We all know exercise is good for us.

Regular physical activity, according to the Centers for Disease Control and
Prevention, can lower people's risk of a heart attack, colon cancer, diabetes and high blood pressure, as well as help with weight control, relieve arthritis pain and even reduce symptoms of depression. It can also cut down on visits to the hospital and doctor's office, as well as the need for medications.

Apparently, however, that's not enough to get us up off our couches and into
the gym. More than half of U.S. adults don't engage in activity levels
consistent with public health recommendations--and 24% aren't active at all
in their free time.

The most common excuse: a lack of time. On top of commuting and working 60
to 80 hour weeks, you have a spouse and children competing for attention at
home. By the end of the day, the need for sleep tends to override any desire
to get fit. A 2007 University of Pittsburgh physical activity study, for
instance, found that having a baby alone can cause men to work out almost
4.5 fewer hours per week, while women's activity levels fell by 1.3 hours.

10 Reasons You're a Couch Potato

But, fitness experts say, there's more to it than that. Any number of
factors might be influencing your lack of motivation to get moving, ranging
from where you live to how well you adapt to changes in your life.

"People underestimate the psychology (involved)," says Fabio Common, an
exercise physiologist and research scientist with the Genesis Wellness Group
and a consultant for the American Council on Exercise.

To begin with, women generally work out less than men, says Amy Eyler,
associate professor at the Saint Louis University School of Public Health
and editor of a book examining women and physical activity. Through her
research, Eyler found Caucasian women felt guilty taking time for
themselves, while Latina, American Indian and African-American women cited
societal pressure to care for others before themselves.

For some people, the idea of going to the gym and figuring out how to use
the array of equipment is terrifying. Others don't like the idea of huffing
and puffing in their sweats in front of a crowd.

Women, in particular, are less likely to take a walk if they don't see other
women in their neighborhood  exercising,
Eyler says. That could be because they they don't feel safe or worry that
exercising isn't an accepted local norm, or it could be because of a simple
lack of encouragement.

Safety can be an even bigger roadblock. People with lower incomes tend to be
less physically active. New research from Harvard University published in
the journal PLoS Medicine suggests one major reason is that people living in
low-income areas may not consider their neighborhoods safe enough to perform
outdoor exercise. In a 2007 study, women in a low-income section of Boston
who reported feeling unsafe at night took 1,000 fewer steps per day than
other women--that's 20% less physical activity.

Or perhaps you're just out of self-control. If you've spent the day trying
to avoid birthday cake or a smoke break at the office, you may not have the
stamina to hit your evening spinning class. Researchers from Florida State
University have found that self-control isn't an unlimited resource. The
more self-control you exert, the less you have left.

Whatever your barriers are, Comana says, in most cases there's something you
can do to overcome them. If you don't think you can afford a gym membership,
which averages up to $55 a month for individuals, according to the
International Health, Racquet and Sportsclub Association, at least try
asking if the initiation fee can be waived.

If you really don't have an hour to change into workout gear and get sweaty,
make a point of briskly walking between your daily appointments. Ten minutes
here and 10 minutes there can add up. If gyms intimidate you, consider
joining a specialty club, such as Curves--a fitness and weight-loss facility
for women--or the boomer-friendly chain Nifty after Fifty.

And if you hate the idea of exercising in general, Comana recommends working
with a personal trainer who can help you get past your negative association
by starting you out slowly. Once you've exceeded your trainer's expectations
and felt your dopamine and energy levels rise, you may start to realize you
can do this.

You just have to be willing to get up off the couch and change.

"If you don't factor behavior change into your program," Comana says, "your
program is worthless."

 

1. You're Intimidated

 

For some people, the idea of going to the gym and figuring out how to use
the array of equipment is terrifying. Others don't like the idea of huffing
and puffing in their sweats in front of a crowd. If gyms intimidate you,
consider joining a specialty club, such as Curves--a fitness and weight-loss
facility for women--or the boomer-friendly chain Nifty After Fifty

 

2. You're All Out Of Self-Control

 

If you've spent the day trying to pass up office sweets, you may not have
the stamina to hit your evening gym class. Researchers from Florida State
University have found that self-control isn't an unlimited resource. The
more self-control you exert, the less you have left. If you're looking to
replenish your supply, experts suggest getting some sleep

 

3.You're In Pain

 

New research from Australia's Flinders University has shown that among those
aged 63 to 86, physical ailments were the most common barrier to exercise.
That's despite the fact that health concerns were the age group's strongest
motivation for being active. If pain is keeping you away from the gym, talk
to a trainer for help coming up with a work out that's gentle on your
muscles and joints. Water exercise and aerobics could be one option.

 

 

4. Nobody Else Is Doing It

 

If women, in particular, don't see other women in their neighborhood
exercising they're less likely to take a walk or hit the gym themselves,
according to Amy Eyler of the Saint Louis University School of Public
Health. That could be because of perceptions of safety, a lack of feeling
that exercising is an accepted local norm or a simple lack of encouragement.

 

5. It Costs Too Much

 

The average monthly gym membership rate is $39 to $55 per month for
individuals and around $102 for a family, according to the International
Health, Racquet and Sportsclub Association. If that's too rich for your
blood, you do have options. Check to see if your employer offers a gym
discount and try putting your negotiating skills to use. You may be able to
get a better deal or at least have the initiation fee waived

 

6. It's Not As Easy As It Was In High School

 

You probably didn't have to think about exercising in high school. You ran
track and played basketball on the weekends, and there was always daily gym
class. But in college you weren't good enough to make a team and quickly
found other ways to spend your time. An inability to cope with change is one
of the biggest reasons physical activity declines as we transition from
adolescents to young adults, says McMaster University researcher Steven Bray

 

7. You Don't Like Exercise

 

When it comes to choosing between sitting on the couch or taking a walk,
some people just prefer the sedentary option. That's a shame, researcher
say, since apart from being a great way for people to lose weight, exercise
has been shown to improve cognitive function, help control hypertension and
reduce the risk of developing depression.

 

8. You Just Don't Have The Time

 

It's the most common excuse people use to explain why they're not working
out, trainers say. People are just too busy. Women, in particular, tend to
say they feel too overloaded to find time to hit the gym, according to
research from the Saint Louis University School of Public Health. Experts
say people need to schedule time in their days to work out, just as they
would a meeting, and make an effort to take brisk walks during the day.

 

9. It's The Environment, Stupid

 

While for some a drop of rain is enough to prevent them from working out,
for others it's the lack of pretty habitat. A 2002 study from the University
of Queensland in Australia showed that pleasant surroundings can positively
affect people's willingness to exercise. Having aesthetically pleasing and
convenient places to walk, run and bike were all linked with physical
activity.

 

 

10. It Isn't Safe

 

People with lower incomes tend to be less physically active. New research
from Harvard University suggests one major reason is that people living in
low-income areas may not consider their neighborhoods safe enough to perform
outdoor exercise. In a 2007 study, women in a low-income section of Boston
who reported feeling unsafe at night took 1,000 fewer steps per day than
other women--that's 20% less physical activity.