Pain Free Working

8 Answers to Your Excuses For Skipping Your Office Workout

We all know that exercise is an activity that greatly benefits our health. Despite knowing how exercise can help us stay fit, only around 5% of adults in the United States exercise the minimum amount of 30 minutes a day. The majority of individuals have a myriad of reasons for not exercising; it could be due to lack of time, lack of motivation, exhaustion, inability to go to the gym, and others.

If you’re one of those who come up with a ton of reasons to not exercise, here are some solutions on how you can make those issues a thing of the past. Check them out!

Overcome Workout Excuses With These Solutions

It’s very easy to come up with a reason to not exercise. Moreover, it’s even easier to convince yourself why you can’t exercise than to persuade yourself why you should get up and work up a sweat. It can be difficult to push yourself to work out, especially when your bed or other things call for you. Here are some of the most common excuses that people use to not exercise and the solutions for them.

“I Don’t Enjoy Exercising.”

Let’s face it — who in the world actually enjoys exercising? Even the best athletes and fitness enthusiasts have days when they don’t like to exercise. It can be difficult, especially if you’re just getting started with your fitness routine. Enjoying exercising may seem like an impossible feat but once you find a routine or form of workout that fits your personality and lifestyle, you might find yourself looking forward to working out.

There are numerous forms of exercise out there, and you don’t have to commit to the first one you try or do a workout just because it’s popular. Explore your options and find exercises or activities that you enjoy. You can try yoga, pilates, HIIT, strength training, kickboxing, dancing, Zumba, and the like. The possibilities are endless. Additionally, it’s important to switch things up every few weeks or months so that you don’t become bored and lose steam.

“I Can’t Afford a Gym Membership.”

When you hear the word exercise, maybe you automatically think of the gym. The truth is, you don’t even have to have a gym membership to work out! There are numerous exercises that you can do anywhere, be it at home, in the office, or even at a park.

Walking or running are activities that are free and can be done any time of the day, anywhere you wish. If you own a bike, you can make use of that by cycling around your neighborhood or using it as your transport to the office.

You can also buy affordable multi-use equipment such as dumbbells or an exercise ball to do your workouts at home or in the office. There are also free workout programs on the internet that you can follow and do in your own living room or bedroom.

“I Don’t Have Time to Workout.”

We’re all familiar with this excuse. Most of us live busy lifestyles and have responsibilities in life, juggling time at home, at work, or even at school. The number of things we do each day often leaves us feeling that there isn’t enough time in the day to fit in a workout.

This results in bumping exercise to the bottom of our priorities. Instead of trying to find time to work out, the better solution is to make time for a workout. Any amount of physical activity is better than none, after all.

You don’t have to plunge into a 30-minute workout. Break up your workouts into 10 to 15-minute segments, and do them over the course of the day. If you can only do one workout a week, that’s more than fine. You can also increase your physical activity by moving more in your day. Start by walking to work, taking the stairs, going for a walk during breaks, doing desk exercises, doing a workout while you wait for the laundry to finish, and so on.

“I Am Too Tired to Exercise.”

When you feel exhausted, all you want to do is lay down, relax, and tune the world out. However, did you know that exercising can actually make you feel more energized? When you work out, you increase the blood flow in your body, allowing your heart to pump more oxygen to your brain, muscles, and tissues faster. Exercising also promotes the release of dopamine, serotonin, and natural endorphins that will make you feel better and more energized.

When you’re too tired to exercise, the solution is to exercise. You can start with low to moderate-intensity exercises, such as walking or yoga. Another solution that can help when you’re too tired to exercise is to work out first thing in the morning before your day gets busy. This allows you to feel refreshed and ready to tackle the rest of your day.

“I Don’t Have The Motivation to Exercise.”

Maybe you started out strong with your exercise routine and over time, found yourself losing the motivation to do so. Everyone who exercises faces this problem, making it one of the most common reasons to quit exercising. Motivate yourself to exercise by changing your routine or trying out new things that can help keep you moving.

Another thing that you can do is track your workouts and see if you can meet the fitness goals you’ve set for yourself. Seeing the changes that working out has done for you can keep you motivated to work out. You can also give yourself a reward for meeting your fitness goals.

“I Don’t Like to Exercise Alone.”

It can be difficult to motivate yourself to exercise, especially when you’re alone. It’s also easier to come up with an excuse to not exercise when there’s no one to hold you accountable. You can ask a friend, your co-workers, or your family to exercise together with you. Go for a walk, join a neighborhood fitness program, or join a fitness class to increase your motivation and consistency.

“I’m Too Uncoordinated/Embarrassed to Exercise.”

When we find something uncomfortable, our natural reaction is to avoid it. One solution that you can do is to start small. The gym can be intimidating but you don’t need to go to the gym just to work out. You can start in your home, or even at your office workstation. Start small with desk exercises, or short bursts of activity at home. Go at your own pace and get used to the movement and exercises to build your confidence.

“I Am Too Old to Exercise.”

Age is nothing but a number and the same rings true when it comes to exercising. No one is ever too old to exercise. Of course, it still largely depends on your own mobility or health on what exercises you can do but there are numerous ways to keep active. Exercising can help increase your range of motion, help your joints become stronger, decrease the risk of falls, and improve your mental health. Consult with a medical expert first to know which type of exercise you can do to stay fit and healthy.

Final Note

One way or another, there will always be an excuse to not exercise. After all, finding excuses are much easier than motivating yourself to work out. By having the right strategy and routine that works for you, you’ll be able to cast away these workout excuses and establish an exercise calendar that’s ideal for you. You can do it!

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.