Overcoming Obstacles to Exercise

Obstacle: "I'm too out of shape"

Possible solution: Join a group or take a class with others who look or feel like you do. You'll see that fitness is for all ages and shapes. Avoid places that make you feel embarrassed. If you want to go it alone, start with short sessions, such as 5 minutes, and then progress over time to your desired activity level.

Obstacle: "I don't have time"

Possible solution: We all have 24 hours in a day, but everyone has different priorities for using that time. Some people spend 40 or more hours at work, while others are full-time parents. Some people do both. Fitting physical activity into your day requires resetting some priorities and just as important, changing the way you approach your daily activities. You can think of household chores as a burden or as an opportunity for exercise. Your trip to work can be a boring bus ride or an interesting walk. Create more time by doubling up on activities. For example, trade half an hour in front of the TV for a half an hour walk. Keep in mind that any physical activity, even for short periods of time, is better than none.

Obstacle: "Exercise bores me"

Possible solution: Incorporate physical activities into your normal day (for example, take the stairs, not the elevator), and seek out physical leisure activities you actually enjoy. Be creative: figure out ways to add fun to your exercise. Listen to a CD, watch TV, or read while you pedal away on a stationary bicycle. If you jog or go for a walk, take along a radio, CD player, or a friend to talk to. Vary your routes and routines regularly. Try doing something different each day or alternate activities: Mondays and Wednesdays work out on the exercise bike, Tuesdays take a brisk walk, Saturdays mow the lawn and garden, Sundays play a game of tennis.

Obstacle: "I'm too tired"

Possible solution: Often you'll feel tired because of a lack of physical activity. When you're out of shape, you feel tired, weak, and listless. These feelings lead to more inactivity, and the vicious cycle continues. But as you become more active, your energy level and stamina will gradually increase, and you'll feel less tired.

Obstacle: "Exercise is painful"

Possible solution: It shouldn't be. The old saying "no pain, no gain" is simply wrong and outdated. You're probably exercising improperly or overdoing it if you hurt during or afterwards. Slow down. Go for "all gain, no pain."

Obstacle: "I might hurt myself"

Possible solution: In most cases, the risk of heart attack is much greater for those who are not physically active. With moderate-intensity activities such as walking and swimming, the risk of injury is extremely low. Choose activities you are comfortable with. The more you do them, the more proficient and resilient you will become.

Obstacle: "I already get enough exercise"

Possible solution: This may be true, for some. Just be sure that your activities add up to at least 30 minutes of moderate physical activity a day.

Obstacle: "I feel guilty taking time for myself"

Possible solution: Your friends, family, and work associates need you to be healthy, and you deserve good health. Stick to your plans for exercise even if others consciously (or unconsciously) make you feel guilty. Let family members know you still care about them, and that by taking time to exercise now, you'll have more energy for them later. And you'll also probably be in a better mood.

Obstacle: "The weather's bad"

Possible solution: 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 appropriate precautions.

Don't let other excuses or obstacles stand in your way of becoming more fit. Challenge them!