Thirty-four percent of U.S. adults are overweight and another 34 percent are obese, according to 2011 data from the Centers for Disease Control and Prevention. Fewer than two in 10 people in the United States get the recommended amount of exercise and more than 25 percent do not put time aside for any physical activity.
Reasons
Lack of motivation is one of the top reasons that people claim interferes with getting active, according to Forbes.com. Some of the other top reasons are lack of time, feelings of guilt for taking time for oneself, fear of using gym equipment or working out in public, and peer pressure. In order to help encourage people to exercise more, experts want to understand why folks lack motivation. A 2009 review of 13 studies published in the journal Health Promotion International found that some people believe the benefits of exercise are insufficient compared with the pain, fatigue, discomfort and negative feelings that exercise causes. Emotions that interfere with motivation to exercise include shame and fear. Behaviors that block motivation include laziness. External barriers include weather, cultural differences, lack of social support and exercise facilities.
How to Get Motivated
One suggestion for getting motivated to exercise is to educate yourself on the dangers of a sedentary lifestyle. Even if you are at a normal weight, following the physical activity guidelines for Americans helps strengthen the heart, improves bone mass and prevents the risk of developing chronic health conditions such as type 2 diabetes, cardiovascular disease, high blood pressure and osteoporosis. In 2005, the National Institute on Aging issued a report indicating that "over the next few decades, life expectancy for the average American could decline by as much as 5 years unless aggressive efforts are made to slow rising rates of obesity," forcing the country, for the first time in the modern era, to see life expectancy rates drop. Severely obese people live up to 20 years less than those who are normal weight.
Personal Trainer
Exercise physiologist Fabio Comana suggests working with a personal trainer if you don't enjoy working out. A fitness trainer can help you stop associating exercise with negative emotions. Another benefit to working with a personal trainer is that many gyms require you to purchase a block of sessions. You're less likely to ditch your appointment if you can't get a refund. If you can't afford a trainer, at least pair up with a friend and make a pact to work out. People who have an accountability partner are 70 percent more likely to stick to a fitness routine, according to Jonathan Lerner, a Vancouver-based personal trainer.
Scientific Evidence
If your lack of interest in working out stems from depression or low self-esteem, the quick fix for that could be exercise. According to MayoClinic.com, research shows that exercise improves mood and can reduce feelings of depression by releasing endorphins in the brain and reducing immune system chemicals. Exercise also has a calming effect on the body, increases confidence, provides a healthy distraction from negative thoughts and can introduce more social interaction into your life.
References
- ABC News: New CDC Report Says Many Americans Do Not Get Any Exercise; Bradley Blackburn; Feb. 16, 2011
- Forbes: Reasons You're a Couch Potato
- National Institutes of Health: Obesity Threatens to Cut U.S. Life Expectancy
- Health Promotion International: Barriers to Regular Exercise Among Adults at High Risk or Diagnosed with Type 2 Diabetes; Eveliina E. Korkiakangas, et al.; 2009
- MayoClinic.com: Depression and Anxiety -- Exercise Eases Symptoms
- My Vancouver Trainer: Vancouver Personal Trainer Says 'Get Rid of Your Gym Membership
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