MATC Matters

Overcoming Physical Activity Barriers (Part 1)

Here are a few suggestions on how to get past the barriers that are holding you back.

Lack of time

• Identify available time slots.
• Monitor your daily activities for one week.
• Identify at least three 30-minute time slots you could use for physical activity.
• Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
• Make time for physical activity. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
• Select activities requiring minimal time, such as walking, jogging, or stair climbing.

Social influence

• Explain your interest in physical activity to friends and family. Ask them to support your efforts.
• Invite friends and family members to exercise with you. Plan social activities involving exercise.
• Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.

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, physical activity will increase your energy level; then, try it.

Lack of motivation

• Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
• Invite a friend to exercise with you on a regular basis and write it on both your calendars.
• Join an exercise group or class.

Fear of injury

• Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
• Choose activities involving minimum risk.

Lack of skill

• Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
• Exercise with friends who are at the same skill level as you are.
• Find a friend who is willing to teach you some new skills.
• Take a class to develop new skills.

Check back next week for five more common barriers and suggestions and how to get past them.

This information is not intended to replace medical advice. Please consult your physician with any medical concerns you may have regarding this information.

If you have other questions or comments, contact – Cindi Rutten, Employee Health & Wellness coordinator, at 243-4133.

Source: Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999) and the Centers for Disease Control.