The Real Reason You Don’t Exercise

Let’s be honest. The only thing standing between you and exercise is pure, unfiltered, Grade-A laziness. Not your busy schedule, not your aching knee from that one time you tried roller-skating, and certainly not because you ‘just don’t know where to start’. No, my friend, it’s because sitting on the sofa watching Bake Off feels more appealing than doing squats in your living room.

We all know exercise is good for us. It keeps our hearts healthy and our waistlines in check and gives us an excuse to buy unnecessarily expensive activewear. But when it comes to actually doing it, suddenly, we turn into expert procrastinators. ‘I’ll start on Monday’—but Monday becomes Tuesday, then Friday, then 2026. Then there’s the classic ‘I don’t have time’ excuse. Really? You managed to binge-watch three seasons of Peaky Blinders last weekend but can’t find 20 minutes to go for a walk?

This article is here to dismantle every excuse you’ve ever made about why you ‘can’t’ exercise. Because you can, and deep down, you know you should. So put down the biscuit tin (or at least move it slightly further away), and let’s get to it.

Procrastination: Your Worst Enemy

If there were an Olympic event for avoiding exercise, most of us would be gold medallists. Procrastination is the sneaky little voice in your head that whispers, ‘You can start tomorrow. One more lazy day won’t hurt.’ The problem? Tomorrow never comes.

Procrastination is fuelled by two things: comfort and habit. Your body likes the idea of staying cosy under a blanket rather than sweating through burpees. Your mind likes the habit of postponing things because change is scary, and your sofa is soft. It’s a tough combo to break.

So how do you fight back? Trick yourself. Set a rule: ‘I’ll exercise for just five minutes.’ That’s it. Five minutes of stretching, jumping jacks, or waving your arms about like an inflatable tube man. Once you’ve started, you’ll probably keep going. The hardest part of any workout is getting up and starting.

Another tip? Make exercise non-negotiable. Treat it like brushing your teeth or avoiding your weird neighbour. You just do it. If you can commit to daily TikTok scrolling, you can commit to a 15-minute jog. No excuses.

If you still find yourself putting it off, try the ‘two-minute rule’. If you can commit to just two minutes of movement, chances are you’ll keep going. Your brain is wired to resist big commitments, but once you get past the starting point, it’s easier to continue.

And here’s a secret: motivation doesn’t come first. Action does. Start moving, and motivation follows. That’s the trick.

“I Don’t Have Time” – The Biggest Lie You Tell Yourself

Let’s address the world’s favourite excuse: ‘I don’t have time to exercise.’

Listen, we all get 24 hours in a day. Beyoncé, the Prime Minister, and your mate Dave, who’s always in the pub—they all have the same amount of time. Yet somehow, millions of people still manage to squeeze in a workout. Why? Because they make it a priority.

Here’s the truth: you don’t need an hour in the gym. You don’t need fancy equipment. You need 20 minutes. That’s less time than it takes to watch an episode of EastEnders. If you say you don’t have time, what you actually mean is, ‘I don’t want to.’ And that’s fine—own it! But don’t pretend the hours you spent scrolling memes couldn’t have been spent on some press-ups.

Want a super-quick way to get fit? Try HIIT (High-Intensity Interval Training). It’s short, painful, and over before you know it. Or just go for a fast-paced walk. Do some squats while waiting for the kettle to boil. The opportunities are endless, but only if you actually take them.

You can even multitask! Do bodyweight exercises while watching TV. Hold a plank while your dinner is in the oven. Dance while brushing your teeth (just be careful). Little movements add up, and before you know it, you’ll have squeezed in a workout without even realising it.

If you still think you don’t have time, take a look at your phone’s screen time report. If you’ve spent two hours on Instagram, guess what? You had time to exercise. The only thing missing is the willingness to do it.

“I Don’t Know How to Exercise” – Nonsense, You Do

This excuse is almost cute. Like saying, ‘I don’t know how to eat crisps.’ Of course, you do! You’ve just convinced yourself you don’t.

Exercise isn’t some mysterious secret that only fitness gurus understand. It’s moving your body in a way that gets your heart pumping. Walking, jogging, dancing in your kitchen—it all counts. If you can navigate Netflix, you can navigate YouTube, where thousands of free workout videos exist. From yoga to weight training, someone has already created a step-by-step guide just for you.

Worried about looking silly? That’s fair. But let’s be real—nobody cares. The people at the gym aren’t judging you; they’re too busy trying not to drop weights on their toes. And if you’re working out at home, who’s watching? Your cat? Your cat already thinks you’re an idiot; you might as well get fit.

If you still feel lost, start with walking. It’s the simplest, most effective exercise. Then, as you build confidence, try bodyweight workouts. Press-ups, lunges, squats—no equipment needed, just a willingness to move.

The bottom line? You don’t need to know everything about fitness to start. Just start.

The “Couch to Fridge” Workout is Not a Real Workout

Now, for the laziest excuse of them all: ‘The only exercise I need is walking to the fridge.’

Nice try. But unless your fridge is 5km away and up a hill, that’s not exercise—it’s a snack run.

People love to convince themselves that small movements count as workouts. ‘I take the stairs sometimes’ or ‘I walk to the shop’—great, but let’s not pretend it’s an Olympic sport. Real exercise means raising your heart rate, breaking a sweat, and maybe even feeling a bit out of breath. If your ‘workout’ involves pressing buttons on the remote, you’re doing it wrong.

That’s not to say you need to train like an athlete. But your body needs regular movement. Strength training, cardio, flexibility—mixing these up keeps you fit and prevents you from turning into a human cushion.

If you really love your fridge that much, here’s an idea: do 10 squats before opening it. That way, at least your snack comes with a side of fitness.

No More Excuses—Get Moving

At the end of the day, we all have reasons to avoid exercise. But the real reason? It’s just easier not to do it. No one wakes up thinking, ‘I can’t wait to do burpees today!’ But the trick is doing it anyway.

Laziness is the only thing stopping you. Not time. Not knowledge. Just the decision not to do it. And guess what? You are in control of that decision.

So, stand up. Do something—anything that gets your body moving. Your future self will thank you. Your sofa might miss you, but don’t worry—you can always sit back down after you’ve earned it.