11 Ways to Overcome Exercise ProcrastinationBy Erica SterlingMarch 3, 2013

Is This You?

Do you dread the gym?

Do you hate to sweat?

Do you find any excuse not to work out?

Are you able to fall in love with exercise?

Is that even possible?

Answer: YES it is!

Top Excuses NOT to Workout

I'm too busy.

I'm too old.

I hate going it alone.

It's so boring.

My kids get in the way.

I don't have the money.

Exercise makes me eat more.

I may injure myself.

My back hurts.

I'm too fat.

I'm thin already.

I'm not a gym rat.

I have arthritis.

I'm afraid people are watching and judging me.

I don't want to redo my hair and makeup.

These excuses do not fly and are not valid!

1. Time Management

Make exercise a habit and allot a specific time to working out.

Devote at minimum 15 minutes, most times you will go beyond that

Make exercise a non-negotiable, high-priority item in your schedule.

Treat exercise as if it is a lunch meeting or an important event you absolutely must attend.

2. Reward Yourself, and Do it often A non-food reward – no restaurants! (protein shakes are

ok)

Reward yourself with something that complements your goals and makes you happy at the same time.

Examples: facial, massage, mani/pedi, exercise dvd, exercise equipment, new workout clothes or sneakers

3. View Exercise as Stress Relief

Decreases the levels of cortisol and other stress hormones

Boosts the levels of endorphins/mood lifters

Healthy outlet for venting unhealthy emotions

4. Create your ownExercise Benefit Analysis

Pros of Exercise1. Look younger;

2. Build stress tolerance;

3. Improve attention and concentration;

4. Aid cardiac functioning;

5. Protect against type two diabetes;

6. Boost the feel good chemical, endorphin;

7. Prevent osteoporosis;

8. Act as an anti-depressant;

9. Assist productivity;

10. Burn calories;

11. Develop a slimmer appearance;

12. Get in good physical condition.

Cons of Exercise

1. Inconvenience;

2. Takes effort;

3. Challenging to sustain.

4. Laziness

 

5. Exercise with a Friend

Exercising with someone whose company you enjoy can also make the time go faster.

If you have committed to meet up with a friend at the gym for an aerobics class or at the nearby track to jog it may motivate you to keep your promise

6. Join a Fitness Support Group

Participate in a community of people committed to fitness Women Empowered

Black Girls Run

Weight Watchers

Jenny Craig

7. Obtain a Workout Routine

Internet has tons of Exercise Plans

http://www.fitnessmagazine.com/workout/

http://www.bodybuilding.com/guides/

http://www.webmd.com/fitness-exercise/features/5-treadmill-workouts-in-an-hour-or-less

http://exercise.about.com/cs/exbeginners/a/exforbeginners.htm

If a task lacks structure we are more likely to procrastinate on it. 

Obtain a plan from your trainer

Create and print out or write down your workout ahead of time.

Bring the plan with you when you come to the gym 

8. Hire a Personal Trainer(If you can afford it)

A personal trainer apt to give extra motivation

It's good to have an expert to help and advise you in your efforts.

Trainer can create a customized exercise plan to fit your body

9. Incorporate simple exercises into your daily activities.

Use the stairs instead of the elevator.

Park your car so you get to walk a considerable distance to your office.

Do stretching exercises every hour or so when you're stuck in front of the computer.

10. Take Pictures of Your Progress

Take a picture of yourself and place it beside a picture of your ideal body.

Put these on the fridge or some other visible place in your house.

This should serve to remind you always.

11. Choose Enjoyable Forms of Exercise

Select the types of activities you enjoy most

If do not like the feeling of being hot and sweaty after a workout, consider swimming on a regular basis

If you feel confined while exercising in a gym or at home, choose outdoor activities like walking, jogging, or cycling

References Web Links

http://venusvision.com/category/mind-body/healthy-living/fitness-for-you/

http://ezinearticles.com/?10-Ways-to-Overcome-Exercise-Procrastination&id=5598455

http://www.fitday.com/fitness-articles/fitness/exercises/exercise-motivation-how-to-overcome-procrastination.html

http://www.thebengilpost.com/7-surefire-ways-to-overcome-workout-procrastination

http://www.psychologytoday.com/blog/science-and-sensibility/201103/kick-procrastination-and-get-fit

http://health.usnews.com/health-news/diet-fitness/fitness/slideshows/fitness-excuses

http://www.huffingtonpost.com/lauren-boggi/exercise-motivation_b_2345720.html

Takeaways

Before you commit to getting fit, evaluate your motives, and make sure you’re doing it for the right reasons

If one day you only have 30 minutes to work out, don’t blow it off because it’s not your usual routine.

And if you have to miss a workout all together, don’t beat yourself up.

If you are truly aiming to improve your health, then you’ll get back on track — not because you have to, but because you know its what your body wants, and ultimately it makes you feel good.