Lose and WinSession 5: Overcoming Exercise Barriers

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Overcoming Exercise Barriers

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Objectives

Identify common exercise barriers

Discuss ways to overcome barriers

Encourage you to make exercise a priority

Discuss personal challenges

Review helpful tips to increase activity

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Common exercise barriers

Barriers can often keep you from your good intentions to exercise

Lack of time

Low motivation

Bad weather

No support network

Too tired/low energy

Busy travel schedule

Others?

An active lifestyle helps you achieve and maintain a healthy weight

Source: Center for Disease Control and Prevention

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Overcoming barriers

Reschedule your day to make time for activity Watch less television Wake up earlier

Integrate activity into everyday life Walk or ride your bike for local errands Use the stairs instead of the elevator Walk while you catch up with friends and family on the phone

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Prioritize your time

Write down things you would like to accomplish

Mark things that need to be done first with the highest priority

Assign a specific time of the day for them to be completed

Look at low priority activities

Determine where you can substitute physical activity

Time of Day

Tasks Rank

6:00am-10:00 am

10:00 am-2:00 pm

2:00 pm-6:00 pm

6:00 pm-10:00 pm

10:00 pm-2:00 am

2:00 am-6:00 am

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Stay motivated

§It is easy to be motivated when you first set goals or start a new activity, but as time goes by it becomes harder to stay motivated

Reward yourself as short term goals are reached Revisit your reasons for wanting to change Seek out new walking routes for a change of

scenery Vary you exercise routine Try a new activity Train for an event like a 5 K race Invite others to exercise with you

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Plan ahead for bad weather

Be active early in the day before it gets to hot

Put in an aerobic or yoga DVD on rainy or cold days

Find indoor places to exercise–Walk the mall–Climb stairs at the office–Visit the gym

Have a plan to deal with weather conditions

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Find support

Start a walking club at work Meet up with neighbors that walk or

exercise at the same time as you Join local fitness groups

It’s possible that not everyone will be supportive of your new healthy habits making it harder for you – challenge those that are working against you to be active with you

Find support in others that also want to become more physically active:

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Get energized

•Even the most dedicated individuals have a tough time when energy levels are low.

•If your regular exercise routine sounds like too much effort, try something low key:

Stretch Practice yoga Go for a short walk

CAUTION!

Caffeine and sugar may give you a temporary energy boost but the effect is short lived.

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Stay active on-the-go

Always pack your exercise shoes and workout clothes

Book hotels that have fitness equipment or swimming pools

Explore a new place by foot; ask hotel staff for safe walking routes

Plan active outings such as hiking, biking, skiing, or walking tour

Rent a workout video to use during your vacation

Pack resistance bands and use in your room

Whether you’re traveling on business or enjoying a little vacation, it can be difficult to keep your exercise schedule

Try these tips to help you be active no matter where you go:

Consult with your physician before starting any exercise/diet program

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What are your challenges?

Personal Barriers to Exercise Ways to Overcome

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Visit health and wellness on myuhc.com®, for 24-hour online resources and

tools that help make it easier to live a healthy life and to access an online health

coach program for weight loss.