WE CAN THINK OF A DOZEN REASONS NOT TO EXERCISE – UNFORTUNATELY NONE OF THEM HOLD UP. HERE’S HOW TO BEAT ANY EXCUSE FOR NOT WORKING OUT AND FINALLY GET IN SHAPE.
BY NANCY RIPTON
t’s hard to find time to squeeze exercise into our busy lives – and it shows in our country’s fitness statistics. The average woman is 12 pounds heavier today than she was 20 years ago. In an attempt to get people moving and make exercise more attainable, The Canadian Society of Exercise Physiology has reduced the recommended aerobic guidelines for good health to just two-and-a-half hours of moderate-intensity cardio a week (a brisk walk qualifies). If you engage in more vigorous activities like running or kickboxing, you only need 75 minutes of weekly exercise. Still, just 15 per cent of Canadian adults meet these requirements.
It’s time to stop making excuses and start moving. Viva has unveiled the top 12 reasons for not working out and talked to the experts to find a solution. Find out which excuse is keeping you from getting fit; then make a commitment to do something about it. Now is the time to stop making excuses and finally get fit!
EXCUSE: “I DON’T HAVE TIME.”
“Time is the number one excuse for not working out,” says Jacqueline Walters, Sales and Marketing Manager at gymlife and four-time Canadian national kickboxing champion.
Between work, family, volunteering and social commitments there is very little “me time” left in a day. “Women have a tendency to put everyone else ahead of themselves,” says Maureen Hagan, vice-president of operations for GoodLife Fitness.
Even if you feel your life is highly efficient, chances are there’s somewhere you’re wasting a little time. Look at what you do in a week and highlight things that aren’t productive. You might be surprised to see how much time you actually waste.
Screen time is one of the biggest time wasters. The average Canadian watches 88 hours of television a month and spends 43.5 hours on the Internet. In fact, Canadians spend more time online than anyone on earth. Ironically women spend more time reading about health than any other topic. If we could set aside a few hours to do exercise instead of learning about it, we’d be much healthier.
Once you’ve found a little space, schedule your activity like you would schedule a business meeting or activities for your children. “Your health is just as important as the health of your child,” says Stephanie Joanne, owner of Stephanie Joanne Living. Block off your workouts and tell yourself attendance is not optional.
EXCUSE: “IT’S TOO EXPENSIVE.”
The easiest way to workout on the cheap is to get outside. Walking and running are two of the best ways to exercise and they’re basically free (aside from a good pair of shoes). To strength train, buy a couple of hand weights and a DVD or fitness app and do strength training at home or in the park.
If working out in a group situation is important, it may be easier to find the funds than you thought. “Ask yourself: ‘Where am I spending my money?” says Walters. So many women think nothing of buying a five-dollar coffee every day, but cringe at the thought of spending money on a gym membership.
You may even be able to get a membership for free–or at least a reduced price. Many companies and benefit plans pay at least some money toward a fitness membership. “The cost of being ill and unproductive is much greater than the cost of getting fit,” says Hagan.
A personal trainer may seem out of reach, but there are ways to reduce the cost there too. “Hire an online coach,” says Joanne. For about a hundred dollars you can get a personalized program and/or meal-plan. Then, book mini sessions to help motivate you along the way. Or, plan one session with a personal trainer every month or two. It’s a great way to get new ideas and make sure you’re using proper technique. Plus, it makes you accountable. You’ll be less likely to slack off if you have a meeting with your trainer in a few weeks.
EXCUSE: “I DON’T KNOW WHERE TO START.”
If your last memory of fitness is grade 10 gym class–yours, not your daughter’s–starting a formalized exercise program can be intimidating.
“Step one is committing to something,” says Joanne. Find a convenient gym that makes you feel welcome and comfortable. Sign up for any free services that are available. Most gyms offer free fitness assessments and introductory personal training sessions to new members. Don’t be afraid to ask how things work and get instruction—you’re not the only newbie there.
If you don’t want to join a gym, ask a fit friend to help you get started. It can be as simple as going for a power walk together or as much fun as joining a dance class. Fitness doesn’t have to be formalized.
EXCUSE: “I DON’T LIKE EXERCISE.”
“Find something you like,” says Walters. Exercise has to be fun or you won’t stick with it. Not everyone is made to run on the treadmill and lift weights. Think out of the box.
“Ask yourself what you hate,” says Joanne. Then avoid it. “Change the way you think about moving your body.” Play street hockey with your child, join a belly dance class or do yoga in a unique location. (The Art Gallery of Ontario even offers classes.) “Not moving is not an option so make an effort to find an activity you’ll enjoy,” says Joanne.
EXCUSE: “I’M TOO TIRED.”
“Suck it up,” says Walters. Working out gives you more energy. “You’ll feel better after a workout, I promise.”
