Fitness: Making It a Habit

Get Past Common Barriers

If you're having trouble staying active, you may find it helpful to look closer at what's holding you back. Then you can decide how to work around those barriers.

Perhaps the biggest thing that holds people back is the fear of failure. The most helpful approach to this fear is to carefully define "success" and "failure" using realistic goals. If your goal is simply to become more active than you are now, it will be hard to fail.

Here are some ideas for dealing with common barriers.

"It seems like I never have time."

• If you don't have time for your usual half-hour walk, have a backup plan to take two 15-minute walks or three 10-minute walks during the day.
• When you don't have time to go to the gym, have a backup plan to exercise at home or at work instead.
• Think of ways to manage your time better. Ask your family for help with fitting in some time for exercise.
• Tell yourself that you are the type of person who makes time for your own health, including physical activity.
• Look at other people who are active and are about as busy as you. Talk with them about how they fit in physical activity.
• Use a phone app or pedometer to remind you to be more active as you go about your daily routine.

"It's often too hot, too cold, too windy, or too wet for outdoor activities."

• Try a variety of indoor and outdoor activities so that you're ready when the weather turns bad.
• Have a backup plan to exercise indoors with home equipment or videos. Or walk inside a shopping mall or at a gym.
• Take a class like aerobics or yoga at a gym or community center. They're usually held indoors.

"Going to the gym costs too much."

• Walking is an activity that most people can do without spending money.
• Exercise at home with inexpensive items such as a jump rope, elastic tubing, or a yoga mat. You can use items you already have, such as milk jugs filled with water as weights for arm exercises.
• Take an exercise class at a community center. These classes usually don't cost much.

"I'm too tired most of the time."

• Try to get more rest.
• When you don't have the energy for a half-hour walk, spread three shorter 10-minute walks throughout your day. You'll soon regain the energy to walk longer.
• Maybe stress is making you tired. Think of ways to take stress out of your life. And remember that regular physical activity is one of the best ways to relieve stress.

"It's too boring."

• Make your exercise routine more interesting by adding some entertainment. Watch a movie while you exercise at home. Or listen to a podcast while you go for a walk or a run.
• Exercise with a partner. Play outdoor games with your family. Walk the dog.
• Try something new—maybe a dance class, an exercise class, or gardening.