Shareable Resource: Ten Tips to Overcome Barriers to Physical Activity

I DON’T HAVE ENOUGH TIME. Barrier: Lack of time is the most common reason people give for not being physically active. When trying to juggle work, family, and social commitments, fitting in time for a workout can sometimes feel impossible. Solution: The reality is, exercise does not require huge time blocks to be effective. If scheduling 30 minutes of dedicated time isn’t realistic, start smaller. As little as 5–10 minutes of physical activity can significantly improve energy and mood. As a rough rule of thumb, 1 minute of vigorous-intensity physical activity is equivalent to 2 minutes of moderate-intensity physical activity. Consider brief exercise snacks throughout the day (e.g., taking the stairs, walking around the block, performing chair squats), they all add up! I’M TOO TIRED. Barrier: When a person is low on energy or feeling tired, the idea of engaging in physical activity might sound like the last thing they would want to do. Nonetheless, it is well established that physical activity can boost both mood and energy levels. Solution: Try and find a time of day or week when you typically have more energy. Ask yourself, are you typically an early bird or a night owl? Once you can identify the times when you feel more energetic, you can start scheduling physical activity to better fit your schedule. If your weekdays are jam-packed, even a weekend-warrior approach to accumulating physical activity over 1–2 days can provide substantial health benefits! I’M JUST NOT MOTIVATED. Barrier: Motivation levels toward physical activity can be notoriously fickle, fluctuating based on a variety of factors, all of which contribute to many individuals simply disliking physical activity. Solution: Understand the two main types of motivation: extrinsic, which comes from external factors, and intrinsic, which comes from within. Whereas many individuals may not have an inherent intrinsic motivation to exercise, social activities such as dancing, hiking, or sports such as pickleball may all have an extrinsic component such as socializing with friends that can help you get started, so go and find activities you actually enjoy rather than ones you feel obligated to do! IT COSTS TOO MUCH. Barrier: Expenses such as monthly gym or online memberships, high-end exercise equipment, and/or premium workout clothing may all be perceived as very formidable challenges to become physically active. Whereas access to many fitness facilities and equipment is indeed a challenge, is this the only way to become physically active? Solution: To paraphrase the classic quote attributed to Teddy Roosevelt, “do the best you can, with where you are, with what you have.” Bodyweight exercises can build strength anywhere. Online workouts, many of which are free on platforms such as YouTube, offer endless options for all levels. Simply going for a daily walk, whether inside or outside, is one of the most accessible ways to be physically active. Focus on what you can do! I FEEL AWKWARD AND DON’T KNOW WHAT I’M DOING. Barrier: It is very common to feel uncomfortable or even intimidated when first starting out with an exercise program or use of unfamiliar equipment, especially when going to public facilities where every other exerciser is seemingly more experienced. This lack of confidence and perceived feelings of judgment can be overwhelming and can prevent individuals from participating. Solution: Begin with home workouts or sign up for a beginner-friendly class. Most facilities offer new member orientation sessions to help you learn the equipment and are more than happy to help you with your form, so be sure to inquire with the fitness director at your gym. Remember, everyone was a beginner once, and besides, most are so focused on their own workouts that they are oblivious to what you are doing! EXERCISE IS BORING. Barrier: Repeating the same workout every single week can understandably lead to boredom with an exercise routine. Interestingly, feeling overchallenged or underchallenged by a workout can each lead to boredom, in essence motivating us to do something else. Solution: Keep your routine dynamic, rotating between different types of workouts—for example, if resistance training, try to incorporate free weights, machines, and bodyweight exercises, they all work! Consider trying seasonal activities like paddleboarding in the summer or finding an indoor climbing wall in the winter. The more fun you make it, the easier it becomes to stick with. THERE’S NO ONE FOR ME TO EXERCISE WITH. Barrier: The lack of a social support system can lead to feelings of isolation and is associated with reduced motivation and poor adherence to exercise programs. With no workout partner or community, a lack of accountability coupled with limited social reinforcement can arise. Solution: With the advent of online workout communities, virtual accountability is an emerging strategy to harness the power of technology to connect and compare progress with others via fitness apps and platforms. Likewise, seeking out in-person group-based fitness programs, such as a yoga class or running club, can all provide extrinsic motivation, role modeling, and shared enjoyment through sustained participation. I’M TOO SICK OR HURT TO EXERCISE. Barrier: Having an injury or illness can often make exercise seem risky, uncomfortable, or impossible, creating worry that any additional movement might worsen symptoms, delay recovery, or cause new injuries. Solution: First and foremost, make sure you are consulting with a qualified healthcare professional, not a social media influencer! After your readiness has been assessed, try and shift the focus on what you can do. For example, if running aggravates your knee, but cycling is pain-free, maintain activity in the unaffected area by selecting lower-impact options to maintain your cardiorespiratory fitness. THE WEATHER MAKES IT HARD TO EXERCISE. Barrier: Environmental factors like extreme temperatures and poor air quality can disrupt even the most dedicated exerciser’s routine. From seasonal changes that reduce daylight hours, to summertime humidity that raises perceived exertion levels, and pollution from wildfire smoke that can aggravate respiratory conditions, all can pose great challenges to physical activity. Solution: Learn environmental safety guidelines, such as the UV index and WetBulb globe temperature in the summer, wind chill thresholds in the winter to prevent frostbite, and the Air Quality Index to become aware of when to go inside or reduce intensity because of air pollution. I FEEL GUILTY TAKING TIME FOR MYSELF. Barrier: Many individuals, especially parents, caregivers, and busy professionals, can feel torn between family and work responsibilities and their own personal health goals when it comes to making time to exercise, especially when others depend on them. Solution: Reframe exercise as a form of self-care, not selfishness. Regular physical activity reduces stress, improves mood, and increases our ability to focus. Ask yourself, when you take care of your body, are you better equipped to care for others? One such strategy suggests treating workouts like work appointments—fixed, nonnegotiable blocks in your calendar. When exercise becomes routine, guilt diminishes because it’s simply part of your normal day.