What Holds You Back: Beat Barriers & Stay Motivated While You Move
Despite knowledge that exercise is important to the overall well being and health of their bodies, many men and women avoid exercise consistently due to various perceived mental and physical barriers. These barriers listed below prevent people from exercising but can be easily overcome by taking a different approach.
Not Enough Time
Many people put off exercise because they do not feel that they have enough time. However, you do not have to schedule one or two hours of time in one large chunk every day to get the exercise you need. Simply moving at regular intervals is a good way to stay active especially on busy days.
Here are a few suggestions:
1. Walk for 10 minutes before lunch and 10 minutes after.
2. Exercise while you watch television or are waiting for your dinner in the oven. You can use an exercise bike or a treadmill at home or at the gym. If you don’t have access to equipment, you can watch a Pilates, yoga, or other fitness video and exercise with it.
3. Combine activities you are doing. For example, if you are meeting up with a friend, walk over to meet them or include walking in your activity.
4. Regularly walk with friends, family, and colleagues. Encourage movement.
5. Park further away from your destination so that you can include walking in your day-to-day activities.
6. Prioritize what you have to do every day so that you have enough time for exercise every day.
7. Start out your day with some exercise. Aim for 30 minutes of moderate cardiovascular activity every day.
8. Keep your gym bag ready with shoes, socks, and clothes in your car or at work so that you can just grab it and go whenever you want.
9. Get up earlier in the day. Start out with just 2 mornings and work out for 30 minutes. Slowly, you can add in another day.
10. Look at your rituals. Try to combine exercise into them such as your Saturday or Sunday morning/afternoon activities. Make them fun like a visit to a rock-climbing gym, hiking outdoors, swimming in a lake or pool, going to a yoga or dance class, etc.