Fitness Barriers: Overcoming Common Challenges
Committing to regular exercise is not easy. Learn practical tips for overcoming common obstacles.
- an introduction
- I do not have time
- I think exercise is boring
- I feel shy
- I feel tired
- I feel very lazy
- I'm not an athlete
- I tried and it didn't work
- I Cant Handle This
- I'm afraid of hurting myself
- My family does not support me
Committing to regular exercise is not easy. After all, there are many potential barriers, such as time, boredom, injuries and self-confidence. However, these issues don't necessarily have to stand in your way. Consider the following practical strategies for overcoming common hurdles to getting in shape.
1. I don't have much time to exercise
Making time for exercise can be challenging. So use a little creativity to make the most of your day.
- Incorporate short walks into your day: If you don't have time for a full workout, don't worry. Doing brisk exercise for shorter periods, such as 10 minutes of walking spaced throughout the day, isn't without benefits, too.
- Get up early: If the days are hectic and the nights are hectic, wake up 30 minutes earlier twice a week to exercise. Once you've adjusted to exercising early in the morning, add another day or two to your routine.
- Drive less, walk more: Park in the last row of the garage or even a few blocks away and walk to your destination.
- Renew your rituals: You can change your habits of playing and having fun with your kids or a best friend during the weekend by taking up cycling, attending rock climbing lessons, or going to the pool.
2. I think exercise is boring
It's normal to get tired of repetitive exercises day in and day out, especially if you're exercising alone. But exercise doesn't have to be boring.
- Choose Activities You Enjoy: This way, you'll likely still be interested. And remember, anything that gets you moving is important.
- Vary your routine. Do a variety of activities, such as walking, swimming, and cycling, to stay active while conditioning different muscle groups.
- Join groups: exercise with friends, relatives, neighbors or co-workers. This way you will enjoy the company and encouragement of the group.
- Learn New Options: Learn new skills while you practice. Take a sports class or sports tournament at the recreation center or health club.
3. I am ashamed of what I will look like
Don't underestimate yourself! Remind yourself that you are doing your cardiovascular health a great favor, and focus on how much stronger you will feel after working out.
- Avoid crowds: If you feel uncomfortable exercising with others, go by yourself first. Try imitating an exercise video or try an activity-based video game. Or consider investing time in switching on a stationary bike, treadmill, stair-climber or other home exercise equipment.
- Focus on the future: Praise yourself for making a commitment to your health. And remember, the more physically fit you are and the more comfortable you are with exercising, the more confident you'll likely be, too.
4. I'm too tired to exercise after work
Don't have the energy to exercise? Well, without exercise you will not have energy either. It's a vicious circle. But by breaking that cycle with physical activity, you're giving yourself the best gift for it.
- Try a little exercise in the morning: Remember the suggestion that you wake up 30 minutes early to exercise? Hop on the treadmill or stationary bike while you listen to the radio or watch the morning news. Or take a brisk walk outside.
- Make lunchtime count: Keep walking shoes at your desk and take a brisk walk during your lunch break.
- Be prepared: Make sure you have comfortable shoes and loose-fitting clothes for exercise, to wear when you go to the mall or travel.
5. I feel too lazy to exercise
If you feel tired just thinking about jogging in the morning, try these tips:
- Set realistic expectations: If your mental bar is too high, you may give up without even trying. Start by walking around the block. And don't give up if you feel tired. Go for another walk around the block the next day. Do this until you finally find that you are no longer tired.
- Work with your nature, not against it: plan physical activity for the time when you tend to feel most energetic or at least when you do not feel sluggish.
- Schedule exercise just as you would any other important date: make time for physical activity, make sure your friends and family know about this commitment, and ask for encouragement and support.
6. I'm not a sports person
Natural athletic ability is not a prerequisite for physical activity. Even if you've been inactive for a while, it's never too late to become more active.
- Keep it simple: Try simple exercises, such as taking a daily walk. Start slowly and give your body a chance to get used to the increased activity.
- Find company: Choose an activity you like, like dancing or gardening, and invite friends to join you. So you'll enjoy what you're doing while you help each other out with your exercises.
- Ditch the competition: Don't bother becoming a star athlete or joining the burly athletes in a fitness club . Simply focus on the positive changes you are making to your body and mind.
7. You've tried to exercise before and failed
Don't give up. You may not be able to see your cholesterol lower or reduce your risk of diabetes, but that doesn't mean you're not doing yourself a great favor. Reassess what went wrong and learn from it.
- Do yourself a favor: Start with simple exercises and build up to more intense exercises later when your body is ready.
- Set Realistic Goals: Don't promise yourself an hour of exercise a day and then get frustrated when you fall short. Stick to goals you can easily achieve, such as exercising 20 minutes a day, three times a week for the first month.
- And remember why you exercise: Use your personal fitness goals as motivation, and reward yourself when you achieve them.
8. I can't afford a health club
You don't need a fancy gym membership to do a great workout. Consider common alternatives.
- Do strength training at home: Use inexpensive resistance bands (rubber tubes of different lengths) instead of weights. Do push-ups or squats using your body weight.
- Form a walking group: Gather friends, neighbors, and co-workers to go on regular group walks. Take the roads in your neighborhood, near your workplace, along local parks and trails, or near the mall.
- Use the stairs: Avoid the elevator whenever possible. Better yet, make climbing stairs an exercise in itself.
- Try a community center in your area: Exercise classes offered by community education groups or local recreational activity centers may fit your budget more than an annual gym membership.
9. I'm afraid of hurting myself if I exercise
If you're worried about getting injured, get off to a good start.
- Take it easy : start with a simple walking program. As you gain confidence in your abilities, add other activities to your routine.
- Try our beginner's activity class: you'll learn the basics by starting from scratch.
- GET HELP FROM THE PROFESSIONALS: Get private fitness lessons from a certified expert who can monitor your movements and point you in the right direction. If you've had a previous injury, you may first want to see a sports medicine doctor who can evaluate your condition and recommend specific treatment, such as physical therapy.
10. My family does not support me in my efforts
Remind those close to you of the benefits of regular exercise and gather them to watch.
- Do activities with your kids: Sign up for parent-child aerobics classes. Go for a picnic lunch and take the family to the park for a game of catch or kickball. Swim with the kids in the pool instead of watching them from your seat.
- Suggest a new adventure: Instead of telling your friends to work out at the gym, invite them to climb the walls indoors or rent a two-seater bike for a weekend ride.
- Double up: Volunteer to drive your teens to the mall and then walk the mall while you wait for them. Try this trick at your child's school during lessons, rehearsals or practice shows.
If necessary, be sure to have a frank dialogue with your loved ones. If they don't share your aspirations for fitness, ask them to at least respect your desire to get fit.