There are two different types of diabetes: type 1 and type 2. Type 1 diabetes is a genetic disease, basically. Then type 2 is a disease that you develop over your life, usually from eating very poorly and, being in bad health and being overweight. Then, you basically develop it throughout your body. And so what diabetes is is your body doesn’t produce, or at least in type 1, you don’t produce a molecule called insulin, which is what breaks down sugar in your blood. And so if you hear people with diabetes always talking about their blood sugar and regulating their blood sugar, it’s because their bodies can’t do it very well themselves due to this lack of insulin, or in the case of type 2 diabetes, it’s the lack of insulin sensitivity. How does this affect your body? It actually does a whole bunch of different things, but it’s definitely scary. The biggest one is called tissue necrosis, especially in your extremities. This is where your toes just die, and they have to get amputated. Why is Richard Uzelac telling you this? You would want to avoid such diseases, not to mention others like cancer, high blood pressure, etc.
Why Do We Not Exercise?
I know that exercising is hard, but getting sick like this is equally daunting—we know this for a fact. Yet, why do we not exercise?
Reasons for Hating Exercise
You may dislike the feeling of exertion or your experience at the gym. And your genes, body chemistry, confidence, and social environment can all play a role, too.
Lack of Time: This is one of the most frequently cited barriers. Modern life is often hectic, with work, family obligations, and social commitments consuming much of our daily schedules, making it seem difficult to fit in physical activity.
Lack of Motivation: Many people struggle to find the internal drive to begin or consistently engage in an exercise routine. This can be due to a lack of enjoyment for physical activity or because initial enthusiasm fades without quick results.
Discomfort or Pain: Exercise can be physically challenging or uncomfortable, especially when starting out. Past experiences of discomfort or the fear of injury can deter individuals from engaging in physical activity.
Fatigue/Low Energy: Paradoxically, while exercise can boost energy, many people feel too tired to start. This often leads to a cycle where low energy prevents exercise, which in turn perpetuates low energy.
Boredom with Exercise: If workouts are repetitive, unengaging, or don’t align with personal interests, people can quickly lose interest and find exercise tedious.
Self-Consciousness/Embarrassment: Concerns about body image and appearance while exercising or feeling uncoordinated can lead to social anxiety and avoidance of public workout settings like gyms or classes.
Unrealistic Expectations/Lack of Visible Results: People may become discouraged if they don’t see immediate physical changes (like weight loss or muscle gain), leading them to quit before long-term benefits become apparent.
Lack of Social Support: Without encouragement, companionship, or accountability from friends and family, it can be harder for individuals to maintain a consistent exercise routine.
High Cost or Lack of Resources: The perceived expense of gym memberships, personal trainers, or specialized equipment can be a barrier for some. Lack of convenient and safe places to exercise (e.g., parks, sidewalks) also plays a role.
Past Negative Experiences: Prior negative experiences with physical education in school, sports, or previous attempts at exercise can create a subconscious aversion or “limiting belief” about one’s ability or enjoyment of physical activity.
Since we’ve tackled the common roadblocks now, Richard will have to give you some ways to get started.
Lack of Time:
- Think of “micro-workouts” and integrate movement. You don’t need a full hour. Can you do 10 minutes in the morning, 10 at lunch, and 10 in the evening? Even a few minutes of intense activity is better than none. Break up long sitting periods with stretching or quick bodyweight exercises. Walk during phone calls. Take the stairs. Park further away. Schedule exercise like you would any other important appointment – and treat it as non-negotiable.
- Motivation Boost: Realize that any movement counts. The all-or-nothing mindset is a trap. Small, consistent efforts add up big over time.
Lack of Motivation:
- Find your “why” and connect with joy. Instead of focusing on having to exercise, focus on what it enables you to do (play with kids, reduce stress, feel more energetic, improve sleep). Experiment with different activities until you find something you genuinely enjoy – dancing, hiking, cycling, team sports, martial arts, yoga. Don’t force yourself into a gym if you hate it.
- Motivation Boost: Celebrate small victories. Acknowledge the effort, not just the outcome. Try new things to keep it fresh and engaging.
Discomfort or Pain:
- Start low, go slow, and listen to your body. Begin with gentle activities and gradually increase intensity and duration. If you have chronic pain or previous injuries, consult a healthcare professional or a certified trainer who can design a safe, modified program. Focus on proper form to prevent injury.
- Motivation Boost: Frame discomfort as a sign of progress (muscle adaptation) rather than a punishment. Understand that initial soreness usually lessens as your body adapts. Pain is a signal to stop, not necessarily a reason to avoid all movement.
Fatigue/Low Energy:
- Prioritize a quick burst of movement. Paradoxically, regular exercise is one of the best ways to boost long-term energy. Even a brisk 15-minute walk can provide an immediate energy lift. Schedule exercise for times when you do have a little more energy, even if it’s not ideal (e.g., first thing in the morning before fatigue sets in).
- Motivation Boost: Remind yourself of the energy benefits you’ll feel after exercising. Think of it as an investment in your energy levels.
Boredom with Exercise:
- Vary your routine and gamify it. Try new classes and different types of cardio, incorporate strength training, or explore outdoor activities. Use apps that offer guided workouts, virtual challenges, or gamified fitness. Listen to podcasts or audiobooks while you exercise. Work out with a friend.
- Motivation Boost: Treat your workout as an adventure or a challenge, not a chore. The variety itself can be energizing.
Self-Consciousness/Embarrassment:
- Start in a private or choose a welcoming environment. Begin with home workouts using videos or apps. Look for gyms with a supportive, non-intimidating atmosphere. Focus on how your body feels and what it can do rather than how it looks. Remember that most people at a gym are focused on their own workout.
- Motivation Boost: Recognize that taking care of your health is a personal journey. Your primary audience is you. Confidence builds with consistency and effort.
Unrealistic Expectations/Lack of Visible Results:
- Shift your focus from aesthetics to non-scale victories and health benefits. Celebrate improved sleep, better mood, increased energy, less stress, stronger muscles, better endurance, or better fitting into clothes. Take progress photos and measurements for a more accurate visual representation than just the scale. Understand that significant physical changes take time and consistency (weeks to months).
- Motivation Boost: Set process goals (e.g., “I will exercise three times this week”) rather than just outcome goals (e.g., “I will lose 10 pounds”). Focus on the journey and the immediate positive feelings.
Lack of Social Support:
- Find an accountability buddy or a supportive community. Exercise with a friend, join a fitness class or find an online fitness group. Share your goals with supportive family members.
- Motivation Boost: Knowing someone is counting on you can be a powerful motivator. Shared effort can make exercise more enjoyable and less intimidating.
High Cost or Lack of Resources:
- Embrace free and low-cost options. Walking, running, bodyweight exercises (push-ups, squats, planks), hiking, and cycling are all free. Use free online workout videos (YouTube, fitness apps with free trials). Check out community centers for affordable classes. Utilize parks, public tracks, and stairs.
- Motivation Boost: Realize that your body is the best gym you have. Creativity can overcome financial barriers.
Past Negative Experiences:
- Reframe your narrative and redefine the exercise. Acknowledge past experiences, but consciously decide that this time is different. Don’t repeat what you disliked. If you hated gym class, don’t try to replicate it. Focus on gentle, enjoyable movement. Consider activities that don’t feel like “exercise” but are still physical (e.g., gardening, dancing to music at home, playing active games with kids).
- Motivation Boost: See this as an opportunity to build a new, positive relationship with your body and movement. It’s about finding what brings you joy and well-being now, not reliving old memories.
That’s it, folks! Stay healthy and live to the fullest. – Rich Uzelac