The 7 Mistakes We Make Approaching Exercise (And How to Fix Them)
May 5, 2025
Exercise is a cornerstone of health, boosting energy, mood, and longevity—key for Canadians and Brazilians navigating financial stress from tariff volatility or housing woes. But many of us sabotage our fitness goals with common missteps. As a Vancouverite or Rio resident, you’re juggling busy lives, so let’s unpack the seven mistakes we make when approaching exercise, including pitfalls like wrong timing and hating the process, with practical fixes to get you moving smarter.
1. Exercising at the Wrong Time of Day
Mistake: Picking a workout time that fights your body’s rhythm or schedule. Morning sessions can feel brutal if you’re a night owl, while evening gym trips in Vancouver or Rio’s humid nights (25°C+ in May) leave you drained. Research shows cortisol peaks in the morning, aiding strength, but afternoons (3-6 PM) optimize muscle performance (Journal of Strength & Conditioning, 2023).
Fix: Align workouts with your energy peaks—mornings for early birds, afternoons for most. If you’re slammed (e.g., monitoring Bitcoin’s $97,000 surge), try a 20-minute lunch-break walk. In Rio, avoid midday heat; in Vancouver, dodge rainy 7 AM slogs.
2. Hating Every Minute of It
Mistake: Forcing yourself into workouts you dread, like treadmill slogs or CrossFit if you’re not into intensity. A 2024 UBC study found 60% of Canadians quit exercise within three months if it feels like a chore. Hating it spikes cortisol, negating mental health benefits.
Fix: Find joy in movement. Love samba? Join a Rio dance class. Crave nature? Hike Vancouver’s Stanley Park. Even VR fitness games (e.g., Beat Saber) count. Aim for activities that make you smile—compliance soars when you’re having fun. Fact: You will learn to hate not exercising.
3. Setting Unrealistic Goals
Mistake: Aiming for six gym days a week or a 5K run in a month when you’re starting from zero. Overambition leads to burnout or injury—30% of new exercisers report strains (Canadian Physiotherapy Association, 2024). In Brazil, gym culture pushes hard, but skipping recovery risks plateaus.
Fix: Start small: 2-3 sessions weekly, 20 minutes each. Walk 10,000 steps daily or try bodyweight circuits at home. Progress gradually—add one session every two weeks. Track wins with apps like Strava to stay motivated without overwhelm.
4. Ignoring Recovery and Rest
Mistake: Skimping on rest days or sleep, thinking more is better. Overtraining spikes injury risk (40% higher in non-rested athletes, per a 2023 São Paulo study) and stalls progress. Canadians working long hours (post-Carney’s tariff hikes) or Brazilians dodging Bovespa’s 3.5% dip often skip recovery to “maximize” time.
Fix: Schedule one rest day between strength sessions; aim for 7-8 hours of sleep. Active recovery—like yoga or a long beach stroll—keeps you moving without strain. Foam rolling or stretching apps (e.g., StretchIt) cut soreness by 20%.
5. Focusing Only on Cardio or Weights
Mistake: Sticking to just running (common in Rio’s beach culture) or lifting (Vancouver gym trend). Cardio-only risks muscle loss, while weights-only skips heart health. A 2024 McGill study shows balanced routines (cardio + strength) cut chronic disease risk by 30% more than single-focus plans.
Fix: Mix it up—2 cardio days (e.g., cycling), 2 strength days (e.g., squats, push-ups) weekly. No gym? Use resistance bands or run New Westminster’s Quay. In Rio, blend beach sprints with bodyweight circuits. Aim for 150 minutes moderate activity weekly (WHO guideline).
6. Neglecting Nutrition and Hydration
Mistake: Exercising without fueling properly—skipping meals or dehydrating. Canadians grabbing Tim Hortons on the go or Brazilians post-feijoada workouts lose performance. Dehydration cuts endurance by 15% (Journal of Sports Science, 2024), and low protein stalls muscle repair.
Fix: Eat a carb-protein mix 2 hours pre-workout (e.g., banana with peanut butter). Hydrate with 500 mL water 1 hour before, sipping during. Post-workout, try a protein shake or Brazil’s açaí bowl (20g protein). Apps like MyFitnessPal track intake.
7. Comparing Yourself to Others
Mistake: Measuring your progress against Instagram fitness influencers or gym buffs in Rio’s Ipanema or Vancouver’s Yaletown. This tanks motivation—70% of new exercisers feel “behind” within a month (University of Toronto, 2024). Canada’s housing stress or Brazil’s tariff woes already weigh you down; don’t add comparison.
Fix: Focus on your journey. Set personal benchmarks—like shaving 30 seconds off your run or lifting 5 kg more. Join local groups (Vancouver running clubs, Rio’s capoeira classes) for community, not competition. Celebrate small wins to stay consistent.
