To Exercise or Not? The Most Common Excuses Why People Don’t Do Exercises

Štěpán Mikoška
Aug 11
3 min read

Exercise is a great way to support your health, gain more energy, and improve your quality of life.

Yet many people look for reasons not to do exercises or believe that, due to certain obstacles, they shouldn’t exercise. If you belong to this group, you’re not alone. Common excuses include “I don’t have time,” “I’m in pain,” or “I’m too old for this.”

In this article, we’ll explore the most frequent excuses why people don’t exercise and explain why these very reasons are exactly why you should start—and where you can find inspiration to get moving.

Why not exercise? The most common excuses

1. I don’t have time for exercises

Feeling like you don’t have enough time to work out is something almost everyone experiences. A fast-paced lifestyle, work, family—all of it consumes a lot of energy. But believe me, even 10–15 minutes a day can work wonders. You just need to find the right kind of movement that suits you.

2. I have pain or health problems

Pain and certain health issues are often obstacles. Yet properly chosen movement can reduce pain, improve body function, and prevent further complications. You don’t have to immediately start playing tennis or running if you’ve had pain for a long time.

On the contrary, doing a few exercises recommended by a physiotherapist in the morning can ease the pain. The activity should always be adjusted to your fitness level and current health condition. For example, if your knee hurts and you can’t run, you might choose cycling. If your back hurts, playing tennis might not be the best idea, but progressive strength training can be very helpful.

3. I’m too old

Aging is natural, but that doesn’t mean we should stop being active. On the contrary, regular movement helps maintain vitality, flexibility, and independence even at an older age—which is something we all should want.

4. I have low energy

Fatigue is often the reason we avoid exercise. Yet regular physical activity helps increase energy and improve mood. It can even help with burnout syndrome.

Exercise stimulates the release of neurotransmitters like dopamine and serotonin, which boost mood and motivation. Additionally, movement promotes the production of endorphins, naturally reducing stress and feelings of tiredness.

5. I have children

Taking care of children is demanding and often means little time for yourself. Exercise can be a great shared activity that brings joy and improves fitness for you and your children. Even moms on parental leave can exercise with their little ones—you’ll see that just exercising while your child watches can keep them entertained. You might try dancing, which is great for your fitness too!

6. I'm overweight

Being overweight can initially make exercises and movement more difficult, but regular and properly chosen training helps improve health, burn fat, and feel better in your body. There are many types of sports activities—it doesn’t mean you have to immediately run or jump. Start slowly, maybe just a few minutes a day, and gradually increase. You’ll soon see results not only in your figure but also in sleep quality and overall energy.

Excuses that can inspire you to start

Perceived obstacles can often become a strong motivation to start engaging in physical activity. By changing your perspective, the reasons to begin may include:

Being a positive role model for children – demonstrating the importance of a healthy lifestyle and supporting its long-term adoption. This approach helps shape their attitudes toward movement and health from an early age.
Reducing pain and preventing injuries – regular training increases muscle strength, stability, and resilience to physical stress. Stronger muscles and joints offer better protection against degenerative changes and injuries.
Maintaining vitality in later life – physical activity supports flexibility, muscle mass, and mental well-being. An active lifestyle slows the decline of both physical and cognitive functions.
Restoring energy levels – physical exertion stimulates the cardiovascular system and improves mental performance. Regular exercise also enhances sleep quality and resilience to stress.
Increasing functional capacity for daily activities – better fitness enables more efficient handling of everyday tasks. This improves self-sufficiency and reduces fatigue in routine activities.
Optimizing body weight – regular exercise contributes to weight regulation and improved self-image. A combination of aerobic and strength training promotes fat burning and preservation of muscle mass.

Conclusion: Turn your excuses into motivation

Every excuse can be the beginning of a new story. Just take the first step and find exercises and movement that you will enjoy and that will motivate you. If you’re looking for inspiration, I offer two basic programs—one focused on body mobility and the other on balance.

And not to forget, in the Exercise Library, you’ll find over 1,500 exercises to help you start and improve your training and healthy movement.