38 Ways to Get Moving

You have plenty of good reasons why you're not exercising enough. But for every obstacle to physical activity, there are multiple solutions to help you get into an exercise routine.

Try these strategies to overcome barriers to exercise:

Lack of time

1. Identify available time slots. Keep track of your daily activities for one week, and identify at least three 30-minutes time slots you could use for physical activity.
2. Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, walk the dog, and exercise while you watch TV.
3. Carve out fitness appointments. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
4. Select activities requiring minimal prep time, such as walking, jogging or climbing stairs.

Lack of social support

5. Explain your interest in physical activity to friends and family. Ask them to support your efforts.
6. Invite friends and family members to exercise with you. Plan social activities involving exercise.
7. Develop new friendships with physically active people. Join a group, such as a hiking club, rugby/soccer club or walking group.

Lack of energy

8. Schedule physical activity for times in the day or week when you feel energetic.
9. Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Commit one month to this endeavour and then assess if you feel more energetic. Unless you are overly rigorous in your workouts, you'll have far more energy than you did before.

Lack of motivation

10. Plan ahead. Make exercise a regular part of your daily or weekly schedule and write it on your calendar.
11. Make a regular date with a friend for an active get-together, and write it on both your calendars.
12. Join an exercise group or class that meets regularly.

Fear of injury

13. Always spend a few minutes doing light activity before and after your exercise session. Warming up and cooling down helps prevent injury.
14. Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. You can have one session with a trainer, get assessed by your Doctor, take a book out of the library or start with an exercise video.
15. Choose activities involving minimum risk such as walking.

Lack of skill

16. Select activities requiring no new skills, such as walking, climbing stairs or jogging.
17. Exercise with friends who are at the same skill level as you are.
18. Find a friend who is willing to teach you some new skills.
19. Take a class to develop new skills.

Lack of resources

20. Select activities that require minimal facilities or equipment, such as walking, jogging, skipping, or callisthenics.
21. Identify inexpensive, convenient resources available in your community such as programs at schools, community centres, your local park, at work or at a church, or through your medical aid scheme.

Poor weather conditions (too hot, too cold, too windy, wet…..)

22. Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobics, indoor swimming, callisthenics, stair climbing, rope skipping, mall walking, dancing, your local gym, pilates etc.)
23. Rather than relying on them as the basis of your routine, consider any outdoor activities that depend on weather conditions (running, swimming, tennis, hiking etc.) as "bonuses"—extra activities possible when weather and circumstances permit.

Travel

24. Put a skipping rope in your suitcase and use it.
25. Walk the halls and climb the stairs in hotels.
26. Stay in places with swimming pools or exercise facilities.
27. Join a club and ask about reciprocal membership arrangements.
28. Visit the local shopping mall and walk for half an hour or more.
29.  Walk the cities/towns you are visiting (besides getting exercise you’ll explore so much more of your new surroundings).

Family obligations

30. Trade babysitting time with a friend, neighbour or family member who also has small children.
31. Exercise with the kids — go for a walk together, play catch or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) or just run around after them at the playground. You can spend time together and all get your exercise, plus the kids will be calmer after expending some energy.
32. Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
33. Skip, do callisthenics, ride a stationary bike, or use other home exercise equipment while the kids are playing or sleeping. (Take safety precautions to ensure they don't get injured if they have access to home exercise equipment.)
34. Try to exercise when the kids are not around, such as during school hours or play-dates.
35. Look for exercise facilities that provide child care services — many now do.

You're too old

36. Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children, with their short legs, are often great walking partners for grandparents who have slower gaits.
37. Learn a new skill you've always been interested in, such as ballroom dancing, hiking, or swimming.
38. Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercise bike and ride every day while reading a favourite book, magazine or newspaper or while you watch TV.