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Barriers to fitness: Overcoming common problems
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.
By Mayo Clinic staffSticking 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.
Barrier: 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 the pool.
Barrier: 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.
Barrier: 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.
Barrier: 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 walk.
- Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.
- Be prepared. 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.
Barrier: 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.
(1 of 2)
- Overcoming barriers to physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html. Accessed Dec. 8, 2008.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Nov. 6, 2008.
- Ebben W, et al. Motivations and barriers to exercise among college students. Journal of Exercise Physiology Online. 2008;11:1.
- Jewson E, et al. A preliminary analysis of barriers, intentions, and attitudes towards moderate physical activity in women who are overweight. Journal of Science and Medicine in Sport. 2008;11:558.
- Wilcox S, et al. Perceived exercise barriers, enablers, and benefits among exercising and nonexercising adults with arthritis: Results from a qualitative study. Arthritis & Rheumatism. 2006;55:616.
- Wolin KY, et al. Low discretionary time as a barrier to physical activity and intervention uptake. American Journal of Health Behavior. 2008;32:563.
