How to Overcome Fitness Barriers
There is nothing that can give you more health and energy than being fit. Exercise has many benefits. You are less stressed. You sleep better. It helps you be more mentally alert. You are healthier and have more energy to enjoy and have fun in life.
So, what stops you? Why do people join a gym in January but stop going in March? You and your health are worth spending time getting and staying fit!
Here are some strategies for overcoming 4 fitness barriers:
1. Lack of Time & Resources
We are all busy. If it is important, you find time. Identify available time slots. Monitor your daily activities for 1 week. Identify three 30-minute time slots you could use for a physical activity. If you have a super busy week, find three 10-minute time slots for that day. You can do interval training for 10 minutes.
Choose activities which:
Require minimal facilities or equipment such as walking, jump roping. dancing around the house, and strength and flexibility exercises.
Identify inexpensive , convenient resources available in your community such as worksite programs, online classes, community education, etc. Contact us to try a free online yoga class.
Add physical activity into your daily routine, for example:
Walk or ride your bike to work or to do an errand or shopping.
Organize social activities around physical activities.
Walk the dog farther.
Exercise while watching TV.
Make time for physical activity. Think of exercise like brushing your teeth. You brush your teeth every day. You don’t stop brushing your teeth when you go on vacation, do you? Approach exercising the same way.
Find ways to add activity to your day. Walk, jog, take a fitness class, or swim over lunch. Take fitness breaks instead of coffee breaks. My husband worked on the 7th floor. He stopped taking the elevator and climbed the stairs to his office. It didn’t take any more time but made a difference in his fitness level and keeping a healthy weight.
Find activities that take a minimal amount of time when you have a busy schedule. Walking, jogging, stair climbing you can do anywhere without having to drive somewhere. Dance around the house!
2. Social Support
When we are learning new behaviors, it helps to get support and be accountable to others.
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Exercise with friends who are at the same skill level as you. Most of us have a tendency to compare ourselves to others and get discouraged. Congratulate yourself on exercising.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people.
Join a Y, hiking, walking club. Contact us to try a free online yoga class.
I just joined a walking group that has full moon walks! At your parks and community ed they have pickleball and other activities that you can do.
3. Lack of Energy
Schedule physical activity for times in the day/week when you feel energetic.
If you are tired, dance around the house or go for a walk for 10 minutes. Chances are you will feel better after you start.
Convince yourself that if you give it a chance, exercise will increase your energy level, then do it. Focus on how much better you will feel when you get fit.
4. Lack of Will Power
Plan ahead. Make physical activity a regular part of your daily/weekly schedule. Write it into your calendar!
Invite a friend to exercise with you on a regular basis and write it in on both of your calendars.
Join an exercise group or class.
Make it fun! I used to run the steps at Minnehaha Falls. It was beautiful. When people heard I ran steps they suggested I run the steps at the stadium. Yuk! That did not appeal to me. It was being in nature that motivated me. I like biking outside I don’t like biking on a stationary bike. If I must be indoors. I would watch a fun show on TV while I do it. Play fun music or listen to a podcast, whatever works for you to make exercise enjoyable.
Right now, write some exercise times in your calendar. Invite a friend!
Make it fun and enjoy the healthier new you!