HEALTH TIPS

Common barriers may keep you from being physically active. Learn to overcome barriers and make physical activity part of your day.

Lack of time

• Monitor your daily activities for 1 week. Identify at least five 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, walk the dog, or take the stairs.
• Organize school activities around physical activity.
• Choose activities, such as walking, jogging, or stair climbing that you can do based on the time that you have available, even for a few minutes.
• Use work physical activity facilities and programs.
• Hold walking meetings and conference calls if possible.
• During phone calls, try to stand, stretch, or move and walk.

Lack of social support

• Explain your interest in physical activity to friends and family. Ask them to support your efforts.
• Invite friends and family members to be physically active with you.
• Plan social activities involving physical activity.
• Develop new friendships with physically active people.
• Join a gym or 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.
• Start slow and build to longer times or more intense activities.

Lack of motivation

• 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 the best kinds exercises for your age, fitness level, skill level, and health status.
• Choose activities you feel you can do safely.
• Increase the amount you do gradually as your confidence and abilities grow.

Lack of skill

• Select activities that don't require new skills, such as walking, climbing stairs, or jogging.
• Take a class to develop new skills.

High cost and lack of facilities

• Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or bodyweight exercises like pushups or squats
• Look for inexpensive, convenient resources available in your community, such as park and worksite programs. 

Weather conditions

• Develop a set of regular activities that are always available regardless of the weather, such as dance, indoor swimming, stair climbing, or mall walking.
• Or, bundle up, go outside, and have fun!