Overcome Obstacles

 

 

Given the health benefits of regular physical activity, we might have to ask why two out of three (60%) Americans are not active at recommended levels.

Many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors, may affect our plans to become more physically active. In fact, the 10 most common reasons adults cite for not adopting more physically active lifestyles are (Sallis and Hovell, 1990; Sallis et al., 1992)

• Do not have enough time to exercise


• Find it inconvenient to exercise


• Lack self-motivation


• Do not find exercise enjoyable


• Find exercise boring


• Lack confidence in their ability to be physically active (low self-efficacy)


• Fear being injured or have been injured recently


• Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals


• Lack encouragement, support, or companionship from family and friends, and


• Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Suggestions for Overcoming Physical Activity Barriers
Lack of time	Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
	Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
	Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence	Explain your interest in physical activity to friends and family. Ask them to support your efforts.
	Invite friends and family members to exercise with you. Plan social activities involving exercise.
	Develop new friendships with physically active people. Join a health club or a hiking club.
Lack of energy	Schedule physical activity for times in the day or week when you feel energetic.
	Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation	Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
	Invite a friend to exercise with you on a regular basis and write it on both your calendars.
	Join an exercise group or class.
Fear of injury	Learn how to warm up and cool down to prevent injury.
	Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
	Choose activities involving minimum risk.
Lack of skill	Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
	Take a class to develop new skills.
Lack of resources	Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or boot camp.
	Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).
Weather conditions	Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Travel	Put a jump rope in your suitcase and jump rope.
	Walk the halls and climb the stairs in hotels.
	Stay in places with swimming pools or exercise facilities.
	Ask if the hotel has an agreement with a local health club to use their facitilies.
	Visit the local shopping mall and walk for half an hour or more.
	Bring your music.
Family obligations	Trade babysitting time with a friend, neighbor, or family member who also has small children.
	Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together. You can spend time together and still get your exercise.

 

 

What negative thoughts do you have that could hinder a healthier lifestyle?

 

 

 

How can you change or challenge these negative thoughts?

 

 

List your personal reasons to exercise.

 

 

 

What can you do on days in which you have a hard time sticking with your exercise program?

 

 

It is important even on your “down” days to keep some forward momentum, so write list of the exercises you can do even when you don’t feel like exercising. Keep a list of what you will do if the weather is bad outside and you can’t go for a run, what is your backup plan?