How To Overcome Excuses Black Adults Make For Not Exercising Regularly

People produce all kinds of reasons for skipping exercise…some are valid, but many are just excuses.

Here are some of the most common ones I’ve heard from some adult family members and  friends that I have encouraged to exercise for their health and wellbeing, and tips to overcome them that I’ve learned to overcome my excuses:

Time-Related Excuses

1. “I don’t have time.” – This is the #1 excuse, but in reality, most people can find at least 30 minutes in their day if they prioritize it.
2. “I’m too busy with work and family.” – While responsibilities are real, scheduling workouts like meetings can help.
3. “I’ll start next week/month/year.” – Procrastination is the enemy of progress.

Energy & Motivation Excuses

1. “I’m too tired.” – Exercise actually boosts energy levels, making it easier to stay active.
2. “I’m not motivated.” – Motivation follows action. Starting small can create momentum.
3. “Exercise is boring.” – There are endless ways to move—find one you enjoy!

Physical & Health Excuses

1. “I have bad knees/back/etc.” – There are plenty of low-impact exercises like swimming, cycling, or yoga.
2. “I’m too old.” – There’s no age limit to moving your body. Strength and flexibility training can be adapted for any age.
3. “I’m not in shape enough to work out.” – Everyone starts somewhere. The key is to just begin.

Psychological & Social Excuses

1. “I’m the exception.” –  Several family members suggest that my lived experience doesn’t apply to theirs, denial of valid and reliable data is a poor way to make life and death decisions.
2. “People will judge me.” – Most people at the gym are focused on themselves, not you.
3. “I don’t have a workout partner.” – Many people exercise solo or use online communities for motivation.
4. “I don’t see results fast enough.” – Consistency is key. Real progress takes time.

Logistical Excuses

1. “Gym memberships are too expensive.” – Many workouts require no equipment at all. Walking, running, and bodyweight exercises are free.
2. “The weather is bad.” – Indoor workouts are always an option.
3. “I don’t know what to do.” – Free workout videos, fitness apps, and trainers can provide guidance.

Key Takeaway

The bottom line? Most of these excuses can be overcome with a little creativity and a shift in mindset. The key is to start small, stay consistent, and find ways to make exercise a fun and sustainable part of life. Health disparities between Black and White Americans remain a pressing public health issue, with Black adults experiencing disproportionately higher rates of obesity, hypertension, diabetes, kidney disease, and heart disease. Regular physical activity is one of the most effective ways to combat these disparities and promote long-term health.

Trusted Resources

The Wound Docs: Promoting Physical Exercise and Mobility in African American Communities

The Washington Insider:  The Importance of Physical Fitness In the Black Community https://www.washingtoninformer.com/black-community-fitness-disparities/

Cardio Smart: Exercise Wards Off High Blood Pressure in African Americans https://www.cardiosmart.org/news/2017/2/exercise-wards-off-high-blood-pressure-in-african-americans

National Institutes of Health: Estimating physical activity trends among blacks in the United States through examination of four national surveys https://pmc.ncbi.nlm.nih.gov/articles/PMC6079057/