What's your excuse for not exercising? Too busy? Too tired? Most of us know exercise will help us look better, feel better, and lower the risk for serious diseases like cancer, heart disease, and diabetes. And yet we have a million reasons why we just can't get moving.

A study in the May issue of Psychology of Sport and Exercise confirms that these attitudes can prevent us from getting the exercise we need. But the authors also reveal the secrets of those who manage to "just do it" and stay fit.

Below, we list some of the most common exercise excuses—as well as a few creative solutions offered by Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society. Here's hoping one of them will get you off the couch!

SOLUTION: "Let's put things into perspective: With 1,440 minutes in a day, carving out at least 30 minutes should be doable most of the time," said Doyle. "The key is to make activity a priority and schedule it into your day just like you do meetings or a doctor visit. If your schedule just does not allow for 30 minutes of exercise, try breaking it up throughout the day—complete 15 minutes of activity in the morning and another 15 minutes after dinner. "

In the survey, exercisers reported having just as many stresses in their life as those who didn't exercise. "Active people claimed that they, or someone else, could easily talk themselves out of their planned and regular physical activity," wrote the study author, Sandra O'Brien Cousins, PhD. The difference was that they didn't allow that to happen. "I don't think about it. I just do it," explained one woman.

Another solution for a hectic schedule is to work in physical activity around other events. "Instead of sitting on the sidelines during your child's soccer or baseball practice, why not take a walk around the field?” says Doyle.

SOLUTION: Walking, dancing, tennis, bowling, rollerblading, swimming, cycling, hiking, gardening, baseball, basketball, aerobics, playing with your children, jumping rope—there are countless forms of physical activity to choose from. With so many ways to become active, all you need to do is find a few activities that you enjoy and alternate between them. Convinced that you will get bored anyway? Try working out with a buddy or listening to music.

SOLUTION: “True," said Doyle. "It is easier to sit around—a body at rest tends to stay at rest—but you won’t have nearly as much fun."

SOLUTION: “Believe it or not, exercising regularly will actually give your energy level a boost," Doyle said. "Figure out the time of day when you do feel most energetic, and make that your time to exercise. Even on days when exercising is the last thing you feel like doing, promise yourself to walk for at least 10 minutes. Chances are you’ll feel like walking for another 10!”

SOLUTION: Being overweight is an even bigger reason to work activity into your day, according to Doyle. "Unfortunately, many people may feel uncomfortable exercising in public. My suggestions: Rent a workout DVD/video and exercise at home until you feel more comfortable; go for walks in the morning or at night; and avoid exercising at your gym during peak workout hours."

Not interested in going to the gym? Try these tips: When shopping, park your car as far away from the door as possible. Push your own grocery bags to the car and unload them yourself. Take the stairs at work.

And if you do end up going to a gym, try to find a workout-buddy. Identify a family member, neighbor, or co-worker who you feel comfortable with and who can help give you moral support to start an exercise routine and stick with it.

Not exercising because you’re afraid of injury, have never exercised before, or you're concerned for other health reasons? See your doctor before you get started to inform him or her of your plan. Once you have this approval, start slow and gradually build up the time and intensity level of your activity.

Also, be sure to add strength training activities to your workout. This will give you the muscle strength and endurance to walk longer.

What Is a Pedometer? Pedometers are designed to count the number of steps a person takes, tracking progress toward physical activity goals. Every day you should strive to walk at least 10,000 steps.

SOLUTION: "That’s great news—I encourage people to keep it up," Doyle said. "However, I suggest that people check to see if their on-the-job workout is as good as they believe. They could try wearing a pedometer to see how close they get to 10,000 steps per day. This is equivalent to walking about 5 miles."

SOLUTION: "Being active has a lot of physical and mental benefits," according to Doyle. "The key is to determine what benefits are most important to you and then find activities you will enjoy participating in. What you 'like better' might turn into riding bikes, gardening, or going out dancing.

"Exercise gives you more energy, helps you sleep better, reduces stress levels, and improves health. It might even help you fit into those old jeans! Achieving all those benefits is not a waste of time."

Article date: Aug. 31, 2005