Barriers to exercise Along with the technological advances and conveniences that have made our lives easier and less active, personal factors may also affect our plans to become more physically active. The 10 most common reasons given for not being more physically active are:   1. Find it inconvenient to exercise   2. Do not have enough time to exercise   3. Lack self-motivation   4. Do not find exercise enjoyable   5. Find exercise boring   6. Lack confidence in ability to be physically active   7. Fear being injured or have been injured recently   8. Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals   9. Lack encouragement, support, or companionship from family and friends   10. Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to home or office. Which are the barriers that affect you most? How do you overcome them? Suggestions for Overcoming Physical Activity Barriers Lack of time > Monitor your daily activities for one week. Identify at least three 30-minute periods you could use for physical activity or three 10-minute periods in 1 day > Add physical activity to your daily routine. For example, walk to the shops, walk the dog, exercise while you watch TV, get off the bus 1 stop earlier > Select activities requiring minimal time, such as walking > Explain your interest in increasing physical activity to your family. Ask them to support your efforts. > Invite friends, neighbours and family members to exercise with you. > Develop new friendships with physically active people. Join a group, such as a walking group. Lack of energy > Plan 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 > Make an appointment with yourself for physical activity daily or weekly. Mark it on your calendar. > Meet a friend for a walk on a regular basis and mark it on both your calendars. > Join a community exercise group or class. Fear of injury > Learn how to warm up and cool down to prevent injury. > Find out how to exercise appropriately for your age, fitness level, skill level, and health status. > Choose activities involving minimum risk like walking or swimming or aquarobics Lack of skill > Select activities requiring no new skills, such as walking. > 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. > Try something new to develop new skills eg lawn bowls Lack of resources > Select activities that require minimal cost or equipment, such as walking. > Find inexpensive, convenient resources available in your community (local community centre exercise programs through your local council). Weather conditions > Develop a set of regular activities that are always available regardless of weather (indoor swimming, mall walking, dancing, indoor bowls etc.) > Look on outdoor activities that depend on weather conditions (outdoor walking, swimming, tennis, bowls etc.) as "bonuses"- extra activities possible when weather permits Retirement > Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners. > Learn a new skill you've always been interested in, such as ballroom dancing, square dancing, or swimming. > Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to a stationary bike and ride every day while reading a favourite book or magazine. United States Department of Health and Human Services; Centers for Disease Control and Prevention; National Center for Chronic Disease Prevention and Health Promotion; Division of Nutrition and Physical Activity Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999). [ return to top ]