Barriers to Physical Activity
Ever feel like something always gets in the way of doing physical activity? Look at this list of 10 common barriers and ideas for how to overcome them:
1. Worried about being seen by others?
You could join a male- or female-only gym or work with a trainer one-on-one at your home at first. Once you feel good, you won't worry about how you look. And you'd be surprised at how supportive people can be.
2. Bad times with physical activity in the past?
Start slowly with something that you like. If you don't like gyms, then try something totally different, like walking with a friend or taking dance classes.
3. Not in the mood or have little drive?
Plan ahead. Join a group or class. Go with a friend. When you exercise, your mood and energy improve.
4. Hot or cold weather stopping you?
There are lots of things you can do inside, even in a hotel. Activities you can do inside:
Walk at a mall.
Do an exercise video. (Find a free one online!)
Use items around the house for strength training, such as canned food or water bottles.
Walk up and down your stairs while on the phone.
Join the gym or local classes.
Use active video games.
Put on some music and dance.
Carry a jump rope in your suitcase.
5. Can't find the time?
Every bit helps. You can spread exercise over the day in several 10-minute bouts. It works just as well as all at once. You can slip it into your daily routine. Here are some ways to add activity to daily routine:
Walk to the store.
Take the stairs.
Park farther away and walk.
Exercise at your desk or while watching TV.
Book time in your calendar to exercise.
Plan a social event that's active! Group hike? City walking tour?
6. Worried that it costs money?
There are many low or no cost options. You can walk, use home items for weights, or work in your yard. You can borrow exercise or dance videos from the library. All free!
7. Think it will make your pain worse?
In most cases, regular physical activity reduces pain over time. If you're concerned about pain, talk with your provider or care manager before you start.
8. Afraid of getting hurt?
Learn how to warm up and cool down to prevent injury. Choose activities that are right for you by working with a trainer. Only do things that feel okay to you.
Important
Talk to your provider if you ever have severe or consistent pain.
9. Feel like you have no support?
Ask for help from family and friends. Find an exercise buddy. Start an exercise challenge at work.
10. Stress getting in the way?
Don't let stress stop you from being physically active. In fact, being active is a good way to relieve your stress!
Questions? Send your care manager a message.