Do you struggle to fit physical activity into your busy day? All of us have days when we just don't feel like exercising or lack the time in our schedules. It is easy to forget how great you feel after moving your body; especially when the rain starts or the couch seems to suck you in. Here you will find information to help you overcome your own personal barriers and to develop an action plan. Learn valuable "cues to action" to remind yourself that physical activity is for every body.
Tips for Overcoming Barriers
Lack of Time:
- Monitor your daily activities for one week
- Identify 30 minute time slots that you could spend being active
or
- Identify 3 times during the day where you spend 10 minutes being active
- Walk to work or school
- Organize social activities around physical activities
- Exercise during your lunch hour
- Walk the dog
- Park further away from your destination
Bad Weather
Make a list of activities that are available regardless of the weather that could include:
- Mall walking
- Stair climbing
- Indoor cycling
- Indoor Swimming
- Raquetball
- Rollerblading/ Rollerskating
- Put on your rain jacket and layer your clothes for an outdoor adventure!
Motivation
- Plan ahead and make activity a top priority in your day
- Schedule physical activity into your daily schedule
- Join a class with others
- Call a friend and go walking together
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, exercise will increase your energy level, and then try it.
Family Responsibilities
- Incorporate children into your exercise program
- Run around the playground with kids
- Play tag with children
- Make exercise a family affair
- Trade babysitting time with a friend who also has children
Lack of Skills
Most everyone developed a physical activity skill around the age of one year. Its called walking. - Active Living Alliance
Select other activities that require no special skills such as:
- Jogging
- Climbing Stairs
- Hiking
- Start out slowly
- Choose a physical activity that is realistic and doable
- Take a class to develop new skills
Access & Resources
- Select activities that require minimal facilities or equipment
- Identify convenient resources available in your community such as:
- Parks and Recreation Programs
- Worksite programs
- Check out workout videos from the library
- Tune into early morning exercise programs on television
Fear of Injury or Pain
- Start Slowly!
- Gradually strengthen your muscles and build endurance
- Learn to properly warm up and cool down in order to prevent injury
- Learn to exercise appropriately considering your age, fitness level, and health status
- Choose activities involving minimal risk
- Check with your doctor about your level of physical activity
Fear of Embarrassment
- You dont look strange when you exercise, you look like a person who is taking positive steps toward better health
- You dont have to wear shorts or other revealing types of workout clothes, wear long sweats and a t-shirt or sweatshirt
- Find a friend to go with you, you will be less embarrassed if you have a partner
- Walk on a track instead of on the sidewalk
Social Influences
- Explain your interest in physical activity to friends and family, ask them to support your efforts
- Invite friends or family to exercise with you
- Develop new friendships with physically active people
- Join a group such as the YMCA or a walking club
Beaver Strides is a great first step to overcoming your barriers!!!
Hoppin' your Hurdles
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