Overcoming barriers to exercise

Exercise has become the most important tool for maintaining my physical and mental health. I see so many of my college-student friends missing out on the benefits of exercise because of a perceived lack of time or energy or motivation, so I wanted to talk about some of the barriers that keep us from exercise and how to overcome them. I truly believe that physical activity can make anyone happier and healthier, and I can’t emphasize enough how important consistent exercise is!

Why is exercise so important?

Our bodies simply weren’t made for inactivity. We don’t have the ability to walk, run, jump, etc. for no reason. Research has shown very strong correlations between sitting for long periods of time and a number of health problems, including obesity, metabolic syndrome, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer. Our bodies want to move and need to move.

Not only does exercise have profound physical benefits, but its impact on learning, emotion, and mental health cannot be overstated. Exercise stimulates the development of brain cells and improves memory retention; this is especially beneficial for college students whose job it is to learn, retain, and recall information. Exercise boosts mood, regulates emotions, and has been shown to be as or even more effective than medication for the treatment of depression and anxiety.

But even people who are aware of the tremendously beneficial effects of exercise have trouble staying consistent. Among adults, only 10-15% exercise regularly. And 50% of people who start a new exercise program will drop out within 6 months. Why is this?

Barriers to consistent exercise seem to come in three forms: perceived lack of time, lack of energy, and lack of motivation. How can these barriers be overcome so that you can maintain a consistent exercise routine?

1. Perceived lack of time? Notice I say “perceived.” We are all busy, but we all make time for the things that are important to us. Most of us can easily find 30-60 minutes to spend each day on exercise. Sure, this might mean waking up earlier, going to bed later, watching less TV, or spending less time on social media. But if your health is truly a priority, you will be willing to make the sacrifices necessary to take care of your body. It’s not about finding the time, it’s about making the time.

2. Lack of energy? There are a wide number of reasons you may feel like you just don’t have the energy to go for a run or lift weights. But getting started is the hardest part! I regularly have days when I don’t think there’s any way I’ll be able to make through my workout, but as soon as I get my body moving I have the energy to keep going. Energy follows taking care of your body; if you are staying hydrated, eating properly, and sticking to your exercise routine, your energy levels will increase over time. Avoiding sugar and excessive caffeine will prevent energy crashes.

3. Lack of motivation? Most people’s motivation for working out seems to be “sculpted abs” or a “summer body.” But I have found that exercising for looks usually isn’t a motivation that results in consistent behavior. When your motivation stems from wanting to take care of your body and improve your health, your desire to workout won’t be shaken by society’s beauty standards and your ability or inability to meet them. Stronger bones and muscles, reduced risk of diabetes and heart disease, increased energy, and improved mood are just a few motivators. Make a list of all the reasons you want to workout consistently and remind yourself regularly that fitness is about so much more than your appearance.