, which only adds to the discomfort. I had to stop going because I literally could not do it anymore. I hate this so much because I was always a very active and lean person. My doctors and naturopath can’t find a further cause beyond the generic post-viral syndrome and known autoimmune issues, I’m negative for Lupus and RA, my neurotransmitters are out of whack but not enough they will treat, the only thing they can treat is my thyroid, and I take bioidentical thyroid hormone pills for that. I was prescribed strong stimulants in a last ditch effort to combat pain and fatigue, at that point I was willing to try anything. After just a couple of weeks I became MORE lethargic and/or fell asleep in the middle of the day on them, as if my adrenaline just ran out on me. I even nodded out when driving (thank goodness for great alignment and a straight street!). It is so perplexing and frustrating. I’ve seen more doctors in the last three years than I have in the whole rest of my lifetime. I just want my flipping life back.
Rachel,
I have had the exact same problems as you. It is incredibly frustrating too because people think I must be lying. My husband is an exercise physiologist and he is amazed because he can watch it happen. He said it defies everything he was taught! My issue started after an MMR revax in college. I was a runner as well and ran 6 miles per day, 8-12 on weekends. After the measles and mumps, I developed chronic fatigue and exercise induced anaphylaxis. So every time I went out for a run, I broke out in all over body hives and then developed asthma and then my throat would close. I had to start carrying an epi – pen.
I further trashed my adrenals 10 years ago when I was nursing my son who had autism. We were gluten/casein/soy/corn free. I didn’t lose a single pound for 6 months! Tell me how that physiologically happens when you are eating under 1200 calories a day, all whole foods, and no sugar or grains, plus nursing a toddler! Then around the 6 month mark, it just started falling off me and I lost 50 pounds in about 6 weeks. I kept it off for another year while still nursing him. However, after he weaned and I started adding normal foods back into my diet (slowly), I was gaining 6-8 pounds a week!
Nowadays, I can gain 2-3 pounds overnight after exercising. And it doesn’t go away. I think it is perhaps chronic inflammation. I have tried gluten free again, casein free, etc. But it doesn’t help.While being gluten free is easy at this point, I can’t live the rest of my life being gluten/casein/soy/corn free. Right now, I am gluten/soy/corn free and no GMOs/processed foods. And still 50 pounds overweight. I have been able to lose 30 pounds but it has taken me 3 years! I alternate GSE and probiotics.
The only thing that has helped with the fatigue (and weight) is GSE (grapefruitseed extract) and probiotics. It helps my energy level enough so that I can actually exercise without having to lie down afterwards. Without it, if I do a couple mile run, I sometimes have to lie down for the rest of the day. The fatigue is overwhelming.
I have determined some of it is systemic yeast (which is why I think the GSE helps). However, I also think some of it could be Lyme. I have been able to control the thyroid, arthritis symptoms with homeopathy.
A few years back I had a great MD who confirmed I wasn’t crazy and people with the type of issues I have are often made worse from exercise. Her only advice was to do it as slowly and gently as possible to what I could tolerate.
I don’t know what is more frustrating – doing everything “right” in trying to maintain a healthy weight and still gaining – or people who don’t believe it or dismiss it saying it’s just an excuse and there must be some other thing I’m doing wrong.
I hope that helps knowing you are not alone.
Erica… oh how our lives parallel. I go nowhere without my epi. I actually discovered the Celiac because I had a full on anaphylactic episode after a run (I’d had exercise induced “asthma” for years and carried an inhaler), and a subsequent episode after having some crackers. Wheat is one of those sneaky allergies that can show up later, such as when performing strenuous activity. When it was discovered I had a true allergy to wheat, they tested me for Celiac “just in case”. Lo and behold… my immune system hates gluten grains with a passion! My daughter will be 10 in a few short days, and she is a high functioning autistic. I wonder if our immune/viral troubles have anything to do with our kids’ issues? It really bothers me when people say “oh just exercise, you’ll feel better!” No, no I won’t. I’ll feel twice as bad, plus I’ll feel ashamed that I feel bad because I’m supposed to be better now. Advice like what’s above that having a health issue is merely an excuse is not constructive or helpful at all. I did not get here through poor health choices… I was always careful about weight and eating right, and very active too. It was something that happened to me and I had no way to prevent it or even see it coming. My illness is invisible therefore people think I must not be ill and I’m a big lazya**, a faker, a hypochondriac… and so on. Even my husband didn’t understand until I developed non-infectious pneumonia complete with pleural effusion in the middle of summer just from pushing myself to maintain a normal level of activity and household accomplishment. That was my second bout of summer pneumonia in 2 years, and you sure as heck can’t imagine pneumonia on an x-ray. Thank you for sharing your own story, it does feel good to not be alone, although I wouldn’t wish this crud on anyone. Autoimmune problems are the pits!
