Given the health benefits of regular physical activity that we touched on last month, it is hard to believe that two out of three Americans are not active at the recommended levels according to the U.S. Department of Health and Human Services. Barriers such as time, motivation, injuries and self confidence hold Americans back from being or becoming regularly physically active. Understanding common barriers and creating strategies to overcome them may help you make physical activity part of your daily life.
Barrier: Lack of Time
Create a weekly calendar and identify available time slots. Start out with three 30-minute time slots. If you don’t have 30 minutes, break up your routine into three 10-minute segments. Gradually build in more time slots as you become more comfortable.
Make getting ready for a workout effortless: pack or lay your clothes out the night before, cue your exercise video so all you need to do is push play. If you are prepared in advance you won’t have any excuses.
Barrier: Lack of Energy
Whether it be lack of energy from your current exercise regimen or your lack of motivation to get started, keep in mind studies show that exercise will improve your mood and give you more energy.
It is natural to grow weary of a repetitive workout day after day, especially when you’re going it alone. Join forces with friends, relatives, co-workers and neighbors to help encourage you to reach your fitness goals.
Check out classes or sport leagues at a recreation center or health club. Many facilities offer the latest and most popular classes ranging from dance to yoga. Change your work out from day to day, concentrating on both strength and cardio. Don’t just use the treadmill; rotate between the elliptical and cycle as well. Health clubs will be able to offer the largest selection of equipment options and will be able to support you along the way.
Barrier: Fear of Injury
Don’t let fear of injury hold you back. Choose an activity that you are confident in. If you aren’t sure what that might be, start simple. Walking is something that you can do with friends or alone. You can also increase the pace and distance when you become more confident with your abilities.
Some health clubs also offer exercise classes for beginners, designed for people who are new to an activity. You may also want to consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert who can monitor your movements and point you in the right direction.
Barrier: Travel
If your job keeps you on the road, you know how challenging it can be to stay fit and trim. Make use of the time at the airport by walking. Stay at a hotel with a fitness center or one located near a fitness facility that offers day passes. Lastly, try to maintain your usual exercise routine. If you’re used to early morning, noon or evening workouts, try to continue getting your exercise at those times.
Don’t let barriers hold you back.