If you find your energy is always low, look at the way you eat. “Diet makes such a big difference when it comes to energy,” says Walters. If you eat too much sugar and starchy carbs it will zap you. You’ll be amazed the difference a few days of healthy eating will make.
Plan your workouts for when is your energy is at its highest. “For people who say they are always tired, first thing in morning is the best time to workout,” says Joanne. It might be a little tough getting out of bed but you need to commit to it. On mornings when you’re especially exhausted, tell yourself you only need to do 20 minutes. If you’re still tired after 20 minutes, give yourself permission to stop–at least you’ve done something. Chances are, once you get started your mood will pick up and you’ll finish your entire workout.
EXCUSE: “I’M NOT ATHLETIC.”
“If you know how to walk and climb a flight of stairs you can get fit,” says Hagan. Being fit and healthy doesn’t require athleticism. There are a lot of average people at the gym. “We focus on the people who are intimidating to us,” says Walters.
Start with the basics. Join a walking goup or an aquafit class. As your fitness level increases, so will your confidence. Soon you’ll be eager to try new things.
EXCUSE: “I’M TOO ATHLETIC.”
It’s hard to believe that once high caliber athletes–even Olympians–could be destined for life as a couch potato, however that’s often what happens. “Sometimes athletes are burnt out and they just need a break,” says Walters. Others are into sport for the competition. Once they’ve lost site of the prize, their motivation disappears.
“Find a different sport,” says Walters. Trying a new activity can be very humbling. “I signed up for a tap lesson,” recalls Walters. “It kicked my butt because it required my body to move so differently.”
“I always like to look for a way to bring out the athlete in someone who is naturally competitive,” says Joanne. Sign up for a marathon or a triathlon. Turn exercise into a series of mini competitions.
EXCUSE: “I’M NOT COMFORTABLE WORKING OUT IN PUBLIC.”
If you don’t like working out in front of men, women’s only clubs are the perfect solution. “There’s a special camaraderie in women’s only clubs that I’ve never seen in a co-ed facility,” says Hagan. Women look out for each other and create an ambiance of security and comfort.
If you’d rather go at it alone, buy a fitness video, download a workout app or do research online and turn your home into a makeshift gym. If you’re a beginner, invite a personal trainer or an experienced friend to your home to make sure you’re off to the right start.
EXCUSE: “I PEE EVERY TIME I WORKOUT.”
Incontinence is more common that you may think. Experts estimate as many as 70 percent of women have some type of incontinence problem. Why?
The shape of a women’s pelvic outlet puts females at a higher risk than a man. And then there’s childbirth. “There’s nothing to say that having a child will cause incontinence,” says Kim Vopni, a postpartum doula and owner of Epi-No, a company that helps restore pelvic floor health. It definitely increases the risk though. Vaginal births put you at a higher risk than C-sections, as do tearing and episiotomies. Chances of incontinence increase with each pregnancy and risks are higher for pregnancies over age 36.
“A lot of women say, ‘I only leak when I run or jump,’” says Vopni. “Even though it’s common, it’s not normal.” Switch to low-impact activities until you’ve addressed the problem.
Incontinence happens because of weak pelvic-floor muscles. “If you add pounding you can make the problem worse,” says Vopni. The pelvic floor muscles hold your internal organs in place. Leaking can be an early sign of pelvic organ prolapse–where the uterus, bladder and rectum start to drop. “In extreme cases they can start to descend out the vagina,” says Vopni.
Visit a pelvic physiotherapist to learn how to do kegel exercises properly and to get a list of restorative exercises to rebuild pelvic floor strength. Pfilates–pelvic floor Pilates–is also a great option. To find out more about your specific problem, try an Epi-No biofeedback device. It can give you detailed information about the condition of your pelvic floor so you can target your strength building accordingly.
EXCUSE: “I DON’T LIKE GETTING SWEATY.”
It’s a great hair day and you don’t want to ruin your blowout with a workout. Instead of skipping the gym, opt for a light weight workout, yoga or Pilates. Save your more vigorous cardio workout for a time when you need a shower anyway.
“Plan your workout around your situation,” says Joanne. If you train on your lunch hour keep the intensity lower. Save your vigorous cardio for the weekend. “You don’t have to get profusely sweaty and messy every time you workout,” says Hagan. Just do something.
EXCUSE: “I DON’T KNOW WHAT TO DO WITH MY KIDS WHEN I WORK OUT.”
If your gym doesn’t have a daycare, be creative and incorporate older kids into your workout. Run alongside your child while he bikes or do mini races around a track.
EXCUSE: “I’VE STOPPED SEEING RESULTS AND I’M DISCOURAGED.”
If you’ve stopped seeing results it’s time to ask for assistance. “Even though I’m a fitness professional I’ve hired trainers over the years,” says Walters. Just a few sessions with a personal trainer can arm you with new ideas and give your body the change it needs. If a trainer is too expensive, join a group exercise class or look up new ideas online or in a magazine. The important thing is to try something new–the body responds to change. VM
