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Physical
activity can be part of your daily life. This booklet can help you get
moving by offering ideas to beat your roadblocks to getting active. In
addition, you will read comments from people who have done it. Maybe
their stories will inspire you.
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You know that
physical activity is good for you.
So what
is stopping you from getting out there and getting at it? Maybe you
think that working out is boring, joining a gym is costly, or doing one
more thing during your busy day is impossible. Physical activity can be
part of your daily life. This booklet can help you get moving by
offering ideas to beat your roadblocks to getting active. In addition,
you will read comments from people who have done it. Maybe their
stories will inspire you.
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Why
should I be physically active?
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You
may know that regular
physical activity can help you control your weight. But do you know
why? Physical activity burns calories. When you burn more calories than
you eat each day, you will take off pounds. You can also avoid gaining
weight by balancing the number of calories you burn with the number of
calories you eat.
Regular physical activity may also help prevent or delay the onset of
chronic diseases like type 2 diabetes, heart disease, high blood
pressure, and stroke. If you have one of these health problems,
physical activity may improve your condition.* Regular physical
activity may also increase your energy and boost your mood.
*If
you are a man and over age 40 or a
woman and over age 50, or have a chronic health problem, talk to your
health care provider before starting a vigorous physical activity
program. You do not need to talk to your provider before starting an
activity like walking.
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What
is standing in my way?
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Would you
like to do more physical activity but
do not know how to make it a part of your life? This booklet describes
some common barriers to physical activity and ways to overcome them.
After you read them, try writing down the top two or three barriers
that you face in the space below. Then write down solutions that you
think will work for you. You can make regular physical activity a part
of your life!
Can you use any of these ideas to become more physically active?
Personal
Barriers
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Barrier:
Between work,
family, and other
demands, I am too busy to exercise.
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Solutions
Make
physical activity a
priority. Carve out some
time each week to be active,
and put it on your calendar. Try waking up a half-hour earlier to walk,
scheduling lunchtime workouts, or taking an evening fitness class.
Build
physical activity into
your routine chores. Rake
the yard, wash the car, or do
energetic housework. That way you do what you need to do around the
house and move around too.
Make
family time physically
active. Plan a weekend hike
through a park, a family
softball game, or an evening walk around the block.
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Barrier:
By
the end of a long day, I am
just too tired to work out.
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Solutions
Think
about the other health
benefits of physical activity.
Regular physical activity
may help lower cholesterol and blood pressure. It may also lower your
odds of having heart disease, type 2 diabetes, or cancer. Research
shows that people who are overweight, active, and fit live longer than
people who are not overweight but are inactive and unfit. Also,
physical activity may lift your mood and increase your energy level.
Do
it just for fun.
Play a team sport, work in a garden, or learn a new dance. Make getting
fit something fun.
Train
for a charity event.
You can work to help others while you work out.
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Barrier:
Getting on a treadmill or
stationary bike is boring.
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Solutions
Meet
a friend for workouts.
If your buddy is on the next bike or treadmill, your workout will be
less boring.
Watch
TV or listen to music or
an audio book while you walk or pedal indoors.
Check out
music or audio books from your local library.
Get
outside. A
change in scenery can relieve your boredom. If you are riding a bike
outside, be sure to wear a helmet and learn safe rules of the road. For
more information about bike safety, read Bike Safety Tips
from the American Academy of Family Physicians, available online at http://familydoctor.org/692.xml.
Mac
in Tucson,
Arizona, says, “I would take walks in the morning and see a
lot of birds. Now I bring my camera along and get some great shots of
birds. Taking pictures makes walking more fun. I don’t get
bored. I mail my pictures to my grandson and he enjoys them.”
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Barrier:
I am
afraid I will hurt myself.
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Solutions
Start
slowly.
If you are starting a new physical activity program, go slow at the
start. Even if you are doing an activity that you once did well, start
up again slowly to lower your risk of injury or burnout.
Choose
moderate-intensity
physical activities. You
are not likely to hurt yourself
by walking 30 minutes per day. Doing vigorous physical activities may
increase your risk for injury, but moderate-intensity physical activity
carries a lower risk.
Take
a class. A
knowledgeable group fitness instructor should be able to teach you how
to move with proper form and lower risk for injury. The instructor can
watch your actions during class and let you know if you are doing
things right.
Choose
water workouts.
Whether you swim laps or try water aerobics, working out in the water
is easy on your joints and helps reduce sore muscles and injury.
Work
with a personal trainer.
A certified personal trainer should be able to show you how to warm up,
cool down, use fitness equipment like treadmills and dumbbells, and use
proper form to help lower your risk for injury. Personal training
sessions may be cheap or costly, so find out about fees before making
an appointment.
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Barrier:
I
have never been into sports.
