Physical Activity: 7 Reasons People Don’t Exercise and Tools to Improve

What Prevents Physical Activity?

There are many reasons that people neglect physical activity. Often, these are merely excuses, and ways to justify laziness. Recognize your reasons and create a plan to improve. Be honest and real with yourself about why you haven’t been physically active. 

Excuse 1: Not enough time. 

• Tool 1: Combining multiple activities is ok. Stretch and move around while reading, sit-ups in front of TV, find any way to be active.
• Tool 2: Schedule time for physical activity. Make it a priority, that actually matters. Figure out ways to be physically active and make it a priority.
• Tool 3: Be physically active with someone. Find a friend with similar interest physically as you and enjoy those activities together. 

Excuse 2: Not enjoying it. 

Sure, if you view physical activity as solely 30 minutes on the “Dreadmill” it is going to be awful. Many people don’t like to be active because they choose the wrong (for them) activities. 

• Tool 1: Find activities that you enjoy. There needs to be a level of enjoyment, even if it is just being happy you did it. Some day may not be as great as others, but seeking activities that are enjoyable is key. 
• Tool 2: Try different activities. You never know what you are going to find that you enjoy. There are so many great activities, sports, and exercises you can do, just need to find what works best for you.
• Tool 3: Think like child you. What were your favorite activities as a kid? Tag? Soccer? Building tree forts?

Excuse 3: Negative-Nancy or Drewbie-Downer Attitude.

Being grumpy will not make it suck less. A negative attitude rarely helps anything, including physical activity. Be a Positive-Pete and be joyful!

• Tool 1: Choose to stay positive about physical activity. Recognize your negative thoughts and choose to replace them with positive ones.
• Tool 2: Applaud yourself for making a good health choice. You should feel good about being healthy.
• Tool 3: Encourage others. Saying something positive to someone else creates an encouraging energy in. 

Excuse 4: Routine. 

Unhealthy habits form over years, and just become “the way it is.” Breaking routines is not easy but can be done. Remember, you may be unlearning 10, 20, or 70 years of bad behaviors, forming a new routine takes time. 

• Tool 1: Take the physically active option. Walking, stairs, intentional physical movements, choose the option that gets you more exercise instead of less.
• Tool 2: Create new routines. Some experts say it takes any where from 30-90 days to form a new habit. But they all start with day 1. 
• Tool 3: It will get easier. It may seem like work to forge new habits, but it does get easier over time, so stick with it. 

Excuse 5: Laziness and apathy.

Motivation can be difficult. The couch is often much more comfortable than running. You have to WANT to be happier more than you WANT to stay the same. 

• Tool 1: Be happy and grateful you are able to be physically active. We all have differing abilities and limitations with physical activity, be grateful for what you are able to do. Focus on what you can do, not what you can’t.
• Tool 2: Know yourself. What has worked in the past? Was there ever a time you felt better and were healthier? What were you doing?
• Tool 3: Start small with your physical activity. If you are struggling to become physically active, find small things you can do, that you enjoy. There is no action too small to show improvement. You can always go bigger.

Excuse 6: Fear.

Many fears can arise for people with physical activity. Fear of looking like an idiot, injury, perception, self doubt, or whatever other excuse a person clings. Change can be scary, doesn’t mean you should avoid it. 

• Tool 1: Don’t worry about what you look like or your results. Do this for you, because of you. Remember the great Dr. Seuss said, “Those who mind don’t matter, and those who matter don’t mind.” Everyone starts somewhere. Avoid upward and downward comparisons. COSTUMES HELP YOU LOOK AWESOMER!
• Tool 2 Be safe and know your limits. When engaging in a new physical activity particularly, this is essential. Know your body and what you are capable of. You are not the same person as 10 years ago, so adjust physical activity accordingly. BE SAFE! Starting small again is key, keep building and growing.
• Tool 3: Follow all recommended safety and legal requirements for any activities. Be responsible and safe. Don’t be an idiot.

Excuse 7: Not believing physical activity will make a difference.

This negative outlook will inhibit growth. Is it the factor that dictates mental health? No. Is there a singular factor that dictates entire mental health? No. But Physical activity is proven to make a difference in happiness and overall mental wellness.

• Tool 1: Be open-minded. It is up to you if you want to believe the copious amounts of research supporting physical activity and happiness.
• Tool 2: The smallest activity can make a huge difference. “According to a new review of research about good moods and physical activity, people who work out even once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise. And any type of exercise may be helpful” (Gretchen Reynolds).
• Tool 3: Take the Feel Awesome Mood Meter. Take the FAMM and then go do something physically active and take the test again. See any changes that may have occurred. 

Opportunities to Practice Physical Activity

• Set a goal or intention to incorporate physical activity
• Keep a physical activity/exercise log
• Look for opportunities to increase physical activity in daily life
• Find your Favorite Activities:

References and Resources

• Bumgardner: What is Physical Inactivity?
• Caspersen, Powell, Christenson: Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research.
• Plato: Quote Garden: Inspirational Quotes on Exercise
• John Wickham: Inspirational Quotes on Physical Activity
• Lailah Gifty Akita: Physical Activity Quotes
• Anthony Ashley Cooper, 1st earl of Shaftesbury: Physical Activity Quotes
• Center for Disease Control: Physical Activity and Health
• Chris Bergland: Harvard Study Reports: Happier Adults May Exercise More
• Cathe Friedrich: 5 Brain-Boosting Chemicals Released During Exercise
• Robinson, Segal, Smith: The Mental Health Benefits of Exercise
• Paige Maslen: The Social and Academic Benefits of Team Sports
• Drew Mikita: Mental Workout: The Two Qs of Goal Setting
• Drew Mikita: Positive Psychology: Social Comparisons
• Gretchen Reynolds: Even a Little Exercise Makes us Happier
• Ethan Boldt: 20 Exercises to Do at Your Desk — Get Fit at Work?!
• The World Health Organization: Global Strategy on Diet, Physical Activity and Heal