{"categories":"Lifestyle,Fitness,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Fitness,Fitness basics,Fitness basics,Age Concept,Adult,45 to 64 middle,Age Concept,Adult,19 to 44 younger,Clinical Focus Value Set,Home Treatment","abstract":"\u003cp\u003eSticking to a regular exercise schedule isn't easy. Get tips for overcoming common barriers.\u003c/p\u003e","title":"Barriers to fitness: Overcoming common challenges","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances \u0026mdash; time, boredom, injuries, self-confidence. But these issues don't need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1. I don't have enough time to exercise\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSetting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSqueeze in short walks throughout the day.\u003c/strong\u003e If you don't have time for a full workout, don't worry about it. Any amount of activity is better than none at all. Shorter bursts of exercise, such as taking short walk breaks a few times during the day, offer benefits too. Aim to work your way up to exercising about 30 minutes on most days of the week.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet up earlier.\u003c/strong\u003e If your days are packed and the evening hours are busy, get up 30 minutes earlier a few times a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDrive less, walk more.\u003c/strong\u003e Park in the back row of the parking lot or even a few blocks away and walk to your destination.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRevamp your rituals.\u003c/strong\u003e Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2. I think exercise is boring\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIt's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChoose activities you enjoy.\u003c/strong\u003e You'll be more likely to stay interested. Remember, anything that gets you moving counts.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eVary the routine.\u003c/strong\u003e Rotate among several activities \u0026mdash; such as walking, swimming and cycling \u0026mdash; to keep you on your toes while conditioning different muscle groups.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eJoin forces.\u003c/strong\u003e Exercise with friends, relatives, neighbors or co-workers. You'll enjoy the camaraderie and the group's encouragement.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eExplore new options.\u003c/strong\u003e Learn new skills while getting in a workout. Check out exercise classes or sports leagues at a recreation center or health club.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3. I'm self-conscious about how I look\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eDon't get down on yourself! Remind yourself that you're improving your cardiovascular health, or focus on how much stronger you feel after a workout.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eAvoid the crowd.\u003c/strong\u003e If you're uncomfortable exercising around others, go solo at first. Try an exercise video or an activity-oriented video game. Or consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFocus on the future.\u003c/strong\u003e Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4. I'm too tired to exercise after work\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eNo energy to exercise? Without exercise, you'll have no energy. It's a cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself. And over time, exercise can help improve your sleep quality and your energy level.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eTry a morning dose of exercise.\u003c/strong\u003e Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake lunchtime count.\u003c/strong\u003e Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe prepared.\u003c/strong\u003e Make sure you have comfortable shoes and loosefitting clothes for exercising. Take them with you to the mall or when you travel.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5. I'm too lazy to exercise\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf the thought of a morning jog makes you tired, consider several ideas to get moving.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSet realistic expectations.\u003c/strong\u003e If you set your goals too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eWork with your nature, not against it.\u003c/strong\u003e Plan physical activity for times of the day when you tend to feel more energetic, or at least not quite so lazy.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSchedule exercise as you would schedule an important appointment.\u003c/strong\u003e Block off times in your calendar for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e6. I'm not athletic\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou don't need natural athletic ability to be active. Even if you've been inactive for some time, it's not too late to get more active.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep it simple.\u003c/strong\u003e Try something basic, such as a daily walk. Start slowly and give your body a chance to get used to the increased activity.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFind company.\u003c/strong\u003e Pick an activity you like, such as dancing or gardening, and invite friends to join in. You'll have fun while helping each other work out.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eForget the competition.\u003c/strong\u003e Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e7. I've tried to exercise in the past and failed\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eDon't give up. Reevaluate what went wrong, and learn from your mistakes. Although you can't always see visible changes when you lower your risk of diabetes, high blood pressure or heart disease, you can make a positive impact in your health through regular exercise.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePace yourself.\u003c/strong\u003e Start small and build up to more-intense workouts later, when your body is ready.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSet realistic goals.