• Real people share why they skip exercise – what’s your excuse?

We’ve all heard it before: exercise is good for you. The Centers for Disease Control and Prevention (CDC) recommends at least 30 minutes a day of physical activity, yet many of us don’t meet that target. 

The excuses are easy to find and sometimes they’re pretty relatable. To dig deeper, Brunch asked some of our readers to share their reasons for skipping regular workouts and then spoke with fitness experts to learn how even a little movement can make a big difference.

A list of excuses 

For some, the biggest hurdle is time. “I travel a long distance to get to my office, work a full 9-to-5, and then spend another two-and-a-half to three hours on the road going back,” explained Amila Silva. “By the time I get home, I just don’t want to spend the little time I have left exercising. I would rather spend it with my dogs and my family.” 

Sumithra Murage, a full-time mother, feels the same pressure in a different way: “I simply don’t have the time. Sometimes I walk with my son, but only if his schedule aligns with mine. Otherwise, I just can’t keep up. Honestly, it’s also kind of boring. I didn’t grow up with sports, so exercising just for the sake of it feels strange.”

Others say motivation, or the lack of it, is what holds them back. Mayuri Pathirana admitted: “I don’t like to do things on my own and it’s really difficult to get motivated alone. My friends don’t always have the same schedule. Sometimes I get the urge to go for a run or hit the gym, but when I check with my friends they’re busy, or they cancel. I lose consistency because I don’t have that support.”

For Shehani Palihawadana, the obstacle is embarrassment. “I actually bought a gym membership because I can’t work out at home, but I’m too embarrassed to go. I feel like I need the right clothes, I don’t know how to use the machines and I’m too shy to ask for help. It’s difficult to even get started.” 

S. Chithra, a grandmother, believes age is the barrier: “I didn’t exercise much when I was young, and now I feel it’s too late to start. My body has some issues and I would rather spend time with my grandkids. Exercising feels like a waste of the little time I have.”

Meanwhile, Madhawa Kodithuwakku has a very different problem: “I hate sweating. I sweat too much and it’s such an inconvenience. Every time I work out, I feel like I’m just living in the shower; showering before work and after the gym, along with endless laundry. It becomes a cycle. I once exercised twice a week for a month, and the amount of laundry I had to do was crazy. It feels like a luxury to keep up with that lifestyle.”

From these conversations, a list of familiar excuses emerged:

• I’m too tired
• 
  
• I don’t have time (or I’m a full-time parent)
• 
  
• I need more motivation
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• I don’t like exercising alone
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• I get bored easily
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• I’m too old, unfit, or embarrassed to start
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• I can’t stick with a programme
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• I hate sweating and the inconvenience it brings

Experts’ perspectives 

So what do the experts say? Fitness trainer Aadesh Balasingham pointed out that one of the most common excuses – being too tired – was actually solved by exercise itself. “Exercise is a paradox,” he explained. “It can make your muscles physically tired, but you’ll actually feel more energised. It increases blood flow, which means your heart is pumping oxygen to your brain, muscles, and tissues faster.” 

His advice is to start small. “If you’re exhausted, begin with walking, biking, or yoga. Do it at the time of day when you feel most energetic. Even 10 minutes is better than none, and you can add a minute each week. It becomes part of your schedule before you know it.”

Time, Aadesh admitted, was the next big hurdle. “Our modern 24/7 lifestyle leaves people feeling like there’s not enough time to work out. But instead of trying to find time, make time. Walk while you’re on the phone, take a brisk walk during lunch, or wake up 30 minutes earlier. Don’t think of exercise as something separate from your day, blend it in.”

Former fitness instructor Suren Annadurai, who now works in corporate life, said he used to feel frustrated when clients claimed they needed more motivation. “Back then, I thought, ‘How can you not be motivated?’ because my job was to exercise. But now I get it. If losing weight or health alone isn’t enough, give yourself other reasons. Reward yourself for sticking to goals. Make it social; join a dance class, a mummy walking group, or a sports league. Find something you actually enjoy and don’t be afraid to change things up every few weeks.”

Suren also addressed embarrassment and the fear of sweating. “Many women told me they avoided the gym because of clothes, makeup, or not wanting to be seen sweating. But exercise doesn’t have to mean dripping with sweat. You can swim, do yoga, or stretch at home in your pyjamas. Indoor, air-conditioned workouts or slower-paced activities like Pilates and yoga are just as effective at building strength and flexibility,” he said.

At the end of the day, both experts stressed that minimum movement was always better than none. You don’t need to commit to an hour at the gym or buy expensive gear. A walk around the block, stretching while watching TV, gardening, or even dancing with your kids all count. As Aadesh reminded: “Start where you are, do what you can. You don’t need perfection, you just need to move.”

At the end of the day, exercise doesn’t have to mean running marathons or spending hours in the gym. As our readers showed, the reasons for skipping workouts are many, from time pressures and family commitments to embarrassment, boredom, or even a dislike of sweating. 

But as the experts remind us, movement of any kind is better than none. A short walk, a stretch, or dancing around the living room still counts. What matters is finding what works for you and doing it consistently. Because when it comes to exercise, the best workout isn’t the perfect one – it’s the one you’ll actually do.

No-excuse action plan

• Excuse 1: I’m too tired.

Solution: Start small — try walking, yoga, or light biking. Exercise actually boosts energy by improving blood flow. Do it at your most energetic time of day.

• Excuse 2: I don’t have time.

Solution: Blend movement into your day — walk while on calls, take stairs, or fit in 10 minutes at lunch. Add 1–2 minutes each week until it becomes a habit.

• Excuse 3: I need motivation.

Solution: Reward yourself for goals. Join a class, sports group, or find an exercise buddy. Social fun means easier consistency.

• Excuse 4: I don’t like exercising alone.

Solution: Pair up with a friend, join a group, or pick team-based activities like Zumba, dance, or a walking club.

• Excuse 5: I get bored easily.

Solution: Switch it up every few weeks. Rotate between walking, cycling, dancing, or gardening. Variety keeps it fun.

• Excuse 6: I’m too old/unfit/embarrassed.

Solution: Start slow with stretching, yoga, or water aerobics. Exercise at home in comfy clothes — even PJs count! Confidence comes with consistency.

• Excuse 7: I don’t like sweating/the laundry/the showers.

Solution: Choose low-sweat options like swimming, Pilates, or indoor air-conditioned workouts. Movement doesn’t have to mean dripping.

• Excuse 8: I can’t stick with a programme.

Solution: Set realistic goals and build gradually. Missed a day? Start again tomorrow. Consistency is more important than perfection.