The Exercise Excuse We All Make (and How to Stop)
We’ve all been there: the end of a long day, the couch calling our name, and the gym bag collecting dust in the corner. The go-to excuse? No time. But here’s the uncomfortable truth: it’s not about time—it’s about priorities. And personally, I think this is where the real conversation about fitness needs to start.
Let’s be honest: most of us find time for Netflix binges or endless Instagram scrolls. So why does exercise feel like an impossible add-on? Adam Sinicki, in his book Functional Training and Beyond, nails it when he says the issue isn’t time—it’s energy. By the time we’re done with work, family, and life’s endless to-do list, we’re running on empty. But here’s the kicker: exercise isn’t just another task to drain us; it’s a recharge. What many people don’t realize is that movement can actually boost energy levels, not deplete them.
This raises a deeper question: Why do we treat exercise like an optional luxury instead of a non-negotiable necessity? From my perspective, it’s because we’ve bought into the myth that fitness requires hours of grueling effort. Spoiler alert: it doesn’t. What this really suggests is that we’ve been sold a lie about what it takes to be healthy.
The Energy Equation: Why Sleep and Nutrition Matter
One thing that immediately stands out is how often we overlook the basics. Sleep and nutrition aren’t just buzzwords—they’re the foundation of everything. Dr. Sophie Bostock, founder of The Sleep Scientist, emphasizes the power of aligning our sleep routines with our circadian rhythms. It’s not just about how much we sleep, but when and how. A detail that I find especially interesting is how this simple shift can free up mental and physical energy for exercise.
Similarly, a balanced diet isn’t about restriction; it’s about fueling your body to function optimally. Personally, I think we’ve overcomplicated nutrition. Building a plate that’s half plants, a quarter protein, and a quarter fiber-rich carbs? That’s it. No fancy diets, no deprivation—just common sense.
Winning the Morning: A Game-Changer
Performance coach Dan Lawrence once told me, ‘Every hour you’re awake, your likelihood of making it to the gym decreases.’ It’s brutal, but true. By evening, decision fatigue has set in, and the couch wins every time. His solution? Win the morning.
This isn’t just about waking up early; it’s about leveraging the time when your willpower is still intact. A short workout, a glass of water, and some sunlight can set the tone for the entire day. Of course, this isn’t one-size-fits-all. If you’re a parent or have a chaotic schedule, mornings might not be your jam. But the principle remains: prioritize movement when you’re freshest.
Streamlining Workouts: Less is More
Here’s a truth bomb: you don’t need an hour-long gym session to see results. In fact, shorter, more intense workouts can be just as effective—if not more so. The American College of Sports Medicine backs this up: consistency and effort matter more than duration.
What makes this particularly fascinating is how we can integrate movement into our daily lives without disrupting our routines. ‘Exercise snacks,’ for example—one-to-five-minute bursts of activity scattered throughout the day—are a game-changer. Squats while waiting for the kettle to boil? Stairs instead of the escalator? These micro-efforts add up.
But here’s the catch: these habits aren’t mainstream yet. Most people wouldn’t dream of doing press-ups at the school gates. And yet, if we want to normalize health, we need to normalize these behaviors. It’s time to stop treating exercise like a chore and start seeing it as a natural part of our day.
The Sacrifice Factor: Something’s Got to Give
Sinicki’s advice is blunt but necessary: if you want to prioritize fitness, something else has to go. This could mean cutting back on a hobby, saying no to non-essential commitments, or simply reevaluating how you spend your time.
From my perspective, this is where most people get stuck. We’re afraid to let go of the familiar, even if it’s holding us back. But here’s the thing: exercise isn’t just about physical health; it’s about mental clarity, emotional resilience, and long-term well-being. If you take a step back and think about it, the trade-off is worth it.
The Bigger Picture: Why This Matters
The conversation about exercise isn’t just about looking good or hitting fitness goals. It’s about reclaiming control over our lives. In a world that glorifies busyness and burnout, prioritizing movement is an act of rebellion.
What many people don’t realize is that small, consistent changes can lead to massive transformations. It’s not about perfection; it’s about progress. And in my opinion, that’s the most empowering message of all.
So, the next time you catch yourself saying, ‘I don’t have time,’ ask yourself: What am I really prioritizing? Because the truth is, we all have the same 24 hours. It’s how we choose to use them that makes the difference.