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Solutions
Find
a physical activity that
you enjoy. You do not have
to be an athlete to benefit
from physical activity. Try yoga, hiking, or planting a garden.
Choose
an activity that you
can stick with, like walking.
Just put one foot in front
of the other. Use the time you spend walking to relax, talk with a
friend or family member, or just enjoy the scenery.
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Barrier:
I do
not want to spend a lot of
money to join a gym or buy workout gear.
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Solutions
Choose
free activities.
Take your children to the park to play or take a walk.
Find
out if your job offers
any discounts on memberships.
Some companies get lower
membership rates at fitness or community centers. Other companies will
even pay for part of an employee’s membership fee.
Check
out your local
recreation or community center.
These centers may cost
less than other gyms, fitness centers, or health clubs.
Choose
physical activities
that do not require any special gear.
Walking requires
only a pair of sturdy shoes. To dance, just turn on some music.
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Barrier:
I do
not have anyone to watch my
kids while I work out.
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Solutions
Do
something physically active
with your kids. Kids need
physical activity too. No
matter what age your kids are, you can find an activity you can do
together. Dance to music, take a walk, run around the park, or play
basketball or soccer together.
Take
turns with another parent
to watch the kids. One of
you minds the kids while the
other one works out.
Hire
a baby-sitter.
Look
for a fitness or
community center that offers child care.
Centers that
offer child care are becoming more popular. Cost and quality vary, so
get all the information up front.
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Barrier:
My
family and friends are not
physically active.
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Solutions
Do
not let that stop you.
Do
it for yourself. Enjoy the rewards you get from working out, such as
better sleep, a happier mood, more energy, and a stronger body.
Join
a class or sports league
where people count on you to show up.
If your basketball
team or dance partner counts on you, you will not want to miss a
workout, even if your family and friends are not involved.
John
from Chicago
says, “When I moved to Chicago, I joined a basketball team
that some people in my office put together. It’s been great
for building relationships with coworkers and getting rid of stress. We
are all of different ages and abilities, but we are competitive too. It
is social and fun.”
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Barrier:
I
would be embarrassed if my
neighbors or friends saw me exercising.
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Solutions
Ask
yourself if it really
matters. You are doing
something positive for your
health and that is something to be proud of. You may even inspire
others to get physically active too.
Invite
a friend or neighbor to
join you. You may feel less
self-conscious if you are
not alone.
Go
to a park, nature trail, or
fitness or community center to be physically active.
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Place
Barriers
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Barrier:
My
neighborhood does not have
sidewalks.
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Solutions
Find
a safe place to walk.
Instead of walking in the street, walk in a friend or family
member’s neighborhood that has sidewalks. Walk during your
lunch break at work. Find out if you can walk at a local school track.
Work
out in the yard.
Do yard work or wash the car. These count as physical activity too.
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Barrier:
The
winter is too cold/summer is
too hot to be active outdoors.
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Solutions
Walk
around the mall. Join a
mall-walking group to walk indoors year-round.
Join
a fitness or community
center. Find one that lets
you pay only for the months
or classes you want, instead of the whole year.
Exercise
at home.
Work out to fitness videos or DVDs. Check a different one out from the
library each week for variety.
Jennifer
from Detroit
says, “I needed to find something to do to keep off the extra
5 pounds I gain every winter. I didn’t feel like doing
anything after work, when it is already dark. So, I started working out
at a fitness center near my office at lunchtime. I do the treadmill and
lift weights 3 days a week. It makes me feel great. Also, I
don’t pay for my membership during the summer, when
I’d rather be outside.”
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Barrier:
I do
not feel safe exercising by
myself.
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Solutions
Join
or start a walking group.
You can enjoy added safety and company as you walk.
Take
an exercise class at a
nearby fitness or community center.
Work
out at home.
You don’t need a lot of space.
Turn on the radio and
dance or
follow along with a fitness show on TV.
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Health
Barriers
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Barrier:
I
have a health problem (diabetes,
heart disease, asthma, arthritis) that I do not want to make worse.
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Solutions
Talk
with your health care
professional.
Most health problems are helped by physical activity. Find out what
physical activities you can safely do and follow advice about length
and intensity of workouts.
Start
slowly. Take it easy at
first and see how you feel before trying more challenging workouts.
Stop if you feel out of breath, dizzy, faint, or nauseated, or if you
have pain.
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Barrier:
I
have an injury and do not know
what physical activities, if any, I can do.
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Solutions
Talk
with your health care
professional.
Ask your doctor or physical therapist about what physical activities
you can safely perform. Follow advice about length and intensity of
workouts.
Start
slowly. Take it easy at
first and see how you feel before trying more challenging workouts.
Stop if you feel pain.
Work
with a personal trainer.
A knowledgeable personal trainer should be able to help you
design
a fitness plan around your injury.
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What
can I do to break through my
roadblocks?
