How many of us exercise?
According to a study conducted in 2018, 60.4% of Poles declare engaging in transport physical activity, and 43.3% regularly walk in their leisure time. Unfortunately, only 21.8% of Poles meet the recommended WHO standards for physical activity in their spare time.
How many of us don’t want to exercise?
In the same study, as many as 24.8% of people stated that they did not engage in any physical activity related to walking. Declarations on exercise coincide with the results of a telephone survey carried out a few years earlier by IQS in 2015. Here, when asked: "In the last year, have you engaged in any sporting activities?" 65% of people answered yes, and as many as 34% admitted that they did not engage in physical activity. The percentage of people who answered the question about "future intentions" to start exercising, despite the negative declarations in the first question, is also important. Unfortunately, as many as 17% of the respondents who answered: "I don't exercise", also declared: "I'm not planning to exercise".
What are our reasons and excuses for avoiding exercise?
“If you don’t want to do something, you’ll find an excuse not to do it.
If you want to do something, you will find a way!“
- Regina Brett
For some, exercise is a regular part of the day or week. Some people simply cannot deny themselves any amount of exercise. But there are also people who, for many reasons, don't exercise at all. And although we are aware of the health benefits of exercise, there is a long list of reasons (excuses) for not doing it.
Let's list the top 3 excuses that most of us have heard before:
- "I don’t have time",
- "I don’t feel like it",
- "I can’t afford it"
When you really think about it though, these are not insurmountable problems.
Time
In the previously mentioned IQS 9 study, as many as 12% of non-exercising people indicated "lack of time" as the reason for not exercising in their free time. You think you don't have time? OK. But think about what you actually do in your spare time? Do you clean, cook, watch TV? We have a solution for that! If you can give up your favourite series and watch a rerun, or exercise while watching, or… just sit a bit less on the couch to watch TV, you will definitely find "time" for healthy exercise.
People who are extremely busy but organised can incorporate exercise into their daily routine. You can get up 20 minutes early and have time to walk 2 to 3 stops on foot on the way to work. Your office is on the 4th floor? That’s great, because instead of a lift you can walk up the stairs. Do you clean 3 times a week? Skip one day for exercising or incorporate some exercise into the cleaning - squats, jumps, or alternating swinging your arms and legs.
Don’t feel like it
In 2015, the Ministry of Sport and Tourism conducted a "qualitative study of the reasons why women take up or avoid exercise (...)", which shows that women from the youngest and oldest groups are largely focused on pleasure and don’t like to feel forced to exercise. Some women also felt that they had to forgo other, more appealing activities in order to exercise regularly. 7% of people surveyed by IQS said they lacked motivation to exercise. The women in the study mentioned at the beginning noticed that they need all kinds of encouragement and help to get active.
Thus, the barrier to exercise was laziness, lack of motivation and not being used to exercising regularly as a habit. Exercise (if any) took place spontaneously. In this case, any kind of excuse is good to avoid exercise. Just say "enough is enough" and start exercising today – just do it.
No motivation
The most important thing is to answer the questions: who do I exercise for? Why do I need to exercise? Why should I be active? The answer is to have more energy (contrary to appearances), strength, motivation and vigour. Exercise helps prevent many diseases, reduces the consequences of diseases, and strengthens the body. Many people only begin to appreciate it when the unpleasant consequences of a complete lack of exercise appear.
The respondents' experiences are also important. Perhaps someone got involved in overly strenuous or monotonous activities and just got discouraged. Exercising daily or regularly does not have to be boring. Didn’t like fitness classes? Try Nordic walking or jogging. Don’t think the gym is for you? Sign up for squash, go for a swim in the pool, or ride a bike. If you don’t like to exercise alone ask your friends and family if anyone would like to join you.
Can’t afford it
The money issue is also a common excuse. The train of thought is simple: I have no money, I can't afford it, I don't exercise. But who said walking or running cost money? Working out at home or jogging around the neighbourhood are also beneficial activities that you can do regularly and for free. Over the last few years, plenty of outdoor gyms have popped out everywhere where you can work out. Exercising outdoors is a great alternative to daily recreation.
