Fitness Roadblocks? Here’s How to Power Through Them

Physical activity is a cornerstone of a healthy lifestyle, bringing a wealth of benefits like improved cardiovascular health, an uplifted mood, and a longer life. Even with these advantages, many of us find it challenging to fit regular exercise into our weekly routines. By understanding the common barriers to physical activity and adopting strategies to overcome them, we can significantly improve our ability to stay active. This article looks at some common obstacles we might face when trying to engage in physical activity and offers practical solutions to help us tackle each one. 

1. Lack of time

One of the most common barriers to physical activity is the feeling that we simply don’t have enough time. Our busy schedules, demanding work commitments, family responsibilities, and other obligations often make us feel like there’s no room for exercise. Studies show that these time constraints are a significant reason why many of us struggle to stay active (Sallis, 2019).

Here are some strategies to help us overcome the feeling of having no time:

Prioritise Physical Activity

Treat exercise as an essential part of our daily routine, not just an optional activity. Schedule workouts like any other important appointment and add them to our calendar to ensure they are a priority.

Break it Up

If finding a continuous block of time is tough, try fitting in short bouts of physical activity throughout the day. For example, three 10-minute exercise sessions spread out during the day can be just as effective as one 30-minute session (Hollis et al., 2015).

Combine Activities

Combine physical activity with other daily tasks. We can walk or cycle to work, run errands actively, or consider household chores and playing with children as forms of exercise.

Maximise Efficiency

Opt for high-intensity interval training (HIIT) or circuit workouts, which deliver a significant workout in a shorter amount of time. These exercises can be very effective and take just 15-20 minutes (Gibala et al., 2014).

2. Lack of Motivation

Another frequent barrier we might face is a lack of motivation. Many of us find it challenging to stick to a regular exercise routine due to a lack of enthusiasm, interest, or a sense of accomplishment. Without a strong sense of purpose or reward, our motivation can quickly diminish (Dishman et al., 2015).

Here are some strategies to help us kickstart and maintain our motivation to exercise:

Set Clear Goals

Establish specific, measurable, achievable, relevant, and time-bound (SMART) goals to provide direction and purpose. Setting both short-term and long-term goals can help us stay motivated and track our progress (Locke & Latham, 2002).

Find Enjoyable Activities

Choose physical activities that we find enjoyable and engaging. Whether it’s dancing, hiking, or swimming, doing activities we love can boost our motivation and make exercise feel less like a chore (Ryan & Deci, 2000).

Create a Routine

Develop a consistent exercise routine by setting regular workout times and sticking to them. Consistency helps us form a habit, which can eventually lead to intrinsic motivation as exercise becomes a normal part of our day.

Seek Social Support

Exercise with friends, family, or in group settings to enhance accountability and make the experience more enjoyable. Social interactions during physical activity can provide the motivation and support we need to stick with our routine (McAuley et al., 2000).

3. Lack of Knowledge or Skills

A lack of knowledge or skills about how to exercise properly can be a significant barrier. We might feel unsure about what exercises to perform, how to execute them correctly, or how to design an effective workout plan. This uncertainty can lead to a lack of confidence and reluctance to engage in physical activity (Meyer et al., 2017).

Here are some strategies to help fill this gap in our understanding:

Educate Yourself

Utilise online resources, fitness apps, or books to learn about various exercises and workout routines. Many websites and applications offer instructional videos and detailed explanations on how to perform exercises correctly (Riebe et al., 2015).

Consult a Professional

Consider working with a certified personal trainer or fitness coach who can provide personalised guidance, design a tailored workout plan, and teach proper exercise techniques. Professional advice can boost our confidence and ensure that we perform exercises safely and effectively.

Participate in Group Classes

Join fitness classes or group workouts that offer structured guidance and supervision. Group settings often include instructors who can demonstrate exercises, provide feedback, and answer questions, helping to reduce uncertainty and enhance our knowledge.

Start Simple

Begin with basic exercises and gradually increase the complexity as our confidence and skills improve. Focusing on foundational movements allows us to start solidly and build a base for more advanced exercises over time (Baechle & Earle, 2008).

4. Physical Limitations or Health Concerns

Physical limitations or health concerns can be significant barriers to engaging in physical activity for some of us. If we have chronic health conditions, injuries, or physical disabilities, participating in traditional forms of exercise can be challenging (Buman et al., 2016).

Here are some ways we might overcome this challenge:

Consult Healthcare Providers

Seek advice from healthcare professionals before starting any exercise program, especially if we have existing health conditions. They can offer recommendations on safe and appropriate physical activities tailored to our specific needs (Warburton et al., 2006).

Modify Exercises

Adapt exercises to accommodate physical limitations or health concerns. For instance, low-impact activities such as swimming, cycling, or chair exercises can be less stressful on our joints and suitable for those with mobility issues (Rejeski & Mihalko, 2001).

Focus on Rehabilitation

Engage in physical therapy or rehabilitation programs designed to improve our function and strength while addressing specific health concerns. These programs often include customised exercises that support recovery and enhance our physical capabilities.

