Get Past Your Exercise Roadblocks
You most likely will face roadblocks that keep you from meeting your physical activity goals. Think about what keeps you from being active, then try to come up with creative ways to address those roadblocks. Here are a few examples to help you get started.
| Barrier | Solution |
|---|---|
| I don't have enough time. | Instead of doing one long workout session, build in three 10-minute bursts of activity during your day, such as a brisk walk. Even standing up instead of sitting at your desk has benefits. |
| I just don't like exercise. | Good news! You don't have to run a marathon or go to the gym all the time to benefit from being active. To make physical activity more fun, try something you enjoy doing, such as dancing to the radio or taking a yoga class with friends. Many people find they start to like exercise better the more they do it. |
| I'm worried about my health or getting hurt. | If you have a hard time being active because of your health, talk with a health care professional first. A certified fitness professional can also guide you on how to be active safely. |
| I feel self-conscious working out in front of others. | Start being active at home until you feel more confident. Be active with friends who will support and encourage you. |
| (Add your barrier here.) | (Add your solution here.) |
| (Add your barrier here.) | (Add your solution here.) |
| (Add your barrier here.) | (Add your solution here.) |
How can I stick with my physical activity plan?
Sticking with a plan to be physically active can be a challenge. Online tools such as the U.S. National Institutes of Health (NIH) Body Weight Planner (Link opens in a new windowhttps://www.niddk.nih.gov/bwp) can help. This tool lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.
Devices you can wear, such as pedometers and fitness trackers, may help you count steps, calories, and minutes of physical activity. Trackers can help you set goals and monitor progress. You wear most of these devices on your wrist like a watch, or clipped to your clothing.
Keeping an activity journal is another good way to help you stay motivated and on track to reach your fitness goals. You also can download fitness apps that let you enter information to track your progress, using a computer, smartphone, or other mobile device.
Set goals. As you track your activity, try to set specific short- and long-term goals. For example, instead of "I will be more active," set a goal such as "I will take a walk after lunch at least two days a week." Getting started with a doable goal is a good way to form a new habit. A short-term goal may be to walk 5 to 10 minutes, five days a week. A long-term goal may be to do at least 30 minutes of moderate-intensity physical activity on most days of the week.
Get support. Ask a family member or friend to be active with you. Your workout buddy can help make your activities more fun and can cheer you on and help you meet your goals.
Track progress. You may not feel as though you are making progress, but when you look back at where you started, you may be pleasantly surprised. Making regular activity part of your life is a big step. Start slowly, and praise yourself for every goal you set and achieve.
Review your goals. Did you meet your goals? If not, why? Are they doable? Did you hit a roadblock trying to meet your goal? What will you do differently next week? Brainstorm some options to overcome future roadblocks. Ask a friend or family member to help support your goals.
Pick nonfood rewards. Whether your goal is to be active 15 minutes a day, to walk farther than you did last week, or simply to stay positive, recognizing your efforts is an important part of staying on track. Decide how you will reward yourself. Some ideas for rewards include getting new music to charge you up or buying new workout gear.
Be patient with yourself. Don't get discouraged if you have setbacks from time to time. If you can't achieve your goal the first time or can only stick to your goals for part of the week, remind yourself that this is all part of establishing new habits.
Look ahead. Try to focus on what you will do differently moving forward, rather than on what went wrong. Pat yourself on the back for trying.
Most importantly, don't give up. Any movement, even for a short time, is a good thing. Each activity you add to your life is another step toward a healthier you.
U.S. National Institutes of Health (NIH), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (Reviewed 2024 [Ed.]). How can I get past my roadblocks? In Staying active at any size (B. Schuette, Ed.). Retrieved May 31, 2024, from https://www.niddk.nih.gov