Many of us recognize one of the most common obstacles to regular physical activity—lack of time. Work, family responsibilities, and the demands of everyday life can often disrupt even our best intentions to stay active.

However, barriers to physical activity differ from person to person and situation to situation.

If you’re determined to prioritize physical activity and set meaningful goals, start by identifying your unique challenges. By addressing them head-on and planning strategies in advance, you’ll set yourself up for greater success in staying active.

Overcoming Common Obstacles to Physical Activity

Here are some frequent challenges and practical strategies to tackle them:

Challenge: Not Enough Time

Solutions: Track your weekly activities to find three 30-minute slots for exercise. Choose activities that fit seamlessly into your day, such as walking in your neighborhood, climbing stairs at work, or exercising while watching TV.

• Turn work calls into "walk and talk" opportunities or schedule walking meetings. Many workplaces offer walking paths or fitness-friendly areas to make staying active easier.

Challenge: Lack of Support from Friends and Family

Solutions: Share your fitness goals with loved ones and involve them in physical activities. Family walks with pets like Daisy or Duke can create a fun, shared routine.

• Encourage friends to join in or find support by joining local groups, clubs, or classes. Studies show group activities can boost consistency and health benefits.
• For childcare challenges, alternate workout times with a friend to ensure both families can stay active.

Challenge: Low Motivation or Energy

Solutions: Keep sneakers at work or in your car to eliminate excuses. Schedule workouts on specific days/times and check them off your calendar to build consistency.

• Identify your most energetic time of day and plan workouts accordingly. Joining a group or class can also boost accountability and motivation.
• Remember, starting is the hardest part—short bursts of activity can improve mood and reduce stress, making it easier to keep going.

Challenge: Limited Resources or Equipment

Solutions: Opt for low-cost or no-equipment exercises like walking, jogging, jumping rope, or bodyweight workouts. Explore local parks, recreation programs, or free virtual workouts like yoga or strength training classes on YouTube.

• When traveling, pack walking shoes and commit to hotel fitness facilities or brisk walks between activities.

Challenge: Feeling Uncertain or Uncomfortable

Solutions: Consult a healthcare provider to determine safe and suitable exercises for your health and ability. Start with simple, low-pressure activities like walking, which is easy and accessible for most people.

• Recruit a partner or join a beginner class with others at a similar level. Use walking poles for stability or try chair-supported exercises if needed.
• Remember, every little bit helps—regular movement improves both physical and emotional well-being.

References:

https://www.heart.org/en/healthy-living/fitness/getting-active/breaking-down-barriers-to-fitness

https://www.physio-pedia.com/Barriers_to_Physical_Activity