We come across many things that can affect our ability to exercise. Although some barriers are more difficult than others, with some careful thought and effort, you can push past many common barriers with careful consideration and allow exercise to be incorporated into your weekly routine.
Time
Time frequently comes up regarding exercise. Our society runs on being busy, and some would say we pride ourselves on it. However, being too busy can come at the detriment of fitting in exercise in our daily lives. With some careful planning, there are many ways to contend with the time barrier.
Take note of what helps you decompress and consider swapping it out for exercise, or working exercise into the activity itself. For some people, decompressing may include watching TV after a long day of work, eating a comforting meal or drinking high-calorie but tasty beverages, or getting on your computer or phone to scroll for a while on the couch. None of these things are bad by themselves and occasionally, but we can think about the potential long-term effects they can have on our bodies collectively. Instead, choose to go on a walk and listen to an audiobook, or do some stretching and stationary exercise such as body weight squats and get small weights for arm curls while you watch TV. You could alternate between body weight squats and pushups for five minutes before sitting down to scroll on your phone, or walk on a desk treadmill while on your computer or reading a book. If you are prioritizing talking to friends or family on your to-do list, make time to call one of them while on a walk. These are just little steps that could add up to big changes over a lifespan, and small daily changes in lifestyle can add up to more than carving out time in the gym.
Lack of exercise knowledge
This may be the most intimidating barrier to exercise. Not knowing where to start can be overwhelming and cause people to stop before they even begin due to fear that they won’t fit in or may stand out among more experienced gym-goers, won’t do something right, or could even injure themselves if they don’t perform an exercise correctly. A great resource in this situation is a personal trainer. They have been educationally certified to help you come up with a plan and show you how to implement it. They will help you with your form as well to make sure you are doing the exercises properly. Many gyms have personal trainers helping freely on the floors, with the option for consistent, one-on-one training for an additional fee. After the pandemic, online coaching has also become increasingly popular. If you want to work with someone virtually, or potentially start your fitness journey at home in a comfortable and private environment, this is an additional, accessible, and sometimes more affordable option.
You can also take group fitness classes. The instructor present will cue you on how to do the movements correctly, and oftentimes, they will come around the class and give you one-on-one cues and adjustments to make sure you are doing the movement in a safe and supported way. We live in the age of the internet, so you can also find free training plans and fitness classes, as well as watch YouTube videos of one-on-one and group routines to help guide you in proper exercise forms. However, make sure you have access to a mirror to watch your form to make sure you have supported movements and look for certified and verified sources when starting an online routine. Try to find well-known and trusted sites associated with groups such as the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM), and the National Strength and Conditioning Association (NSCA), or instructors that are endorsed by similar agencies. These agencies all have blogs or videos that can help guide you in the right direction on their websites. It is important to keep in mind that these are general guidelines, and they may not be best for you individually based on where you are at in your health and wellness journey. Customize your online journey to start where you are at.
Finances
Personal financial situations can also put a limit on what someone thinks they have access to when it comes to resources for exercise. Monthly memberships to the gym are not feasible for everyone, and often there are fees to use local courts, fields, and other fitness locations and equipment. Purchasing at-home equipment, clothing, trackers, and other fitness items can also be pricey and daunting, especially when starting a new routine and if you aren’t sure what will work and what will stick. However, there are still ways to start your journey into exercise and keep the costs to a minimum. You can exercise outdoors at a neighborhood park and local trails, or start small by exercising indoors at home. As previously mentioned, online resources and coaching can be great options to start exercising comfortably from anywhere.
When it comes to at-home equipment, the cost of dumbbells and resistance bands is significantly cheaper than a gym membership and a one-time purchase as opposed to a monthly one. If you are set on an affordable gym experience, many gyms give discounts during certain times of the year, such as the middle of summer when registrations are usually lower, or have financial aid options. Most city recreation departments often have low-cost group classes available for residents as well or may have local recreation center facilities for more affordable pricing. If those options are not accessible to you, some gyms also offer small group personal training sessions that can come at a lower cost than individual training sessions. Much like with group classes, you still receive the benefits of a personal trainer but with three to five clients in a shared environment.
It does take effort to make exercise a routine part of life but do not allow barriers to stop you from improving your health and well-being. You are worth the time it takes to overcome the obstacles to work on your health, and as they say, health is wealth.
Monica Kinney is the program manager of the Adult Fitness Program in the Department of Health and Exercise Science at Colorado State University. Adult Fitness offers exercise opportunities for employees of CSU as well as community members while providing hands-on learning experiences for health promotion students. To learn more, see the Adult Fitness Program website.
Some quality recommended online resources
- https://blog.nasm.org/workout-plan-for-beginners
- https://www.acefitness.org/resources/everyone/exercise-library/
- https://www.acefitness.org/resources/everyone/blog/6594/ace-s-kick-start-workout-a-week-by-week-3-month-exercise-program/
- Lyndall Strazdins, Dorothy H. Broom, Cathy Banwell, Tessa McDonald, Helen Skeat, Time limits? Reflecting and responding to time barriers for healthy, active living in Australia, Health Promotion International, Volume 26, Issue 1, March 2011, Pages 46–54, https://doi.org/10.1093/heapro/daq060
- https://health.usnews.com/wellness/fitness/articles/2017-02-27/4-strategies-for-exercising-if-you-live-in-a-low-income-neighborhood
