Barriers to Exercise and How to Overcome ThemBarriers to Exercise and How to Overcome Them
It's impossible to add more minutes to the day so exercise must become a priority on your to-do list. Research continues to support that three bouts of exercise lasting at least 10 minutes each are as effective as exercising for a full 30 minutes at one time. Climb the stairs for 10 minutes before work, take a 10-minute walk on your lunch break, and do a combination of squats, push-ups, and crunches for 10 minutes at night.
Don't get sucked into the idea that you need special gear or a gym membership to commit to exercise. Many quick, high-intensity circuit workouts require no equipment and they can be done for free in your living room. If you would like to have a few tools around the house to alter your routine, there are plenty of inexpensive equipment options for home exercise.
Starting a new activity can be intimidating, but there is so much information available to help build your knowledge for safe and effective exercise. Take some time to read about proper warm ups, cool downs, exercise form, and selecting the right activity for your fitness level. The exercise section of the MyFoodDiary blog is a great place to start.
If you are uncomfortable with your body or you feel awkward and uncoordinated when exercising, being active around others may make you self-conscious. Don’t let a concern for how you look lead to skipped workouts. Remember that those exercising around you are there for the same reasons you are, to get healthier. Start by exercising at home until you feel more comfortable being outside or going to the gym. Stick with beginner groups until you can join more advanced exercisers.
If you dislike exercise, it’s time to stop labeling your activity as exercise. Don’t set yourself up for failure by planning rigorous sessions. Find activities that require movement, but lack the rigidness of a session at the gym. Join a recreational sports team, go hiking, take dance classes, or go skating. As long as you are moving and your heart rate is elevated, you are engaging in exercise. The key is to choose activities that you enjoy.
It’s rare that you will find an activity that you never get tired of. It may happen after a few weeks or it may be many years, but if you start feeling burned out, switch things up. Pushing through an activity that you are truly tired of will only lead to poor excuses and skipped workouts.