\u003c/strong\u003e Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with manageable goals you can achieve, such as exercising 20 minutes a day, three days a week for the first month.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRemember why you're exercising.\u003c/strong\u003e Use your personal fitness goals as motivation, and reward yourself as you meet your goals.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e8. I can't afford health club fees\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou don't need a gym membership to get a great workout. Consider commonsense alternatives.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eDo strengthening exercises at home.\u003c/strong\u003e Use inexpensive resistance bands \u0026mdash; lengths of elastic tubing that come in varying strengths \u0026mdash; in place of weights. Do pushups or squats using your body weight.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eStart a walking group.\u003c/strong\u003e Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake the stairs.\u003c/strong\u003e Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTry your community center.\u003c/strong\u003e Exercise classes offered through a local recreation department or community education group might fit your budget better than an annual gym membership.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e9. I'm afraid I'll hurt myself if I exercise\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIf you're nervous about injuring yourself, start off with simple activities such as walking and take it slowly.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eTake it slowly.\u003c/strong\u003e Start with a simple walking program. Warm up before you exercise, and cool down when you're finished. As you become more confident in your abilities, add new activities to your routine.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTry an exercise class for beginners.\u003c/strong\u003e You'll learn the basics by starting from the beginning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet professional help.\u003c/strong\u003e Get a fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction. If you've had a previous injury or you have a medical condition, you may want to consult your doctor or an exercise therapist for help designing a fitness program appropriate for you.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e10. My family doesn't support my efforts\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eRemind those close to you of the benefits of regular exercise, and then bring them along to exercise.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eGet moving with your kids.\u003c/strong\u003e Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Splash with the kids in the pool instead of watching from your chair.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePropose a new adventure.\u003c/strong\u003e Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDo double duty.\u003c/strong\u003e Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. And try walking around your child's school during lessons, practices or rehearsals.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf necessary, have a heart-to-heart talk with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your desire to get fit.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20045099","object_id":"58e0ea36-1eaa-4a01-962e-811f80c26aa5","updated_at":"2019-10-16","meta_keywords":"","benefit_summary":"\u003cp\u003eSticking to a regular exercise schedule isn't easy. Get practical tips for overcoming common barriers.\u003c/p\u003e","sections":{"":"\u003cp\u003eSticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances \u0026mdash; time, boredom, injuries, self-confidence. But these issues don't need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.\u003c/p\u003e","1. I don't have enough time to exercise":"\u003cp\u003eSetting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSqueeze in short walks throughout the day.\u003c/strong\u003e If you don't have time for a full workout, don't worry about it. Any amount of activity is better than none at all. Shorter bursts of exercise, such as taking short walk breaks a few times during the day, offer benefits too. Aim to work your way up to exercising about 30 minutes on most days of the week.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet up earlier.\u003c/strong\u003e If your days are packed and the evening hours are busy, get up 30 minutes earlier a few times a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDrive less, walk more.\u003c/strong\u003e Park in the back row of the parking lot or even a few blocks away and walk to your destination.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRevamp your rituals.\u003c/strong\u003e Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.\u003c/li\u003e\u003c/ul\u003e","2. I think exercise is boring":"\u003cp\u003eIt's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eChoose activities you enjoy.\u003c/strong\u003e You'll be more likely to stay interested. Remember, anything that gets you moving counts.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eVary the routine.\u003c/strong\u003e Rotate among several activities \u0026mdash; such as walking, swimming and cycling \u0026mdash; to keep you on your toes while conditioning different muscle groups.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eJoin forces.\u003c/strong\u003e Exercise with friends, relatives, neighbors or co-workers. You'll enjoy the camaraderie and the group's encouragement.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eExplore new options.\u003c/strong\u003e Learn new skills while getting in a workout. Check out exercise classes or sports leagues at a recreation center or health club.\u003c/li\u003e\u003c/ul\u003e","3. I'm self-conscious about how I look":"\u003cp\u003eDon't get down on yourself! Remind yourself that you're improving your cardiovascular health, or focus on how much stronger you feel after a workout.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eAvoid the crowd.\u003c/strong\u003e If you're uncomfortable exercising around others, go solo at first. Try an exercise video or an activity-oriented video game. Or consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFocus on the future.