Exercise is one of the most important lifestyle choices you can make. Regular exercise is known to not only help with weight loss but also reduce the risk of chronic diseases, improve energy levels, assist with brain and memory, reduce stress and improve sleep, as well as make you feel happier and promote self-confidence.

Sadly, not enough Americans are taking good enough care of their bodies. The U.S. Department of Health & Human Services reports that less than 5 percent of adults participate in 30 minutes of physical activity each day. Therefore, only one in three adults receive the recommended amount of physical fitness per week. Exercise is hard work that challenges both your body and mind. That’s why there are several popular excuses people make in order to AVOID exercising:

Most Popular Excuses for NOT Exercising

The saying goes, “the world is full of excuses.” It is definitely true of exercise, as fewer Americans are exercising regularly. Though some of the excuses have some validity (busy schedule, supervising children, etc), the reality is you should be able to reserve at least 30 minutes a day for personal fitness.

Here are some of the most common excuses for not exercising:

1. “I’m too tired to work out.”
2. “Exercise is boring.”
3. “I’m a busy person; I simply don’t have the time.”
4. “The gym membership is too expensive. Who can afford it?”
5. “I don’t have the motivation to exercise.”
6. “I hate exercising alone. I can’t find anyone to take to the gym.”
7. “I am embarrassed to work out. I’m too fat.”
8. “I tried creating workout goals before. I never make it more than a couple of weeks.”

Managing Busy Schedules

In our days, people are busier and have more distractions than ever before in modern history. It is especially true of parents who may have a full-time job and need to take their children to appointments and after-school activities. We can all relate to feeling too tired to exercise or simply not having the time, but reasonable excuses are still excuses.

In fact, there’s no better time to exercise than when you’re feeling tired. While the actual workout is exhausting and challenging, the result is well worth it. Physical fitness gets your heart pumping and blood flowing.

It is scientifically proven that exercising creates a natural “high” since it releases neurotransmitters in the brain like dopamine and serotonin.

Change Your Way of Thinking

You need to change your type of thinking. Instead of trying to find time to exercise, consider how you can make time. Try to focus on periods of the day where you have the most energy and focus. That’s why some people get up an hour or two earlier than usual to exercise before traveling to work. Some prefer late-night workouts.

The important thing to do is start with minimal commitment, especially if you haven’t regularly exercised in quite some time. Start with 10 minutes; anyone can reserve 10 minutes for an activity. Chances are you will feel good, and in a week or two want to commit to 20 minutes a week.

While your schedule is busy, it’s not quite as busy as you believe. For example, approximately how much time do you spend watching TV each day? You can afford a half-hour away from it for a workout. The same goes for talking on the phone. You can always walk while you talk on a cellphone.

Parents also have the opportunity to exercise with young children in strollers and, later, with them as they become older and must remain active as well.

Staying Motivated

Another major problem that is causing fewer people to get the proper amount of exercise is motivation. Fitness is not easy to buy into after months or years of inactivity. At first, it can feel like a major chore and cause you pain. It’s easy to quit after getting inspired and trying to work out for a few days. Often the problem is not having the right types of motivation.

If possible, try to find a friend or family member that is interested in working out. See if you can find a workout schedule that is convenient for both of you. A workout buddy is an excellent source of motivation. Furthermore, a workout buddy creates accountability because you should feel bad if you miss a workout and leave a partner hanging. You are far more likely to keep showing up if you have someone depending on you, and vice versa.

If you’re unable to find a friend that can exercise with you, consider hiring a personal trainer or joining a class. Personal trainers are fairly expensive, yet some new gym memberships offer their services for a discounted rate. Training classes are an even better solution as they are usually very affordable, offered multiple times a week, and is a good place to make new friends.

Though some gyms are fairly expensive, you should never use it as an excuse as to why you cannot exercise. You don’t need a gym to exercise, often all you need is your body and a good pair of running shoes.

Set (Realistic) Workout Goals

You’re far more likely to stick to exercising if you acknowledge the benefits. There are many different types of fitness trackers and workout programs you can use to supplement your experience. The apps do a good job of monitoring your workout progress and show real, tangible results. You should also reward yourself for meeting fitness goals! Treat yourself to something healthy like a massage. When you set personal goals, you can stay on track, keep yourself motivated, and feel better about yourself. It won’t be long before you start to notice the differences regular exercise will make in your life!