How to Find Physical Activities You Enjoy! Common Barriers to Physical Activity and How to Overcome Them
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity aerobic activity, as well as muscle strengthening activities for all major muscle groups at least twice a week. Beyond lower the risk of chronic diseases like heart disease, type 2 diabetes, dementia and stroke, the other physical activity benefits are…
Better sleep
Improved cognition
Better bone health
Improved balance
Lowers blood pressure
Helps with weight control
Strengthens muscles
Lowers stress
Reduces inflammation
Although the benefits of exercise are great, incorporating more physical activity into your life is easier said then done. So what can you do to incorporate more physical activity? Start by thinking why you don’t exercise as much as you can or want to. Then start small, keep it up and find physical activities you enjoy doing. Below you can find some of the most common barriers to being more physically active and some fun ways to overcome them.
I don’t know how to exercise…
Start by changing the way you think about physical activity. Exercise doesn’t have to be running, going to the gym, weightlifting, etc. Physical activity is about getting more movement into your day. The activities should be fun. Take a beginners level class to learn a new physical activity, like beginners yoga, or dancing.
Don’t discount your everyday activities. You may be more active than you think. Housekeeping or mowing the lawn counts as activity. Being active is more than just planned exercise. Don’t forget that you are physically active when you are doing chores around the house like walking the dog, vacuuming, and cleaning the tub. Consider doing some toe raises while washing the dishes. Remember you are still encouraged to get 150 minutes of physical activity per week.
I am too tired or don’t have enough energy…
If you give it a chance, physical activity will increase your energy level. Physical activity improves brain function and mental health, lowers anxiety, promotes better sleep, and aids in weight management. All of these enhance our energy.
Try starting out with walks in your neighborhood, bike rides or stretching on the couch. Gradually increase the number of times you exercise and the amount of time you spend.
Are you a morning person or a night owl? Schedule physical activity for times in the day or week when you feel energetic.
I have health limitations…
Becoming physically active can be challenging during and beyond certain diagnosis and treatments. Don't exercise if you have a fever, chest pain, generalized muscle aches, a hacking cough, diarrhea, chills, swollen lymph glands or are experiencing nausea, shortness of breath or extreme tiredness. It is important to consult your doctor or physical therapist before exercising again. Try asking for recommendations as well.
Patients who are ready to include physical activity in their treatment plan can start small with less-intense and low-impact exercises in which they can gain confidence and slowly build strength. Modification is key with some illnesses, pains or injuries. Over time, you can increase their level of activity to include more intense exercise. You can check out great resources from Exercise is Medicine Rx For Health Series, which provide essential guidelines on exercise for a variety of diagnosis and chronic conditions.
I don’t want to get hurt…
It is important to learn how to warm up and cool down to prevent injury. Consult your doctor on what exercise is appropriate for your age, fitness level, skill and health status. Start slowly with activities with minimum risk, and work to build strength and muscle over time, which may reduce your risk of injury. For tips on exercising at any age, visit www.go4life.nia.nih.gov. Remember, don’t push yourself too hard. If an activity hurts, decrease the intensity or stop altogether. Listen to your body. Pain is a sign that there is something wrong.
I don’t like exercising alone…
Enlist supporters or partners! Invite a friend or family member to exercise with you on a regular basis (write it on both your calendars). Or plan social activities that involve exercise, like walking to a restaurant, bike riding in a park, or a walk on the beach searching for shells. If you have children or grandchildren, challenge them to ride bikes or play basketball.
Although COVID restrictions have limited exercise groups and classes, try to find some small exercise groups to join. Palm Beach County Parks and Recreation often has free fitness classes. Or check with your local community center for youth, adult and senior leagues/team sports.
I don’t have the time…
A lot of us have competing responsibilities like work, family and friends. It may be hard, but give yourself permission to make exercise a priority. Make physical activity a regular part of your daily or weekly schedule and write it in your calendar like an appointment or a meeting.
Identify some of your time wasters, like scrolling through social media, sitting on the couch and watching TV. Can you and do you want to replace any of those with physical activity? Try walking up stairs or pacing around the house while talking while talking on the phone or listening to today’s news. Really struggling to identify time to exercise? Monitor your daily activities for one week. Identify at least three 30 minute time lots you could use for physical activity. If you don't have time for a full workout, don't sweat it. Try breaking activity into shorter periods of time, such as 10-minute bursts throughout the day. Shorter spurts of exercise offer benefits too.
Select activities that you can fit into your home or work routine so you’re not wasting time on transportation to another venue to accomplish them. Can you build it into your daily routines like walking or biking to work, school, the grocery store or the bank?
