I spend the majority of my day doing two things: sitting and listening. Turns out most people are like me, as recent research conducted by the Centers for Disease Control and Prevention (CDC) shows that 1 in 4, or 25%, of Americans spend more than 8 hours a day sitting. Across the country as well as internationally, women are more likely to be physically inactive than men. Those numbers demonstrate the need for women in particular to make getting exercise a priority in their busy lives. Prolonged periods of sitting, referred to as a sedentary lifestyle, has really detrimental effects on both your physical and mental health. Research has demonstrated that for people who sit for more than seven hours a day, the risk for developing cardiovascular disease goes up to as much as 147%. Similar research has found that the risk for certain types of cancer goes up to as much as 66%, and the risk for diabetes up to 112% for those with a sedentary lifestyle. With respect to mental health issues, studies have found that those who sat for more than 7 hours a day were much more likely to develop depression, dementia and Alzheimer’s disease.
While most of us know that it’s important to exercise on a regular basis, about 60% of American adults don’t get the 150 minutes of moderate aerobic activity (i.e. activities that increase your heart rate and make you sweat such as brisk walking, bicycling or water aerobics) or 75 minutes of vigorous aerobic activity (i.e. hiking uphill, running, or doing heavy yard work like digging) per week recommended by the American Heart Association. I typically recommend exercise as part of the treatment plan for my clients who have depression or anxiety, as physical activity helps raise the level of so-called “happiness hormones” such as endorphins, serotonin, and dopamine in the body. Regular exercise also improves sleep, which is a common problem for those with anxiety or depression. Despite hearing the benefits of regular exercise, most people cite the same reasons that they don’t exercise. Most of these reasons I have experienced myself first hand, and had to learn to overcome them to work towards improving my physical and mental health. Keep reading to learn some of the main obstacles to getting regular exercise and how to overcome them. “I don’t like to exercise! It’s hard!!” It’s true, especially when you first start, that getting your heart rate up there and using those muscles is undoubtedly hard. Many people associate exercise with doing chores and don’t find it enjoyable. This is where you have to think back to when you were a kid, where it wasn’t called exercise it was “playing.” Moving your body wasn’t a chore back then... it was fun to swim, bike, and play games like “Red Rover” with friends. Finding ways to get moving that you enjoy is the key to making it a regular practice. If you like the social aspects of exercise, consider taking a class with a friend at a gym. If getting to the gym is a challenge right now, there are many ways to get some exercise around the house. There are video games like EA Sports Active or the Wii Fit Plus that get you moving and help you have some fun. Right now there are a variety of fitness apps you can download on your phone or tablet that offer workouts, ways to track progress, and help you stay motivated. Try finding a workout on YouTube that you like or head over to www.eventbrite.com and take a virtual yoga class. Maybe you like to go canoeing, dancing or hiking. Whatever you like, try to incorporate it on an ongoing basis. “I don’t have time to exercise! I have too much to do!” Everyone is busy, and it's a challenge carving out time in your routine for exercise. For most people, this means that they don’t have a 30 to 60 minute chunk of time in their schedule each day to devote to exercise. So start small and think about blocking off 10 to 15 minutes in your day for exercise. You might be better able to get two 10 minute workouts in than 20 continuous minutes. It is also important to actually put your workout time in your family schedule so you see it as just as important as all of your other activities. Keeping track of your workouts also helps you see your progress and keeps you motivated. You can also find small ways throughout the day to get in a few more steps, such as parking farther away in the parking lot or taking the stairs whenever you can instead of the elevator. Look for opportunities to take a brisk walk, or use a desk cycle at work. “I’m too stressed out! I just don’t feel like it!” Most people will tell me that they are too stressed or depressed to find the motivation to work out. Relying on being in the “right frame of mind” or to feel “in the mood” to exercise is a recipe for failure. I have found that just observing or noticing the thought “I’m really not feeling like exercising right now,” is helpful because it helps me recognize that it’s just that – a thought. I try to focus on turning my mind to just doing the exercise I have planned. Being mindful and accepting of the fact that you will experience thoughts like this, especially when you first start getting exercise, is helpful in being able to turn your mind towards your larger goals of feeling better and improving your mood. “I can’t afford a gym membership or fancy equipment!” While gym memberships, fitness classes, and equipment can be pricey, there are plenty of options right now if you are on a budget. Since some gyms have been closed due to the pandemic, there are more resources online than ever to find a good workout. You can search and find free classes on a variety of sites. Many cable packages offer ExerciseTV or similar workout channels. You can also check out your local library catalog and see if there are any workout videos or DVDs you might be interested in trying. You can also consider a no equipment workout with isometric exercises such as the wall sit, the plank, and yoga poses like the chair and tree pose. “I just can’t stick with it!” Most people I know make a New Year’s resolution to start exercising. They make it to the gym once or twice, and then that’s it. People start out with the best of intentions, but sometimes this means an all-or-nothing mentality that is difficult to maintain for the long term. Start out by setting small, realistic goals like going for a 15 minute walk three times a week. This can avoid the pitfall of doing too much too fast, which can lead to injuries or excessive soreness that keeps you from exercising again. Another pitfall is getting bored by doing the same workout over and over again. Your body tends to adjust to certain workouts so don’t be afraid to switch it up and try something new. Try some strength training, or some kickboxing classes. Taking on a new workout challenge helps you avoid boredom and helps you stick with it in the long term. Overcoming the mental obstacles to getting regular exercise can get you into more positive head space and motivate you to get going. Empower yourself to get moving and improve your mind, body and spirit to be the best version of you that you can be.
8 Comments
11/14/2022 01:10:23 am
Appreciating the time and effort you put into your website and in depth information you offer. Very clear explanation. You’ve really covered up almost all the possible info that every fitness enthusiast should follow. Worth sharing! Please continue sharing your updates! Thanks a lot!
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12/13/2022 08:48:36 pm
I love how you talk about how exercise can help with both physical and mental health. I have a friend who wants to try to lose weight and be healthier so we've been looking into weight loss programs. We'll have to be sure to find a program that works for him and improves more than just the physical aspects of his health.
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1/14/2023 03:15:02 am
"I am reading a blog on this website for the first time, and I would like to tell you that the quality of the content is up to the mark. It is very well written, also helpful information. I will undoubtedly make use of your research resources. I would really thank you for the information provided in such an apt way. It answered all my queries. I will indeed read all the blogs from now on.
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1/16/2023 12:51:23 am
Thanks for your information. i am read your article i am very impressive.
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6/12/2023 01:52:05 am
A powerful mantra when it comes to exercise. Your blog post brilliantly explores the reasons behind our lack of motivation and offers practical tips to overcome it. I particularly resonate with your suggestion to find activities that bring joy and a sense of fulfillment. Your words serve as a gentle nudge to prioritize our well-being and make exercise a part of our daily lives. Thank you for the inspiration!
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11/8/2023 12:51:08 pm
I'm glad you talked about motivating ourselves to start going to the gym. For the past year, I tried to motivate myself to start working out each morning before I work, but exercise routines bore me. I want to change my lifestyle for the better, and I really enjoyed reading your intake on starting with small goals when working out, so I'll get to it this week.
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AuthorDr. Kim Guarascio, PhD is a New York State Licensed Psychologist who has been providing treatment for teens, young adults and adults for nearly 20 years in Central New York. The focus of her professional career has been centered on the empowerment of women, particularly those who have experienced trauma and abuse. Archives
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