Here are ways to short circuit the most common excuses for not exercising. Put them to good use.
The Excuse: It’s too cold outside.
The Fix: Keep the core of your body warm. When your body starts to feel cold, it diverts blood flow from your arms and legs to your chest and abdomen as a way protect vital organs. That’s why your toes and fingers get so cold, even when the rest of your body doesn’t. Keep your torso warm with the right clothing, and you prevent that process, so the rest of you stays equally comfortable. To do this, layer in threes.
1. Don a snug-fitting base layer made of a non-cotton fabric that wicks moisture from your skin. Clothes that contain polypropylene or fabrics such as CoolMax and Supplex are good examples.
2. Next put on a bulkier mid-layer made of fabric such as fleece that will insulate and also continue to move moisture out. Vests are ideal for this.
3. Cover everything with a wind-and-moisture resistant jacket or shell. Choose a zippered model, rather than a pullover. Add a light scarf or hat and warm gloves and you’re good to go.
The Excuse: It’s raining.
The Fix: Water-resistant clothing, of course. A walk in the rain is actually fun, particularly if it’s a warm rain. It only gets uncomfortable when your clothes get water-logged. Prevent that by wearing a wind-and-water resistant jacket with a hood. Splurge and get yourself water-resistant pants. And if you don’t have rain boots, wear water-resistant hiking boots or winter shoes. Everyone who enjoys being outside should have top-to-bottom rain gear, ready to go at any time!
The Excuse: I’m just not feeling motivated.
The Fix: Commit to an event. There are probably dozens of walking and running events in your area come spring and summer. Pick one and register. Having a goal that’s more concrete and focused than “keep my weight in check,” plus laying out an entry fee or recruiting sponsors for a charity event will keep you motivated.
The Excuse: I feel tired and rundown.
The Fix: Use sunlight as your ally. One of the biggest motivation sappers isn’t fatigue, but a simple lack of sunlight. This causes a drop in vitamin D, which in turn is linked to seasonal affective disorder (SAD) or depression. To avoid it, walk during the brightest times of day. This may mean that you need to take a 20-minute walk during your lunch break at work, rather than your usual morning or evening trek. Also, try to keep the shades open on the windows in your house or at work to let as much light in as possible.
The Excuse: I’m too busy today to exercise.
The Fix: Sneak in “relaxation” walks between meetings and commitments. Three brisk 10-minute walks deliver pretty much the same physiological benefit as one 30-minute workout. And if your day is that stressful and packed, you need a few breaks to refresh your mind and spirit as well.
The Excuse: It’s too cold outside.
The Fix: Keep the core of your body warm. When your body starts to feel cold, it diverts blood flow from your arms and legs to your chest and abdomen as a way protect vital organs. That’s why your toes and fingers get so cold, even when the rest of your body doesn’t. Keep your torso warm with the right clothing, and you prevent that process, so the rest of you stays equally comfortable. To do this, layer in threes.
1. Don a snug-fitting base layer made of a non-cotton fabric that wicks moisture from your skin. Clothes that contain polypropylene or fabrics such as CoolMax and Supplex are good examples.
2. Next put on a bulkier mid-layer made of fabric such as fleece that will insulate and also continue to move moisture out. Vests are ideal for this.
3. Cover everything with a wind-and-moisture resistant jacket or shell. Choose a zippered model, rather than a pullover. Add a light scarf or hat and warm gloves and you’re good to go.
The Excuse: It’s raining.
The Fix: Water-resistant clothing, of course. A walk in the rain is actually fun, particularly if it’s a warm rain. It only gets uncomfortable when your clothes get water-logged. Prevent that by wearing a wind-and-water resistant jacket with a hood. Splurge and get yourself water-resistant pants. And if you don’t have rain boots, wear water-resistant hiking boots or winter shoes. Everyone who enjoys being outside should have top-to-bottom rain gear, ready to go at any time!
The Excuse: I’m just not feeling motivated.
The Fix: Commit to an event. There are probably dozens of walking and running events in your area come spring and summer. Pick one and register. Having a goal that’s more concrete and focused than “keep my weight in check,” plus laying out an entry fee or recruiting sponsors for a charity event will keep you motivated.
The Excuse: I feel tired and rundown.
The Fix: Use sunlight as your ally. One of the biggest motivation sappers isn’t fatigue, but a simple lack of sunlight. This causes a drop in vitamin D, which in turn is linked to seasonal affective disorder (SAD) or depression. To avoid it, walk during the brightest times of day. This may mean that you need to take a 20-minute walk during your lunch break at work, rather than your usual morning or evening trek. Also, try to keep the shades open on the windows in your house or at work to let as much light in as possible.
The Excuse: I’m too busy today to exercise.
The Fix: Sneak in “relaxation” walks between meetings and commitments. Three brisk 10-minute walks deliver pretty much the same physiological benefit as one 30-minute workout. And if your day is that stressful and packed, you need a few breaks to refresh your mind and spirit as well.
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