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What are the top
two or three roadblocks to physical
activity that you face? What can you do to break through these
barriers? Write down a list of the barriers you face and
solutions you can use to overcome them.
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What’s
next?
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You have thought
about ways to beat your roadblocks to
physical activity. Now, create your roadmap for adding physical
activity to your life by following these three steps:
Set up short-term goals, like walking 10 minutes a day, 3 days a week.
Once you are comfortable, try to do more. Try 15 minutes instead of 10
minutes. Then walk on more days a week while adding more minutes to
your walk. You can try different activities too. To add variety, you
can do low-impact aerobics or water aerobics for 30 minutes, 2 days a
week. Then walk on a treadmill or outdoors for 30 minutes, 1 day a
week. Then do yoga or lift weights for 2 days.
Track your progress by writing down your goals and what you have done
each day, including the type of activity and how long you spent doing
it. Seeing your progress in black-and-white can help keep you motivated.
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2.
See your health care provider if necessary.
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If you are a man
and over age 40 or a woman and over age
50, or have a chronic health problem such as heart disease, high blood
pressure, diabetes, osteoporosis, or obesity, talk to your health care
provider before starting a vigorous physical activity program. You do
not need to talk to your provider before starting an activity like
walking.
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3.
Answer
questions about how physical
activity will fit into your life.
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Think about answers
to the following four questions. You
can write your answers on a sheet of paper. Your answers will be
your roadmap to
your physical activity program.
What
physical activities
will you do?
List the activities you would like to do, such as walking, energetic
yard work or housework, joining a sports league, exercising with a
video, dancing, swimming, bicycling, or taking a class at a fitness or
community center. Think about sports or other activities that you
enjoyed doing when you were younger. Could you enjoy one of these
activities again?
When
will you be physically active?
List the days and times you could do each activity on your list, such
as first thing in the morning, during lunch break from work, after
dinner, or on Saturday afternoon. Look at your calendar or planner to
find the days and times that work best.
Who
will remind you to get off the
couch?
List the people—your spouse, sibling, parent, or
friends—who can support your efforts to become physically
active.
Give them ideas about how they could be supportive, like offering
encouraging words, watching your kids, or working out with you.
When
will you start your physical
activity program?
Set a date when you will start getting active. The date might be the
first meeting of an exercise class you have signed up for, or a date
you will meet a friend for a walk. Write the date on your calendar.
Then stick to it. Before you know it, physical activity will become a
regular part of your life.
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Additional Resources
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If you are
overweight, you are more likely to
develop certain health problems. To understand these risks, read
WIN’s Do You Know the Health
Risks of Being Overweight?
For more ideas
about how physical activity can
help you control your weight, read WIN’s fact sheet Physical Activity and
Weight Control.
If you are a very large person and want to get fit, read Active at Any Size
from WIN.
For more information about the benefits of physical activity, read the 2008 Physical Activity
Guidelines for
Americans, from the U.S.
Department of Health and Human
Services. You can read the Guidelines
online at http://www.health.gov/PAGuidelines.
When you are ready to begin a weight-loss program, but unsure of how to
get started, WIN’s Choosing a
Safe and Successful Weight-loss Program
may steer you in the
right direction.
If you are looking for tips about eating well and adding physical
activity to your life, read Healthy
Eating and Physical Activity Across Your Lifespan: Tips for Adults
from WIN in English and Spanish. You can also find this and other
helpful information in the new WIN publication Changing Your Habits:
Steps to Better
Health.
For tips about starting a walking program, read Walking…A Step
in the Right
Direction
from WIN, available in English and Spanish. To find out about walking
groups in your area, visit the American Volkssport
Association’s
website at http://www.ava.org.
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Weight-control
Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
Toll-free number: 1–877–946–4627
Fax: (202) 828–1028
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a service of the
National Institute of Diabetes and Digestive and Kidney Diseases
(NIDDK) of the National Institutes of Health, which is the Federal
Government’s lead agency responsible for biomedical research
on
nutrition and obesity. Authorized by Congress (Public Law
103–43), WIN provides the general public, health
professionals,
the media, and Congress with up-to-date, science-based health
information on weight control, obesity, physical activity, and related
nutritional issues.
Publications produced by WIN are reviewed by both NIDDK scientists and
outside experts. This publication was also reviewed by Steven Blair,
P.E.D., Professor, Department of Exercise Science, Arnold School of
Public Health, University of South Carolina; John Jakicic, Ph.D.,
Chair, Department of Health and Physical Activity and Director,
Physical Activity and Weight Management Research Center, University of
Pittsburgh; and David Kelley, M.D., Professor of Medicine and Director,
Obesity and Nutrition Research Center, University of Pittsburgh.
This publication
is not copyrighted. WIN encourages
users of this
brochure to duplicate and distribute as many copies as desired.
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NIH Publication No.
06–5578
January 2009
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