Set Realistic Expectations

Establish achievable goals based on our current physical abilities. Recognise and celebrate our progress, no matter how small, and avoid comparing ourselves to others. Gradual improvement and consistent effort can lead to positive outcomes over time (Cress et al., 2005).

5. Lack of Resources

A lack of resources, such as access to a gym, equipment, or a safe environment for exercise, can be a barrier for many of us. Those living in areas with limited facilities or financial constraints might find it difficult to engage in physical activity (Foster et al., 2005).

Here are some strategies to help overcome this barrier:

Utilise Free Resources

Take advantage of free resources such as outdoor spaces, local parks, and community facilities. We can walk, jog, or perform bodyweight exercises in these environments without needing specialised equipment.

Incorporate Home Workouts

Use household items or bodyweight exercises to create an effective workout at home. For example, we can use chairs, stairs, and resistance bands for strength and cardio exercises, eliminating the need for a gym membership (Kukic et al., 2015).

Explore Online Fitness Programs

Access online fitness programs, apps, or video tutorials that offer guided workouts at no or limited cost. Many platforms provide a variety of exercises and routines that can be done at home, catering to different fitness levels and goals.

Join Community Programs

Look for community-based programs or classes that offer affordable or subsidised fitness opportunities. Local community centres, non-profit organisations, and schools often provide accessible fitness programs for residents.

6. Lack of Social Support

A lack of social support can be a significant barrier to maintaining a regular exercise routine. Many of us find it challenging to stay motivated and committed to physical activity without encouragement or accountability from others. Social support, whether from family, friends, or exercise groups, plays a crucial role in sustaining an active lifestyle and making exercise more enjoyable (Sallis et al., 2000).

Here are some strategies to overcome the lack of social support:

Find a Workout Buddy

Partner with a friend, family member, or colleague who shares similar fitness goals. Exercising together can enhance motivation, provide mutual encouragement, and make workouts more enjoyable. Having a workout buddy also adds an element of accountability, helping to ensure we stay committed to our routine.

Join a Fitness Group

Participate in group fitness classes or sports teams to build a sense of community and gain support from others with similar interests. Group settings often offer a structured environment and the opportunity to meet new people who can provide motivation and encouragement.

Engage in Online Communities

Leverage online fitness communities or social media groups where we can connect with like-minded individuals. Online platforms offer support, advice, and motivation from people who share our fitness interests and goals, even if they are not physically present.

Communicate Your Goals

Share your fitness goals with family and friends to gain their support and understanding. Let them know how important physical activity is to you and how their encouragement can positively impact your motivation and consistency.

Engaging in regular physical activity is key for maintaining a healthy lifestyle, yet various barriers can impede our ability to exercise consistently. By addressing obstacles such as lack of time, motivation, knowledge, physical limitations, and resources, we can develop effective strategies to overcome these challenges. Prioritising physical activity, seeking social support, educating ourselves, modifying exercises, and utilising available resources can significantly enhance our ability to incorporate exercise into daily life. Ultimately, understanding and addressing these barriers is key to fostering a sustainable and enjoyable physical activity routine, leading to improved overall health and well-being.

References

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2. Buman, M. P., Hekler, E. B., Kline, C. E., et al. (2016). “Behavioral and psychological effects of exercise on individuals with chronic health conditions.” Health Psychology Review, 10(3), 253-279.
3. Cress, M. E., Buchner, D. M., Prohaska, T. R., et al. (2005). “Fitness, falls, and physical activity in older adults.” Journal of Gerontology: Medical Sciences, 60A(4), 434-440.
4. Dishman, R. K., Vandenberg, R. J., & O’Connor, P. J. (2015). “Motivation and adherence to physical activity.” In: Physical Activity and Mental Health. Routledge.
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12. Rejeski, W. J., & Mihalko, S. L. (2001). “Physical activity and quality of life in older adults.” Journal of Gerontology: Psychological Sciences, 56(2), 40-48.
13. Riebe, D., & Ehrman, J. K. (2015). “Exercise prescription for special populations.” American College of Sports Medicine’s Resources for the Personal Trainer. Wolters Kluwer Health.
14. Ryan, R. M., & Deci, E. L. (2000). “Intrinsic and extrinsic motivations: Classic definitions and new directions.” Contemporary Educational Psychology, 25(1), 54-67.
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17. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). “Health benefits of physical activity: The evidence.” CMAJ, 174(6), 801-809.

• Bio

Ellyn Johnson

Ellyn is an Exercise Scientist specialising in youth Strength and Conditioning. She holds her Bachelor's degrees in Science and Exercise and Sports Science. She has previously worked as a Strength and Conditioning Coach for Academy level athletes at the Brisbane Lions Football Club. She has a background in Personal Training, coaching a range of clientele with diverse goals, including weight loss, body recomposition as well as recreational endurance athletes. In addition to her Strength and Conditioning experience, Ellyn currently works as a Learning Designer at the Australian Institute of Fitness. Here she works as a subject matter expert in the design and implementation of a range of health- and fitness-related courses and learning materials.