If you don't include physical activity in your daily
routine, what's stopping you? Consider common barriers to fitness — and
practical strategies for keeping your exercise program on track.
Sticking to a regular exercise schedule isn't
easy. After all, there are plenty of potential hindrances — time, boredom,
injuries, self-confidence. But these issues don't need to stand in your way.
Consider practical strategies for overcoming common barriers to fitness.
I don't have enough time to exercise
Setting aside time to exercise can be a
challenge. Use a little creativity to get the most out of your time.
Squeeze in a few 10-minute
walks throughout the day. If you don't have time for a
full workout, don't sweat it. Shorter spurts of exercise spaced throughout
the day offer benefits, too.
Get up earlier.
If your days are packed and the evening hours are just as hectic, get up 30
minutes earlier twice a week to exercise. Once you've adjusted to
early-morning workouts, add another day or two to the routine.
Claim the back row of the
parking lot as your own. Or park a few blocks away and
walk quickly to your destination.
Rethink your rituals.
Your weekly Saturday matinee with the kids or your best friend could be
reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to
Exercise is boring
It's natural to grow weary of a repetitive
workout day after day, especially when you're going it alone. But exercise
doesn't have to be boring.
Think of it as an activity.
If you choose activities you enjoy, you're more likely to stay interested.
Remember, anything that gets you moving counts.
Vary the routine.
Rotate among several activities — such as walking, swimming and cycling
— to keep you on your toes while conditioning different muscle groups.
Join forces with friends,
relatives, neighbors or co-workers. Enjoy the camaraderie, and
offer encouragement to one another when the going gets tough.
Check out exercise classes or
sports leagues at a recreation center or health club.
Learn new skills while getting a great workout.
I'm self-conscious about how I look when I exercise
Don't get down on yourself! Remind yourself
what a great favor you're doing for your cardiovascular health, or focus on how
much stronger you feel after a workout. Praise yourself for improving your
stamina and making a commitment to lifelong fitness.
If you're still uncomfortable exercising in the
presence of others, go solo at first. Try an exercise video or an
activity-oriented video game. Consider investing in a stationary bicycle,
treadmill, stair-climbing machine or other piece of home exercise equipment. As
you become healthier and more at ease with exercising, your self-confidence is
likely to improve as well.
I'm too tired to exercise after working all day
No energy to exercise? Without exercise, you'll
have no energy. It's a vicious cycle. But breaking the cycle with physical
activity is one of the best gifts you can give yourself.
Try a morning dose of
exercise. Remember the suggestion to get up 30 minutes
earlier to exercise? Hop on the treadmill or stationary bicycle while you
listen to the radio or watch the morning news. Or step outside for a brisk
Make lunchtime count.
Keep a pair of walking shoes at your desk, and take a brisk walk during your
Put workout clothes on top of your dresser, socks and all. Keep a full water
bottle in the fridge. Have an exercise video queued up and ready to go when
you get home at night.
Hit the hay earlier.
Running on empty is no way to face a full day. Go to bed earlier to make
sure you're getting enough sleep.
I'm too lazy to exercise
If the mere thought of a morning jog makes you
tired, try these thoughts on for size:
Set realistic expectations.
If your mental bar is too high, you might give up without even trying. Start
with a walk around the block. Don't give up if you feel worn out. Take
another walk around the block tomorrow. Keep it up, and eventually you'll no
longer feel worn out. That's progress!
Work with your nature, not
against it. Plan physical activity for times of the day
when you tend to feel more energetic — or at least not quite so lazy.
Schedule exercise as you would
schedule an important meeting or appointment.
Block off times for physical activity, and make sure your friends and family
are aware of your commitment. Ask for their encouragement and support.
I'm not athletic
Natural athletic ability isn't a prerequisite
to physical activity. Try something simple, such as a daily walk. Better yet,
team up with friends who are in the same boat. Have fun while helping each other
work out. Don't worry about becoming a superstar athlete or joining the
hard-bodied athletes at the fitness club. Simply focus on the positive changes
you're making to your body and mind.
I've tried to exercise in the past and failed
Don't throw in the towel! You can't see it when
you lower your cholesterol or reduce your risk of diabetes, but that doesn't
mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and
learn from your mistakes.
Start small and build up to more-intense workouts later, when your body is
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 you can more
easily achieve, such as exercising 20 minutes a day, three days a week for
the first month.
Remember why you're
exercising. Use your personal fitness goals as motivation
— and reward yourself as you meet your goals.
I can't afford to buy expensive equipment or join a health club
You don't need a membership at an elite gym to
get a great workout. Consider common-sense alternatives.
Do strengthening exercises at
home. Use inexpensive resistance bands — lengths of elastic
tubing that come in varying strengths — in place of weights. Lift plastic
milk jugs partially filled with water or sand. Do push-ups or squats using
your body weight.
Watch an exercise video.
Try videos on dance aerobics, cardio-kickboxing, yoga or tai chi. For
variety, trade exercise videos or games with a friend.
Start a walking group.
Round up friends, neighbors or co-workers for regular group walks. Plan
routes through your neighborhood or near your workplace, along local parks
and trails, or in a nearby shopping mall.
Take the stairs.
Skip the elevator when you can. Better yet, make climbing stairs a workout
Try your community center.
Exercise classes offered through a local recreation department or community
education group might fit your budget better than an annual gym membership.
I'm afraid I'll hurt myself if I exercise
If you're nervous about injuring yourself,
start off on the right foot.
Take it slow.
Start with a simple walking program. As you become more confident in your
abilities, add new activities to your routine.
Try an exercise class for
beginners. You'll learn the basics by starting from
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.
My family and friends don't support my efforts to exercise regularly
Remind those close to you of the benefits of
regular exercise — and then bring them along for the ride!
Get your kicks with your kids. Sign up for a parent-child exercise class. Pack a picnic
lunch and take your family to the park for a game of tag or kickball. Splash
with the kids in the pool instead of watching from your chair.
Propose a new adventure.
Instead of suggesting a workout at the gym, invite a friend to go to an
indoor climbing wall or rent a tandem bicycle for the weekend.
Do double duty.
Volunteer to drive your teens to the mall, and then walk laps inside while
you wait for the shoppers. Try the same trick at your child's school during
lessons, practices or rehearsals.
If necessary, have a heart-to-heart with your
loved ones. If they don't share your fitness ambitions, ask them to at least
respect your will to get fit.