What about I’m breastfeeding and afraid it will affect my milk supply? Any recommendations for that?
Well that’s a new one! First off breastfeeding is a normal process and I would think inactivity would affect your milk supply and activity would enhance it. After all, the body is meant to move.
With 4 little ones that are 5 and under i stay pretty active. But I have heard that exercise can affect your milk supply, so I worry about that. I started to do the elliptical for 20 minutes a day and I’m starting to do stuff to help close my diastasis. But I do worry that it will change how much I produce. Do you or Sarah know ways of keeping your milk supply up?
Make sure you stay hydrated and there should not be a problem. I am breastfeeding and exercising regularly and it has not had any negative impact on my milk supply. You just need to make sure you replace any lost fluids due to sweat, hydrate before during and after exercise.
I’ve exercised and breastfed 4 babes 5 and under as well. Drink plenty and eat more nutrient dense food, your supply should be fine. I’ve never had a problem.
The best way to ensure an ample milk supply is to take nutritional yeast. I did this religiously while nursing and could have fed twins. You can find it in a health food store–ask for one that does not taste bad. (Straight brewer’s yeast tastes terrible.) Mix in milk. It won’t be delicious, but you should see benefits almost immediately.
Shin splints is my major deterrant. I would love to be able to go for so much as a 10-15 minute walk without feeling the all too familiar beginning ache start a few hours later. I am ridiculously unfit, and I would love to change it. I just get so frustrated – every time I have tried to get started, even very gently, I have ended up totally wiped for about 3 days. I would love to hear advice that could really help. I cannot afford a gym or trainer.
First thing to check is your shoes. Then, you will need to work through it intelligently and it may take 6-8 weeks. In the majority of the cases (when it’s not the shoes) shin splints are caused overtight calves. I would stretch your calves gently before activity and for a longer period after. Stretch them 3 times everyday about 10-15 repetitions per leg. Stretch not only the calf but the tibialis anterior muscles (front of the leg) by alternating between flexing and pointing the foot. Alternate your walking days with other activity to allow them recovery or as needed between.
I recently have started walking again. I live out in the country so one of my excuses was that our dirt road which was frequently driven by large truck and wreckless drivers did not give me a good place to walk. Since I do have some land around my home with a large hill that my husband mows, this is a perfect spot to walk adding some 5 pound hand weights.
However, I have started this routine after quitting a very stressful career which combined with being overweight (also from the stressful career) along with family responsibilities just left me physically and emotionally drained. I was fortunate to leave my job and start making my health a daily priority.
Looking back, I should have done this while still working. Just needed to focus on taking steps to make my health a priority.
Or, if you’re like me and have chronic fatigue from putting yourself through ridiculous levels of stress over years and have burned out, it’s hard to know what to do. Before I got ill I’d be at the gym three or four times a week. And then even walking upstairs causes me to feel like I’m going to have to lie down. I’ve got better and can do more now, but exercise (even yoga) still wipes me out. I’m no longer sure to what extent that’s caused by massive unfitness through being unable to do anything, or the chronic fatigue.
But really, there are more reasons than the ones you cite for not exercising. Some of us who don’t would dearly love to but don’t know how.
Those were just the top 10. Google “exercising with chronic fatigue syndrome” lots of info out there
Hi, I deal with chronic issues as well, and I get tired easily so I KNOW EXACTLY how you feel. Went through a lot of stresses myself (still dealing with some). But I just take exercising in baby steps. I do walking and bike riding (when I get a change to do it) but mostly stretches and small leg & arm warm ups. I try to atleast get 10 min in a day doing something, but it doesn’t always work out the way I want to. Good luck to you, and to your health! <3
1. It is mind numbingly boring.
2. When it isn’t boring (or worse, afterwards when you need to do something important), it an be very painful.
3. unless you keep up and follow the pattern, program, or whatever habit, it is futile anyway.