\u003c/strong\u003e Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.\u003c/li\u003e\u003c/ul\u003e","4. I'm too tired to exercise after work":"\u003cp\u003eNo energy to exercise? Without exercise, you'll have no energy. It's a cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself. And over time, exercise can help improve your sleep quality and your energy level.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eTry a morning dose of exercise.\u003c/strong\u003e Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake lunchtime count.\u003c/strong\u003e Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe prepared.\u003c/strong\u003e Make sure you have comfortable shoes and loosefitting clothes for exercising. Take them with you to the mall or when you travel.\u003c/li\u003e\u003c/ul\u003e","5. I'm too lazy to exercise":"\u003cp\u003eIf the thought of a morning jog makes you tired, consider several ideas to get moving.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eSet realistic expectations.\u003c/strong\u003e If you set your goals too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eWork with your nature, not against it.\u003c/strong\u003e Plan physical activity for times of the day when you tend to feel more energetic, or at least not quite so lazy.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSchedule exercise as you would schedule an important appointment.\u003c/strong\u003e Block off times in your calendar for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.\u003c/li\u003e\u003c/ul\u003e","6. I'm not athletic":"\u003cp\u003eYou don't need natural athletic ability to be active. Even if you've been inactive for some time, it's not too late to get more active.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eKeep it simple.\u003c/strong\u003e Try something basic, such as a daily walk. Start slowly and give your body a chance to get used to the increased activity.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFind company.\u003c/strong\u003e Pick an activity you like, such as dancing or gardening, and invite friends to join in. You'll have fun while helping each other work out.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eForget the competition.\u003c/strong\u003e Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.\u003c/li\u003e\u003c/ul\u003e","7. I've tried to exercise in the past and failed":"\u003cp\u003eDon't give up. Reevaluate what went wrong, and learn from your mistakes. Although you can't always see visible changes when you lower your risk of diabetes, high blood pressure or heart disease, you can make a positive impact in your health through regular exercise.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePace yourself.\u003c/strong\u003e Start small and build up to more-intense workouts later, when your body is ready.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSet realistic goals.\u003c/strong\u003e Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with manageable goals you can achieve, such as exercising 20 minutes a day, three days a week for the first month.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRemember why you're exercising.\u003c/strong\u003e Use your personal fitness goals as motivation, and reward yourself as you meet your goals.\u003c/li\u003e\u003c/ul\u003e","8. I can't afford health club fees":"\u003cp\u003eYou don't need a gym membership to get a great workout. Consider commonsense alternatives.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eDo strengthening exercises at home.\u003c/strong\u003e Use inexpensive resistance bands \u0026mdash; lengths of elastic tubing that come in varying strengths \u0026mdash; in place of weights. Do pushups or squats using your body weight.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eStart a walking group.\u003c/strong\u003e Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake the stairs.\u003c/strong\u003e Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTry your community center.\u003c/strong\u003e Exercise classes offered through a local recreation department or community education group might fit your budget better than an annual gym membership.\u003c/li\u003e\u003c/ul\u003e","9. I'm afraid I'll hurt myself if I exercise":"\u003cp\u003eIf you're nervous about injuring yourself, start off with simple activities such as walking and take it slowly.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eTake it slowly.\u003c/strong\u003e Start with a simple walking program. Warm up before you exercise, and cool down when you're finished. As you become more confident in your abilities, add new activities to your routine.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTry an exercise class for beginners.\u003c/strong\u003e You'll learn the basics by starting from the beginning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet professional help.\u003c/strong\u003e Get a fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction. If you've had a previous injury or you have a medical condition, you may want to consult your doctor or an exercise therapist for help designing a fitness program appropriate for you.\u003c/li\u003e\u003c/ul\u003e","10. My family doesn't support my efforts":"\u003cp\u003eRemind those close to you of the benefits of regular exercise, and then bring them along to exercise.\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eGet moving with your kids.\u003c/strong\u003e Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Splash with the kids in the pool instead of watching from your chair.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePropose a new adventure.\u003c/strong\u003e Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eDo double duty.\u003c/strong\u003e Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. And try walking around your child's school during lessons, practices or rehearsals.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf necessary, have a heart-to-heart talk with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your desire to get fit.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}