Think about it: is there really no room for pro-health expenses in your monthly budget? We spend a lot of money on unhealthy habits - cigarettes, crisps, sweets or new clothes and gadgets. When you add up the monthly cost of such expenses, you may find that if you get rid of an unhealthy habit, there will be plenty of cash left in your wallet, which can be spent on exercising and having fun in sports and recreation facilities. That is, replace unhealthy habits with those that are good for your health.
The real issue hiding behind the apparent problem of lack of money is often simply not wanting to exercise and looking for excuses.
What are some other excuses to avoid exercise?
Below is a list of other popular excuses (reasons) why we don't want to exercise:
1. Lack of active friends
Advice: Start exercising alone, think positively about exercising alone, find advantages of doing so, e.g. you can exercise when you feel like it, at different times, on different days. While exercising alone you have time to de-stress, think about important issues, and unwind. You don't have to run today - just like when you did with your friend: you can choose instead to cycle, rollerblade or swim. You may find that you like this activity and start exercising more often. So is the lack of active friends a good excuse? Absolutely not.
2. Lack of support from loved ones
Advice: Remember that no one can exercise or enjoy good health for you. When you answer the question "why do I exercise" you have to be convinced that you are doing it for yourself. Change starts in your head and if you know that you need to exercise, you don't have to prove it to others, ask for understanding or their opinion. And it is certainly not a good excuse. Perhaps your loved ones don’t have the will, motivation or determination to exercise themselves, which is why they don’t want to cheer you on.
3. Health limitations
Advice: Consult a specialist about your health or a past injury. Find out what exercises you can do and how to do them. Perhaps it is only fear that is stopping you. Also remember that there are many activities that you can do, including aerobic exercises (e.g. cardio, walking, swimming, basketball), anaerobic exercises (e.g. weightlifting, sprint), and resistance exercises (equipment, squats, exercise bands). A specialist can advise you on what type of exercises you can do, and instructors will show you how to do them.
4. Worry about looking silly
Advice: Everyone has to take that first step into the unknown at some point. This is perfectly normal. If you are worried that you will not know how to use the exercise machines at the gym - ask the instructor for help. It is important to perform the exercises correctly, as this will avoid straining or injury. You can also do some research on the Internet.
And remember: you can’t change people, but you can change your attitude. The gym is a place to exercise - it's not a runway where you are judged and collect points for your figure, outfit, gender or age. Do you want to improve your body? You've come to the right place - gyms offer services to everyone and are there for you to enjoy exercising all year round.
5. It’s not the right time to start exercising.
Right now it’s: summer, winter, spring, too cold, too hot…
Advice: There will always be a reason for "exercising" or "not exercising". There can always be a "good day for something " or "not a good day for ...". So we answer firmly - it is always time to take care of your health. The sooner you start taking preventive measures the more effective they will be, but it's never too late to start exercising. Whether it’s summer or winter, spring or autumn, just dress appropriately, go out and exercise. There are no excuses. It's just like with a diet - if it always "depends on something", we may never change our eating habits, because: "the holidays are coming", "summer is for ice cream ", or "it’s our wedding anniversary ..."
The limitations are only in our head - as are the excuses and the many reasons why we don't exercise. Start exercising today with OK System. Our sports partners will provide plenty of motivation, unlimited options to spend your free time actively, numerous attractions in sports and recreational facilities and ... Just see for yourself: https://oksystem.pl/
One more question for you:
What’s your excuse to avoid exercise? ?
Sources:
1. Poziom aktywności fizycznej Polaków 2018, Ministerstwo Sportu i Turystyki (The level of physical activity among Poles 2018, Ministry of Sport and Tourism)
2. https://www.wirtualnemedia.pl/artykul/2-3-polakow-deklaruje-uprawianie-sportu-infografika
3. Report from: Qualitative study of the reasons why women take up or avoid exercise, using the method of focus group interviews, Ministry of Sport and Tourism, GfK Polonia Sp. z o.o. 15 December 2015