Workout Motivation: No More Excuses!

Squeezing a workout into your hectic schedule is easier said than done. Make time for fitness and remember these tips when your motivation starts to waver

By: Kristen Dold

Ditch the Excuses

Photo Credit: Thinkstock
Need a little get-up-and-go action? Here’s how to break a sweat even when you’re not in the mood.

Related: The best workouts for every mood

Excuse: But ... It’s so hot outside!

Bikram fans aside, no one likes to exercise when it’s hotter than hell. "Hot weather puts extra stress on your heart and lungs, which can lead to heat exhaustion," says Marci Goolsby, M.D., assistant attending physician in the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. Keep your cool by drinking water 30 minutes before exercising, laying off dehydrating caffeine, and wearing sweat-wicking clothes that pull moisture away from your body, regulating your temp. If there’s a heat warning out, hit the air-conditioned gym instead, says Goolsby.

Expert Advice for Staying Hydrated

Related: Sun-proof your summer workout

Excuse: But ... I’m on vacation!

Treat a workout as you would a dinner reservation and you’ll be less likely to bail, says Goolsby. While you’re setting up your travel details, schedule a bike tour, find a popular running route in the area on MapMyRun.com, and if the hotel you’re staying at doesn’t have a gym, check GymTicket.com for a free day pass at a local health club.

Related: The best summer getaways for fitness

Excuse: But ... I’m hungover!

If you’re feeling nauseous or light-headed, take the day off or do a recovery workout, like light stretching or an easy yoga class. (Search: Hatha yoga poses) Otherwise, eat a breakfast rich in antioxidants (like cereal or yogurt with berries) to help reduce the free radicals created when your body processes alcohol, drink lots of water to boost hydration, and then get moving—endorphins can alleviate mild hangover symptoms, says David Katz, M.D., founding director of the Yale-Griffin Prevention Research Center.

Video: Perfect 400-calorie breakfasts

Excuse: But ... I have allergies!

Spring’s leftover tree pollens mix with summer’s grass pollens, making July an especially rough time for allergy sufferers. Check your local pollen and allergen counts on pollen.aaaai.org/nab, avoid morning outdoor workouts (counts peak between 5 a.m. and 10 a.m.), and stay in the gym on windy days (strong breezes stir up pollen), says Sakina Bajowala, M.D., an allergist and immunologist in North Aurora, Illinois. And keep your water bottle at room temperature—icy drinks can tighten your throat muscles, exacerbating allergy symptoms, says Bajowala.

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Bonus: 12 ways to make water less boring