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Top 5 Excuses for Not Getting Fit and How to Overcome Them

Updated on October 8, 2011

Quit the excuses

That's how it begins
That's how it begins
And that's how it ends
And that's how it ends

Reality Check

How often have you made these excuses?

See results

Get moving

Use an exercise ball
Use an exercise ball
Walk on the beach
Walk on the beach

Eat healthy too

Say no to this
Say no to this
and yes to this
and yes to this

I can't get fit because

Everyone wants to be fit and healthy. Yet all of us have made these excuses at some point of time or the other. So it makes perfect sense to explore the real reason behind our not wanting to get fit. Let's take a look at the top five excuses for not getting fit and how to overcome them.

Excuse No 1: I have no spare time for myself

This one sounds so legitimate that at times we actually believe it is true. Work, colleagues, the boss, errands and chores, house work, cooking, the kids, the house, and so many things demand our attention. It is natural to get overwhelmed once in a while, but is it okay to use that as an excuse to spoil your health? No its not. The actual problem here is that you are not managing your time well. A crash course in time management is in order.

Overcome it strategy : One hour "me" time

Is it so difficult that you can't take out one hour in the day to get yourself back in good physical shape? Get organized with all your chores, and find at least one uninterrupted hour during the day when you can do something for your own health. Time management is the key here. And if you still don't find that hour, get up an hour earlier in the morning.

Excuse No 2 : I'm not well

This one is difficult to overcome. At times one really has been unwell and getting back the old fitness levels and stamina does seem like an uphill task. Here the actual problem is not the fact that you were unwell, but the attitude that you have taken. A negative attitude will never allow you to get fit or lose weight. A crash course in positive thinking is in order.

Overcome it strategy : Positive Self Talk

Instead of feeling sorry for yourself and wallowing in self pity, do something about it. Tell yourself, that you had a bad illness, and now you are over it. Or at least getting better with each passing day. Now include positive statements in your self talk. In case you are wondering what self talk is, its that inner voice that keeps speaking to us all day. And yes you can train it to say nice things to you.

Excuse No 3 : I'm too old to exercise

If a Grandad of 89 can start learning Karate at his age and become a black belt in under a year, you have no excuse. I'm not making up that statistic, the old man in question was even interviewed by the media. His name is John Fleming. So age is no bar for getting fit or losing weight. The actual problem here is your fear of public opinion. "What will my neighbors say if they see me going jogging in the morning?" is more likely to be your real problem. .

Overcome it strategy : Don't care about Public Opinion

At least not when it means losing your shot at getting fit. There is no age at which you can't get lose weight. No one is asking you to go trekking, but I'm sure you can go for a walk. Do things that you like to do and find fun. Swimming is good at any age. Pick a physical activity in line with your fitness level at present. Go for it without bothering about just how this will make your friends talk!

Excuse No 4 : I can't stick to any diet plan

Given the weird and at times downright unhealthy diets going around that's not surprising at all. Carbs for one, proteins only for another, absolutely no fat in yet another. They are not diets that promote fitness. They may give you instant weight loss but they are not healthy. The real problem here is that you don't have a healthy diet plan worth following.

Overcome it strategy : Visit a nutritionist

Going to a professional is an easy way to solve the problem. Get a diet plan designed for your needs. Each human being is different. The whole sale approach of regular diets does not work here. If you want a diet that provides you with enough nutrition to be fit and still keeps your weight under control, go get a diet plan designed to your needs. That way you will be able to stick with the diet and stay healthy as well.

Excuse No 5 : I will do it next season

Don't make procrastination your best friend. Not if you want to lead an active and healthy life. It will take some time to convince yourself that you are worth keeping fit. Don't be like the smoker who says I can quit anytime. The real problem here is that you are being just plain lazy. So give yourself a dose of healthy self criticism. You are your own biggest motivator. Take a look at yourself naked in the mirror. Do you like what you see? No? Then do something about!

Overcome it strategy : Take action now

Any action is good enough as long as it is a sustained one. A simple step like going for a walk each evening can be considered positive action. Just make sure that you do it at least 5 times a week and not with some erratic schedule. And do it now! As of this evening, not tomorrow or on sunday or when I have some spare time! Start with a walk and build it up to a jog and maybe add some games to the schedule as well. Do what you can to stay fit and have some fun together.


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    • cashmere profile imageAUTHOR


      6 years ago from India

      I think most of us are billd01603

    • cashmere profile imageAUTHOR


      6 years ago from India

      Thank you Cathleena

    • billd01603 profile image


      6 years ago from Worcester

      Thanks Cashmere, I have to lose a few pounds and I am really only guilty of the first one, but it's a big one!

    • Cathleena Beams profile image

      Cathleena Beams 

      6 years ago from Lascassas, Tennessee

      I think I have used all of these excuses before. Read this hub for motivation to do better. Great strategies for overcoming these bad habits and weight loss inhibitors. Voted useful, interesting, and sharing!

