by Dr. Reuven Bruner, Ph.D.

Everyone agrees that exercise is a vital component of a long-term weight-control or fitness program. The logical consequence is that we would make working out a priority. Yet we can be very creative in devising reasons not to exercise.

Sometimes a reason to forego scheduled exercise is legitimate, such as a family emergency or a crisis. However, grounds for not exercising generally fall into the category of excuse-making. In this article, we discuss the reasons why people make excuses to avoid exercise, and we provide strategies for conquering these exercise excuses.

Why Do We Make Excuses?

Most of us make excuses at one time or another for our behavior, and the reasons vary widely. In our busy and often stressful lives, we convince ourselves that there simply isn’t time to exercise. If we examine our days more carefully, however, they are most likely filled with all sorts of unplanned time robbers. Phone calls, requests for assistance, deadlines — these and more are common time robbers. Before long, the needs of others begin to outweigh our need to be physically active.

At times, small disruptions can derail our commitment to be more active. For example, tending to sick children or working late at the office can interfere with a well-planned day. Many people view exercise as one of the first time-consuming activities to be abandoned during stressful or busy times. This is an unfortunate choice, since exercise is one of nature’s best remedies for stress!

Exercise can be your best ally against weight gain and associated diseases. Exercise increases and prolongs calorie burning and increases stamina, fitness, and muscle strength. Physical activity decreases appetite for many individuals and is directly associated with long-term weight control.

The mind can also be a beneficiary of exercise. One’s mood and self-esteem improve, and the ability to cope with anxiety and stress is enhanced. It pays to remind yourself regularly of the positive benefits you receive from physical activity.

Excuses appear more frequently when motivation begins to wane or boredom sets in. While one missed exercise session may seem insignificant, it can signal the beginning of an important motivational lapse. These excuses signal a critical change in the individual’s commitment to a healthier lifestyle. It is normal for commitment to be stronger at some times than at others. Changes in commitment, however, must always be addressed seriously. When motivation begins to fall, your exercise program may be becoming too arduous, boring, or routine. If this happens, revamp your routine to keep it fresh and interesting.

If your interest and commitment to physical activity are less than they have been (or should be), don’t despair. Motivation can return quickly, once you address the primary culprit: the excuse. The first step is recognizing the dangers of excuse-making.

Here are common “danger” signs that indicate your exercise routine is in jeopardy:
• Substitution of work-related activities in place of exercise;
• Telling yourself that there aren’t any benefits to exercise;
• Stopping to exercise because your exercise partner has stopped;
• Habitually forgetting to pack your gym gear and bring it with you to work.
• Continually putting off fitness center member renewal;
• Discontinuing exercise for a month due to a three-day illness.

Missing one day of exercise is not the end of the world. However, all lengthy breaks in exercise begin with one missed session! What separates a single missed session from the beginning of the end is what happens the next day. The key to avoiding a down spiral is to devise a plan to get back on track immediately. As one of my clients says, “Someday is not a day of the week.”

Here are some excuses that people use to avoid to exercise. Do you recognize any of these?
• I’m traveling today.
• It’s too hot.
• I’m on vacation.
• It’s raining.
• I feel wonderful when I exercise; I don’t know why I don’t do it.
• I’ll do it tomorrow.
• It’s too cold outside.
• I’m too busy.
• I had to run the kids around all day and couldn’t get to the gym.
• I could only exercise for five minutes, so I figured it wasn’t worth it.
• I miss exercising and can’t wait to get home and start exercising again.

One cause of exercise lapse is the stale routine. Doing the same exercises day after day can lead even the most faithful exercisers to abandon their efforts. Rotate your routine, so that all muscles are stimulated regularly. Also, repetitive exercises of certain muscle groups can lead to injury. So update your routine every two to three months. During any given session, mix your routines; there are so many varieties of exercise to spice up your workout.

Cross-training is another way to keep exercise varied and interesting. For instance, dedicate Tuesdays and Thursdays to walking and low-impact aerobics, and Mondays and Wednesdays to swimming and riding a stationary bike.

Interval training also keeps your exercise routine varied. Interval training consists of short bouts of exercise alternating with brief recovery sessions. For example, interval training in a walking program could involve walking briskly for the first half mile and then walking at a lighter intensity for the next quarter mile. Alternating intense activity with rest or recovery periods can increase your aerobic fitness. The length of the exercise and recovery intervals will depend on your individual goals.

Resistance training (weights and pulls) adds a much-needed component to your exercise routine.

Resistance training is now widely recommended for all weight-reduction programs to preserve lean body mass (i.e., muscle). Lean body mass is metabolically active (i.e., energy-demanding) and is directly related to a person’s metabolic rate. Individuals who diet without exercising tend to have a more dramatic decrease in lean body mass than those individuals who do exercise. I have found that most of my clients enjoy the feeling of strength and toning that occurs with resistance training.

Schedule Your Exercise

Business travel, vacations, simchos, projects around the house, and special projects at work all require changes in our normal routine; these are part of life. To structure your time, start each week by identifying the days that will be busiest for you. Schedule your exercise time for the less hectic days.

Write down your scheduled exercise times. My clients are much more compliant with their exercise program when they actually block time out in their calendar. You must regard exercise as an important appointment, an investment in your physical and emotional health.

Vacations and business trips can derail even the most committed exerciser. Walking may feel uncomfortable in unfamiliar areas. Ask your travel agent to specifically look for accommodations that provide adequate on-premises fitness centers. In some instances, the hotel itself may not have a good fitness facility but offers vouchers to a fitness center within walking distance. Traveling can also provide an opportunity to walk; try going by foot instead of using a cab. Pedometers, which are small (about the size of a matchbook) and cost as little as twenty-five dollars, are a great way to objectively measure distance walked.

Remember that doing something is better than nothing. When you truly are pressed for time, try fitting in a fifteen-minute walk rather than your normal thirty minutes. Consider other ways to be physically active. Researchers have concluded that lifestyle activity offers an important alternative to traditional exercise while still providing health and weight-control benefits. The Surgeon General of the United States recommends that everyone accumulate thirty minutes of moderate physical activity each day. If blocking out chunks of time is difficult for you, this is an alternative to traditional exercise.

Exercise is the component of a weight-reduction program that most people abandon first. Excuses are quite common among people missing a series of days in their exercise routines. If not dealt with, these excuses can lead to total abandonment of an exercise program. Recognizing the “danger” signs of a stable or unenjoyable exercise program is the first step towards countering the exercise excuses.

Dr. Reuven Bruner is a fitness, and nutrition consultant in private practice in Jerusalem. He can be reached at 972-2-566-2921, or by e-mail at dr_bruner@hotmail.com.

An Exercise Checkup

Like most things in life, we persist at activities we enjoy and abandon those we dislike. If you are having trouble sticking with your exercise program, ask yourself how you feel about what you are doing. The following questions are good indicators of whether your exercise routine is working for you:

* Do I enjoy my program? Have I chosen activities I like, or am I doing things only because I think I should do them or have been told they work best?

* Is my exercise facility convenient? Studies show that choosing a gym more than ten miles from where you live or work significantly increases the likelihood you won’t use it.

* Am I exercising at the right time of the day for me? The best time to exercise is the time that fits into your schedule. If you’re not a morning person, how realistic is it to force yourself to awaken at an early hour to go for a walk?

* Do I have an exercise routine? Trying to “fit” exercise into a day rather than scheduling it is often a setup for a missed session. A better strategy is to develop a weekly exercise routine after looking at family and work responsibilities; then stick to it.

* Do I tell myself exercise doesn’t count unless it makes me sweat?