Overcoming barriers to starting a fitness program
Even when you know about the benefits of being active, you may find it hard to change your lifestyle until you deal with the reasons you give yourself for not being active. Barriers to exercise include the valid reasons you aren't active and the excuses you make to avoid something you dislike or fear.
Why don't you exercise? For a few days or a week, write down your reasons for not exercising. Then for each of your reasons, write a response that prompts you to reconsider your choice. Look at this list of reasons and responses whenever you are about to make a choice about exercising.
Barriers to fitness Reason for not being active Fear Possible solution I have no time.
I'm too busy at work.
I'm always feeling rushed.
I have more important things to do.
Fear of change (changing your priorities)
Look at other people who are active and are about as busy as you. Talk with them about how they fit in physical activity. Think of ways to manage your time better. Ask your family for help with fitting in some time for exercise.
Try shorter periods of activity spread throughout the day, such as three 10-minute walks.
I'll look silly.
I'm too old.
I'm too out of shape.
I'm too fat.
Fear of embarrassment
Join a group or take a class with others that look or feel like you do. You'll see that fitness is for all ages and shapes. Avoid places that make you feel more embarrassed. Start with walking or try an exercise DVD at home.
I'll have a heart attack.
My knees are bad.
I'll pull a muscle or sprain my ankle.
I'll get overheated and faint.
Fear of injury
See your doctor for a checkup, and ask him or her about what you can safely be doing. Read or talk with experienced people about preventing injuries. Have someone with experience watch you exercise to see if you are doing something that may put you at risk for injury.
What if I get so hungry I eat more and gain weight?
What if I start to look like a bodybuilder?
What if...?
Fear of the unknown
Fear of the unknown is often not based on facts. Talk to more active friends about your concerns. Ask yourself whether these reasons are masking other reasons.
What if the weather is bad?
Fear of discomfort or the unknown
Too hot, too cold, too wet, too windy. It never seems right for exercise. Many people exercise come rain or shine. Try a variety of indoor and outdoor activities. When heat and humidity are high, take precautions. For more information, see Quick Tips: Staying Active in Hot Weather.
Many people think cost is another reason not to exercise. Joining a gym or buying special equipment can be expensive. But you do not need much to be physically active. Just parking farther away so you have a longer walk into the store, or taking the stairs instead of the elevator, will increase your activity. You can also exercise with inexpensive items such as a jump rope, elastic tubing, or a yoga mat. Or you can use items you already have, such as using milk jugs filled with water as weights for arm exercises. Being physically active does not need to cost money.
Perhaps the greatest fear that holds people back is the fear of failure. The most helpful approach to this fear is to carefully define "success" and "failure" using realistic goals. If your goal is simply to become more active than you are currently, it will be hard to fail. If your goal is to look like the people in health club ads or to lose a specific amount of weight, then the fear of failure is likely to hold you back.
| Author: | Debby Golonka, MPH | Last Updated: August 26, 2008 |
| Medical Review: | Kathleen Romito, MD - Family Medicine Heather Chambliss, PhD - Exercise Science/Weight Management | |
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