    • cashmere profile imageAUTHOR


      6 years ago from India

      Support does make a huge difference in overcoming your own excuses.

    • profile image


      6 years ago

      I think sometimes people hit that point of "enough". Either something humiliates them, they've cried about it too many times or there's a health scare. I had thyroid issues and was turning 50 and thought this was it. I was stuck being overweight and tired. I never thought to ask for help. I designed a website for this awesome woman who encouraged me a little and I never looked back. I am healthier than I have ever been and have so much energy. I am telling you I was a carbs and caffeine girl and now don't even drink coffee anymore and have no desire for those killer carbs. You just need support. She helped me with compassion. She can help you too. If not her, think of someone you can be passionately accountable to and take one step, one day at a time. You are so worth it. And those who love you think so too. Just my two cents.

    • profile image

      Mike Eves 

      8 years ago

      The only reason why people don’t change their lifestyle is because they don’t want to or they don’t want it enough – which in reality is the same thing. To achieve long term health and fitness you must change your subconscious image before changing behaviour and attitude. If you change the self image, the right behaviour occurs automatically. Also most people focus on weight loss as a goal - they are focussing on the wrong goal! Most people fail at weight loss in the long term because they lack consistency and fail to stick to a regime. For instance they only focus when they are feeling guilty or if they have an impending beach holiday/ wedding or family gathering coming up.

      Instead make health, more energy, youthfulness, more vitality and fitness your focus – for the rest of your life. Oh, and guess what – becoming lean & losing fat will be a nice little side benefit! Make exercise an intrinsic part of your life, forget gyms, forget the machines, the treadmills, the cross trainers. My methods work everytime!

      Best wishes.


      CNT1 & CNT2 - Natural Trainer

    • cashmere profile imageAUTHOR


      9 years ago from India

      Tony, you and me both! All the best.

    • tony0724 profile image


      9 years ago from san diego calif

      cashmere I am just getting going again so thank you for the pep talk !

    • cashmere profile imageAUTHOR


      9 years ago from India

      Have been struggling with my own battle with the bulge, so its right from the heart.

    • cashmere profile imageAUTHOR


      9 years ago from India

      Have been struggling with my own battle with the bulge, so its right from the heart.

    • Anamika S profile image

      Anamika S Jain 

      9 years ago from Mumbai - Maharashtra, India

      Thanks cashmere. I think you have said it all.Sticking to the diet plan is always a problem with me.

    • Connie Smith profile image

      Connie Smith 

      9 years ago from Tampa Bay, Florida

      Okay, one of these excuses hit home for me (#2). I am sure that if I exercise more, I will feel better, so I will make every effort not to make excuse #1 end up being excuse #5. Thanks for making us get off our butts and get fit.

    • Philipo profile image


      9 years ago from Nigeria

      Wao. This is nice and straight to the point. I think women are guilty of these offences, in most cases. They have 1001 reasons why they are the way they are. Those that could not control their size, hide under the guise of "that's how God wants them to be" "if they are proud of thier size". All lies. This is a must read hub. Thanks.

    • kiran8 profile image


      9 years ago from Mangalore, India

      Great hub , I think most of us go through the excuse 5 stage before seriously considering any action plan :)

    • michelle.dragon99 profile image


      9 years ago

      hie cash mere.....great hub.....i actually did practice your excuse no.5 last time...but i managed to overcome it...and now i stay fit with 48kg.....however....i also managed to cut down 36kg from my previous weight....haha...please visit mo my site for discover my world of slimming and

    • profile image

      Feline Prophet 

      9 years ago

      Hey cashmere, long time no see! :)

      Thanks for the sensible advice...maybe I will take it tomorrow! :P

    • cashmere profile imageAUTHOR


      9 years ago from India

      I'm glad the hub made a difference to so many of my fellow hubbers. In a way I am trying to get my fitness regime off the ground as well right now!

    • kimanesha profile image


      9 years ago from San Bernardino

      I am so guilty of making excuses for exercises,because I do have a slipped ddisc in my spine,but there are exercises I can do that will even strenghthen my back. I thank you for the insight which gave me the push I needed.

    • KCC Big Country profile image


      9 years ago from Central Texas

      Excellent hub Cashmere! Thank you so much for answering my hub request and doing a great job on it!

    • eugie17 profile image


      9 years ago from online (everywhere)

      You have made very good points here good job cashmere

    • AlexK2009 profile image


      9 years ago from Edinburgh, Scotland

      The 89 year old karateka should be a role model.

      I have not trained for a month or more and have substituted walking as a compensation prize. I intend to start training in couple of weeks. The longer I leave it the harder it becomes to restart so this hub was a valuable prod.

    • bingskee profile image


      9 years ago from Quezon City, Philippines

      i want to memorize excuse no 1 and the strategy!

    • profile image

      Duchess OBlunt 

      9 years ago

      Thanks Cashmere. I have been mulling this over for about 2 months now. Your hub was a nice gentle push.....

      So, I will declare my intention to "get fit and loose weight"

      Maybe I should write a hub about it huh?


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