Debunked: Top 5 reasons for not exercising

According to the National Health Surveillance Survey, the percentage of Singaporeans who exercise increased from 20 per cent in 2001 to 22.4 per cent in 2007. However, various barriers to exercise were found. The top three barriers to exercise were, “No time” (54.6 per cent), “Too tired” (12.1 per cent) and “Too lazy” (11.6 per cent).

Here are some tips on how to overcome the Top 5 barriers to exercise. These are reasons we encounter in our work with overweight and obese patients at Singapore General Hospital’s LIFE Centre.

1) I have no time

Change your perception. The recommended exercise duration (150 minutes) represents only about 1 per cent of your time in a week. Prioritise what is really important in your life. Use time management skills to schedule exercise during your week.

If you can’t find a block of 30 minutes in your day, break up your exercise time into two periods of 15 minutes. Include physical activities that you can perform as part of your daily routine. For example, you could walk for 15 minutes after lunch.

Related article: How many calories can you burn with 30 min of Zumba? Bollywood aerobics? Check out our calorie-burning guide

2) I’m too tired

Schedule exercise at the time of the day that you feel most fresh, typically at the beginning of the day. Tiredness that prevents us from exercising at the end of the work day is mostly mental fatigue. After exercise, you will actually feel much more refreshed.

3) I’m too lazy / I don’t have the willpower

Reminding ourselves that our family, colleagues and friends depend on us to be healthy can help and motivate us to exercise.

Whenever you notice you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements, such as “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful.

Related article: Have trouble starting or staying motivated to exercise? We have tips for you!

4) I have family obligations

Ask family members to help out with family obligations (e.g., babysitting or household chores) so you can make time for exercise. Another suggestion is to involve family members in your exercise routine, so that you can spend time together. You can also exercise at home or during lunch breaks, so that you do not need to take time away from home.

5) I don’t like exercise

Choose a fun activity to develop your liking for exercise (e.g. frisbee, tennis, etc.). Include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

Related article: Got more reasons for not exercising? We debunk 5 more excuses here!

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By Henry Lew, Psychologist, from Behavioural Medicine Unit and LIFE Centre at SGH, for HealthXchange.com.sg.

Health Xchange's articles are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.