1) Excuse: “I don’t have time.”

This is a number-one reason most people give for not exercising. But you must make exercise a priority. That’s one reason to make your daily activity a habit – because then it becomes a priority. Remember, you don’t have to commit to a full hour all at once. Three 20-minute walks count.

Coping strategies: Turn off the TV. Trade one hour of TV watching each day for one hour of exercise.

Get somebody else to watch the children, get up half-hour early, or walk during your lunch hour. Or take the children with you. You can be a good role model for them and have some quality one-on-one time, too. Make it part of the day’s routine as some moms do: When the kids get off the bus in the afternoon, they have a quick snack, grab the dog, get on their bikes, and bike away for an hour of action.

2) Excuse: “I don’t feel like it.”

Coping strategies: Grab a buddy or several friends and make a commitment to them. Chances are that one of you will want to keep moving even the others don’t. and don’t forget to give yourself to give yourself credit for every bit of exercise you do, even if you don’t make your 60-minute goal on some days. Remember, some physical activity is better than none.

3) Excuse: “I can’t do exercise well.”

Coping strategies: we’re talking about walking, not jogging, or running, or race walking, you can saunter, meander, or stroll. Just move. After a few weeks, you’ll feel more comfortable. When you do, you can increase your speed and improve your technique.

4) Excuse: “I can’t get to my workout place easily.”

Coping strategies: You don’t have to go to a special place, although you may find it motivating to go to a school track, a mall, the woods, or some other walker-friendly environment. You can take the stairs, get off the bus a little earlier and walk the rest f the way, park at the far end of the lot, or pace instead of sitting while waiting for the train.

5) Excuse: “Exercise didn’t work for me in the past.”

Coping strategies: Maybe you tried to do too much. Maybe you were forced to be on a sports team as a child. Or you were always the last person to be chosen for a team in a schoolyard. Try to figure out why past attempts to stick with exercise failed, or why you believed that your past gets in the way. Work out your own way around the problem. It’s worth repeating: We’re talking about going for a walk, not training for a marathon.

6) Excuse: “I’m too fat to move.”

Coping strategies: Have you tried “chair dancing”? You can get tapes to guide you through a seated exercise routine. (www.chairdancing.com)

Eventually, as your weight comes down and your fitness level improves, your ability and enjoyment will improve, too. Watch for little signs of encouragement, such as walking up the stairs without huffing and puffing. O notice that your thighs don’t rub together as much as they did a few weeks earlier. The more active you become, the more progress you’ll see.

7) Excuse: “I have poor balance.”

Coping strategies: Balance is a problem for very large people who have been sedentary. You may want to start strength training because one of the key benefits of building muscle is improved balance. When you’re ready to add walking, make sure that you have comfortable footwear that has a wide sole and good support. Choose flat, paved surfaces for walking.

8) Excuse: “I’m afraid.”

Coping strategies: Fear stops people from doing all kinds of things, but the best antidote for fear is action. Grab a buddy to encourage you. Keep your sense of humor primed. Make exercise fun!

9) Excuse: “Exercising hurts.”

Coping strategies: If an activity doesn’t feel good, don’t do it. Never exercise to the point of exhaustion. You don’t want to wake up stiff. If you feel any pain at all, slow down or cut back on the exercise you do and slowly work your way back up. Listen to your body. If you’re new to exercise and been sedentary, it’s possible to translate any discomfort you feel while exercising as pain. Chances are you’re experiencing the sensation of physical effort. Effort I important to work to the next level; pain is not. If the distress you feel continues after you stop moving, that’s pain. If you feel better when you stop, you’re putting in effort and that’s good. Keep going.

10) Excuse: “I’m to embarrassed”

Coping strategies: Don’t worry about looking foolish. When you walk for exercise, you don’t have to join a gym filled with perky, spandex-clad instructors. You can be as private or as public as you like, depending on where you walk. You can wear whatever you want too.

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