Overcoming Barriers to Exercise

Many people think of exercise as a means to losing weight, building muscle or improving cardiorespiratory fitness. The benefits of exercise, however, extend beyond a healthy body. Indeed, within the past few years researches have been looking into the effects of exercise on mental health, and the benefits are vast. A few of many health benefits of regular exercise include:

1. Improved sleep

2. Increase sex drive

3. Better endurance

4. Stress relief

5. Improvement in mood

6. Increased energy and stamina

7. Reduced tiredness that can increase mental alertness

Despite knowing the benefits of exercise on our physical and mental well being, making exercise actually happen can be a challenge. Below are 10 tips to overcoming barriers that may prevent you from incorporating exercise into your daily routine. TIPS ON HOW TO OVERCOME 10 BARRIERS TO EXERCISE: Have no time. Solution: Change your perception. The recommended exercise duration (150 minutes) represents only about 1% of your time in a week. Prioritize what is really important in your life. Use time management skills to schedule exercise during your week. If you can’t find a block of 30 minutes in your day, break up your exercise time into two periods of 15 minutes. Include physical activities that you can perform as part of your daily routine. For example, you could walk for 15 minutes after lunch. I’m too tired! Solution: Schedule exercise at the time of the day that you feel most rested…typically at the beginning of the day. Tiredness that prevents us from exercise at the end of the workday is mostly mental fatigue. After exercise, you will actually feel refreshed and energized! I’m too lazy/I don’t have the willpower. Solution: Reminding ourselves that our family, colleagues and friends depend on us to be healthy can help us sustain motivation to exercise. Whenever you notice you’re having negative feelings about exercising say, “STOP!” in your mind, then use positive statements, such as “Let’s do it!” or “Stay focused.” Even a mantra in the form of a single word like, “Focus” or “Go” can be helpful. I don’t like exercise. Solution: Choose a fun activity to develop your liking for exercise (e.g. frisbee, tennis, dance, etc.). When choosing an activity, it is useful to think back to what you enjoyed doing as a kid – Why not pick it back up? Include a variety of exercise to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill…or, walk three times a week and practice yoga the other two. Whatever appeals to your inner playfulness and fun! I’ve tried exercising in the past and failed. Solution: It’s normal to miss a session once in a while or feel discouraged. It’s also alright to stop for a period of time. Our mind and body adapt quickly when we resume an exercise routine. (Just don’t forget the resuming part). I lack confidence. Solution: Confidence can be built gradually. Set increasingly difficult yet achievable goals. Pick process goals, which focus on the frequency and duration of exercise, ex. “I will swim twice a week.” Don’t focus too much on outcome goals like “I will have six-pack abs.” It is easier to see progress and build confidence when we track the efforts we put into exercise. I find the crowd intimidating. Solution: Go to the gym, pool or exercise location at off-peak hours to feel less intimidated. Remind yourself that others are just there to exercise and most of them will not pay you any attention. Start exercising the moment you arrive. This will help prevent your thoughts from running wild. Exercise feels uncomfortable. Solution: Focus on the range of movement or count the repetitions. Concentrating on the task at hand will distract you from the sensations in your muscles. During rehabilitation or aerobic exercises, listen to upbeat music to shift your attention from the soreness or breathlessness. Music also tends to improve your mood during exercise. I don’t know where to start (lack of skills and knowledge) Solution: Read up on the topic and get advice from professionals or friends. Join a beginner’s class so that you won’t feel pressurized. Talk with the staff at your gym to help you get started! As you are working exercise into your schedule, consider thinking outside the box. Here are some ideas to get your started:

• Dance! Create a 15 playlist that will make you want to dance. Put your headphones on. Jump up and down, swing your arms, touch your toes, run in circles, however it makes your body want to move – but don’t stop until the playlist is over! Once the 15 minutes feels easy, increase the playlist to 30 minutes, then to 45 until you one day reach an hour.

• Ride your bike for 5 miles – approximately 30 minutes. There are endless bike trails in and around our communities. Take a family outing to the Silver Comet trail in Rockmart. Walk two miles at a 15 minute pace or run/walk for 30 minutes. Meet a friend to walk at Barron Stadium or on the Viking Trail at Berry College. If the colder temperatures bother you, go to the mall to walk indoors.

• If you have access to an indoor or heated pool swim laps for 20 minutes…This is especially good during the colder months, when your body could use the restorative heat the most.

• Is your house in need of a deep cleaning? Pick up the pace and clean for an hour.

Now get movin’! Rebecca