I work way too much…
Think through how you can incorporate more physical activity while you are at work. Bring your sneakers to work. Take the stairs, pack your lunch to get some exercise in during your lunch break, walking meetings, standing desk, etc. During phone calls try to stand, stretch, or move and walk around some, if possible. Encourage your co-workers to join in.
My kids keep me really busy…
Exercise with the kids. Go for a walk together, play tag or running games, or check out Go Noodle for fun kid activities. Some times it is hard to get kids motivated to exercise with you, so it doesn’t hurt to add in incentives that work - try to make them healthy incentives if possible. Are you kids really into video games? Try purchasing a game that encourages physical activity.
If your child has a variety of after school activities, like tutoring or sports, think about how you can squeeze in a walk around the parking lot, or around the sports field.
If you have a specific class you like to attend, try alternating babysitting time with a neighbor, partner or family member.
I genuinely don’t like exercising or get so bored…
A huge part of being physically activity is finding activities that you like to do! You don’t have to do traditional exercise like running, weight lifting or the stair master. Try a dance class, water aerobics, pickle ball, softball, or mountain biking. Also, consider adding leisure time activities to your weekly routines, such as bike rides, dog walks, fetch, hikes, walks around the neighborhood, gardening, tennis, catch, or tag.
Make sure to change up your exercise routines and choose forms of physical activity that you find most enjoyable. Rotate among several activities — such as walking, swimming and cycling. This will keep you interested while conditioning different muscle groups.
Walk with a friend or family member and talk about all that is going on in your life or your favorite tv show. You can listen to music, or the library has so many great audiobooks you can download and listen to on your walks, runs or bike rides (pay close attention to your surroundings when you have earphones in).
The weather in South Florida is crazy…
South Florida is really hot! And it rains all the time! To deal with the heat avoid exercising at the hottest point of days and bring water with you. Swimming or water aerobics is a great summer activity and it is really good on your joints. The beach can offer some great breeze, or find natural areas or parks with tree shade. Another great option for when it is too hot or raining too much is to head to the mall to walk laps.
With Daylight Savings in the winter, we often lose such precious hours of sunlight after work. To stay safe choose well lit paths or walking trails in your community, or try indoor exercises on youtube or a smartphone app.
I don’t like the gym or can’t afford a membership…
An exercise session should be tailored to be as comfortable and enjoyable as is possible for the individual. If going to a gym is adding any undo anxiety or barriers to the situation, don’t plan on going to the gym.
It is not required to go to a gym to get daily exercise in. Select activities you can do on your own and require minimal facilities or equipment, such as walking, jogging or body weight exercises. Look for local parks, park exercise equipment, walking trails, or school running tracks to walk or run. Check out this resource of where you can exercise for free in Jupiter and remember to stay safe and alert when walking or biking near cars. To improve your balance, flexibility, and strength, try doing body-weight exercises at least two days a week. Use household objects, e.g., cans, milk jugs, to strengthen muscles. Don’t forget youtube for pre-recorded workouts.
I don’t feel like it…
Physical activity should not be something you have to be forced to do “no matter what”. Remember, it is okay to rest! Listen to your body or mind when you need to take a break. A small amount of self compassion can go a long way in establishing a healthy relationship with exercise.
Think back to a time when you felt terrible but you still moved/exercised and felt much better after. Keep it up and once you start to feel better you will see the benefits of the changes you’ve made. Find personal reasons to motivate you to become more active, whether to improve your sleep, aid in weight loss or reduce back pain.
Maybe one day you don’t feel like being physically active, so try exercising your mind! Try crossword puzzles, sudoku, word searches, chess or checkers, puzzles, or board games.
Our Environment
It is important to pay attention that there may be things beyond your control creating barriers to physical activity. The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect. Let us know forget about our social environment. Our social environment includes support from family and friends, community spirit and discrimination or biases.
It is possible to make changes in our environment through campaigns to support active transportation, legislation for safer communities, and the creation of new recreation facilities. Healthier Jupiter is advocating for improvements in our community. If you are interested in being a part of this advocacy please email, Healthier Jupiter’s Project Director, Joanna Peluso at joanna.peluso@jupitermed.com.
Focus on the future
Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well. You should always celebrate after you exercise - tell someone, take a selfie, take a nap, however you want to put a positive stamp to working out.
About Healthier Jupiter
Healthier Jupiter, in partnership with Jupiter Medical Center is dedicated to bringing the greater Jupiter community together to encourage each person to live their healthiest life. Healthier Jupiter is part of the Palm Health Foundation’s Healthier Together Initiative, a long-term, community-driven approach to solving a community’s complex healthcare issues.
Tips from CDC, American Heart Association, Physio Ped, Mayo Clinic,