Why do we sometimes avoid exercise, even though we know it's good for us?

I've recently been asked to comment on the psychological dynamics behind exercise avoidance and to give some practical strategies to overcome common excuses. 

Although I’m not a sports psychologist, there are many overlapping psychological principles that apply here, particularly around motivation and self-discipline.

Avoiding exercise is something many people can relate to, as our mind often comes up with reasons to opt out of activities that feel demanding. Here’s a look at why people avoid exercising, common excuses, and practical ways to overcome them.

So why do people make excuses to avoid exercising?
Excuses to avoid exercise are often rooted in the brain’s natural tendency to seek comfort and avoid discomfort. Exercise, especially if it feels strenuous, triggers a mental association with effort, potential failure, or discomfort, which can make it easy to justify avoidance. For many, exercise might also feel like an added “chore,” so the mind finds ways to downplay its benefits and focus instead on short-term comfort, such as relaxing or staying inside. Psychologically, this avoidance is a form of “immediate gratification” where the brain prefers the comfort of now over the potential benefits of later.

What are some of the most common excuses people use, and why?
Some of the most common excuses people use include: “I don’t have time,” “I’m too tired,” “I don’t enjoy exercise,” and “I’ll start tomorrow.” Each of these excuses stems from different underlying beliefs. For example, the “I don’t have time” excuse often masks a prioritisation issue, where exercise is seen as less important than other activities. “I’m too tired” is often tied to a cycle of inactivity, as the less we move, the more lethargic we feel. “I don’t enjoy exercise” can stem from a lack of positive association with physical activity, which may mean the person hasn’t found an enjoyable type of exercise yet. “I’ll start tomorrow” is a form of procrastination, where the mind postpones action to avoid immediate effort.

How can I effectively overcome these excuses and motivate myself to exercise more regularly?
To overcome exercise avoidance, it’s essential to create a mindset that values long-term benefits over immediate comfort. Here are some strategies:

•  Reframe Exercise as Self-Care: Rather than viewing exercise as a chore, reframing it as an act of self-care can help create a positive association. Remind yourself of the physical and mental benefits that come from regular movement, such as stress relief, increased energy, and improved mood.
•  Start Small and Build Consistency: Committing to just five or ten minutes a day, especially at first, helps build the habit of exercise without overwhelming yourself. Research in behaviour change shows that establishing a small, consistent routine can make it easier to gradually increase intensity and duration over time.
•  Find an Activity You Actually Enjoy: The idea of the “runner’s high” can be misleading, as not everyone experiences it, and many don’t enjoy running or other forms of high-impact exercise. It’s important to remember that exercise can look different for everyone, and finding what works for you is key to staying consistent. Whether that’s dancing, walking, swimming, or even gardening, expanding your view of exercise helps to focus on activities you genuinely look forward to, rather than feeling obligated to do something simply because it’s popular.
•  Set Clear, Achievable Goals: Setting realistic goals, such as exercising three times a week for 20 minutes, can help create a sense of accomplishment. As you reach these goals, you build confidence and motivation, making it easier to stick to a routine.
•  Identify and Challenge Your Excuses: When an excuse arises, ask yourself if it’s a genuine obstacle or a form of avoidance. For example, if you feel too tired, try a short, gentle workout and see if it energises you. Often, taking that first step is enough to overcome the initial resistance.

Creating a positive relationship with exercise is about consistency and self-compassion. By focusing on activities you enjoy, setting manageable goals, and gradually building a routine, you can overcome the mental blocks and make regular movement an uplifting part of your life.