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2. Too tired after work/Lack of
energy Schedule physical activity for times in the day or week when you feel energetic. This may be before work or during the day. Exercise is best done earlier in the day versus late at night, so try to incorporate it into your morning routine (i.e. hop on the treadmill after breakfast while watching the morning news), or during breaks or downtime that you may have in the middle of the day. |
Try these stretches |
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3. Fear of injury
Get a checkup before planning a
fitness routine if you have a pre-existing condition. Learn what’s safe for you
to do.
For example, if you experience knee pain, try other methods of activity such as chair exercises, swimming, or other low-impact activities. Talking to your physician can be very helpful.
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Stretching before and after your activity will help to prevent injury. |
Exercise shouldn’t hurt if you go slowly and gradually at first. Choose something you can do without getting sore. Consider your age, fitness level, skill level, and health status. Always warm up and stretch before you do something active, and cool down afterwards. If the physical activity you are doing causes you pain, you may be overdoing it or doing it incorrectly. Remember that health benefits are gained through moderate physical activity which should NOT involve pain. If you have been inactive in the past, start with 5-10 minutes and build up to at least 30 minutes per day if possible. Take a beginner’s exercise class, or consider working one-on-one with a personal trainer. |
4. Lack of motivation
Find something you enjoy doing. Try
different activities on different days.
Plan ahead. Make physical activity a regular part of your daily or weekly schedule, and write it on your calendar.
Invite a friend, neighbor, co-worker or relative to exercise with you on a regular basis and write it on both your calendars. This could progress to joining an exercise group or class with that person.
Incorporate physical activity into your daily routine, such as when watching TV, or spending time with your family (i.e. group walks, playing catch, riding bikes, paddle boating). Find some other fun ideas on how to incorporate exercise with your family.
Set realistic goals. Don’t promise yourself you’re going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals that you can more easily achieve, such as exercising three days a week for the first month. Also, remember your PERSONAL goal and reward yourself when you meet that goal! Find tips on staying motivated with a fitness program.
5. Lack of resources
Select activities that require
minimal facilities or equipment, such as walking, jogging, jumping rope, or
calisthenics (weight training). Use cans of food for weights if you do not own
any. Other activities that do not require use of the gym or exercise equipment
are: playing with your kids and/or pets in the park, doing something with
friends and/or family (i.e. walking at the mall). Find more low-cost ideas on
shaping up and fitness on a budget.
Explore inexpensive, convenient resources available in your community, such as community education programs, park and recreation programs, worksite programs, etc.
6.
Not having the right clothes
Wear anything
that’s comfortable as long as you have shoes that fit well and socks that don’t
irritate your skin. Visit RoadRunner Sports for the perfect fit
guide.
For women, finding comfortable exercise clothes and/or a sports bra can also be problematic. Visit Title 9, a sports and fitness clothing company specifically for women.
7. Weather conditions
Develop a set of regular
activities that are always available regardless of the weather (i.e. indoor
cycling, aerobic dance, indoor swimming, calisthenics, stairclimbing, jump rope,
mall walking, dancing, gymnasium games, etc).
Look at outdoor activities that depend on weather conditions (i.e. skiing, outdoor swimming, outdoor tennis, etc.) as “bonuses” – extra activities possible when weather and circumstances permit.
8. Self-conscious/Lack of skill
Start with an activity you can practice on your
own, such as following along with an aerobics, yoga or pilates video. Once you
build up your confidence, consider including friends, or joining a class.
Select activities that require no new skills, such as walking, jogging, or climbing stairs, OR invest in home exercise equipment.
Exercise with close friends who are at the same skill level as you are, or find a friend who is willing to teach you new skills.
Sign-up for a beginner’s class where everyone else will be at your same skill level.
9.
Having special needs
Whether you are pregnant, retired,
have a physical disability, or have other special needs that are keeping you
from being physically active, visit these sites to get some ideas on how to
incorporate activity into your lifestyle:
a. Physical Activity for People with Disabilities.
b. “Sit and Be Fit” – For those who have physical limitations, are out of shape, or aging.
c. Solutions to problems faced by people who are overweight when starting an exercise program.
d. Suggestions for people with special needs and/or currently low activity levels and how to incorporate physical activity into your daily routine.
e. American Diabetes Association – A resource for people with diabetes who would like to begin exercising and how to do so safely.
f. Exercise for women who are pregnant: Kids Health or Baby Center.
10.
Frequently traveling
Some ideas for
incorporating physical activity into your routine while traveling are: pack a
jump rope in your suitcase, walk the halls/climb the stairs in your hotel
(instead of taking the elevator), stay in places with pools or exercise
facilities, join the YMCA or YWCA (ask about reciprocal membership agreement),
visit the local shopping center(s), and finally, bring your favorite exercise
video with you.
Visit Traveling for Business? for simple tips to maintain your fitness program when you’re away from home.
None of the above
If the above barriers do not apply
to your situation, or if you would like more information, tips, or advice, click
here.
Back to Barriers Page