Surmounting Fitness Obstacles

SURMOUNTING FITNESS OBSTACLES

 

Some 20 years ago, completely out of shape, I decided it was time to get fit. Yet, I kept finding reasons to not begin exercising: I was too busy, I thought the workout routines would be boring, I didn’t want to join a health club. But I finally conquered my fitness obstacles after I realized what was my biggest challenge: I didn’t want to exercise cooped up indoors. So I went outside and began to jog a little, starting off at a mile twice a week. Next, I tightened and oiled the chain and pumped air into the tires of my old mountain bike and began riding it up and down my neighborhood streets, starting at 15 minutes per ride, again twice a week. And after a while I actually began to enjoy and look forward to some sort of physical activity almost every day

You might already enjoy working out regularly. You may have found what you love to do—whether it’s running, biking, swimming, or weight lifting, dancing or yoga. On the other hand, perhaps you’re finding reasons to not get into a regular exercise routine. I checked through online articles on surmounting fitness obstacles and found especially helpful this one by the Mayo Clinic Staff, Barriers to fitness: Overcoming common challenges. Here are excerpts of their practical tips:

Sticking to a regular exercise schedule isn’t easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. But these issues don’t need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.

1. I don’t have enough time to exercise 

   Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

• Squeeze in short walks throughout the day. Any amount of activity is better than none at all. Shorter bursts of exercise, such as taking short walk breaks a few times during the day, offer benefits too. Aim to work your way up to exercising about 30 minutes on most days of the week.
• Get up earlier. If your days are packed and the evening hours are busy, get up 30 minutes earlier a few times a week to exercise.
• Drive less, walk more. Park in the back row of the parking lot or even a few blocks away and walk to your destination.
• Revamp your rituals. Your weekly Saturday matinee with your best friend could be reborn as your weekly Saturday bike ride or trip to the pool.

 

2. I think exercise is boring 

   It’s natural to grow weary of a repetitive workout day after day, especially when you’re going it alone. But exercise doesn’t have to be boring.

• Choose activities you enjoy.
• Vary the routine. Rotate among several activities — such as walking, swimming and cycling.
• Join forces. Exercise with friends, relatives, neighbors or co-workers.
• Explore new options. Learn new skills while getting in a workout. Check out exercise classes or sports leagues at a recreation center or health club.

 

3. I’m self-conscious about how I look 

   Don’t get down on yourself!

• Avoid the crowd. If you’re uncomfortable exercising around others, go solo at first. Consider investing in a stationary bicycle or a treadmill.
• Focus on the future. Remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.

 

4. I’m too tired to exercise after work 

   No energy to exercise? Without exercise, you’ll have no energy. It’s a cycle. And over time, exercise can help improve your sleep quality and your energy level.

• Try a morning dose of exercise. Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.
• Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.

 

5. I’m too lazy to exercise 

   If the thought of a morning jog makes you tired, consider several ideas to get moving.

• Set realistic expectations. If you set your goals too high, you might give up without even trying. Start with a walk around the block. Take another walk around the block tomorrow. Keep it up, and eventually you’ll no longer feel worn out.
• Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic, or at least not quite so lazy.
• Schedule exercise as you would schedule an important appointment. Block off times in your calendar for physical activity.

 

6. I’m not athletic 

   You don’t need natural athletic ability to be active. Even if you’ve been inactive for some time, it’s not too late to get more active.

• Keep it simple. Try something basic, such as a daily walk.
• Find company. Pick an activity you like, such as dancing or gardening, and invite friends to join in.
• Forget the competition. Don’t worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club.

 

7. I’ve tried to exercise in the past and failed 

   Don’t give up. Reevaluate what went wrong, and learn from your mistakes.

• Pace yourself. Start small and build up to more-intense workouts later, when your body is ready.
• Set realistic goals. Don’t promise yourself you’re going to work out for an hour every day, and then get down on yourself when you fall short. Stick with manageable goals you can achieve, such as exercising 20 minutes a day, three days a week for the first month.
• Remember why you’re exercising. Use your personal fitness goals as motivation, and reward yourself as you meet your goals.

 

8. I can’t afford health club fees 

   You don’t need a gym membership to get a great workout. Consider commonsense alternatives.

• Do strengthening exercises at home. Use inexpensive resistance bands — lengths of elastic tubing that come in varying strengths — in place of weights. Do pushups or squats using your body weight.
• Start a walking group. Round up friends, neighbors or co-workers for regular group walks.
• Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.
• Try your community center.

 

9. I’m afraid I’ll hurt myself if I exercise

• Take it slowly. Start with a simple walking program. Warm up before you exercise, and cool down when you’re finished. As you become more confident in your abilities, add new activities to your routine.
• Try an exercise class for beginners. You’ll learn the basics by starting from the beginning.
• Get professional help. Get a fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction. If you’ve had a previous injury or you have a medical condition, you may want to consult your doctor or an exercise therapist for help designing a fitness program appropriate for you.

 

10. My family (or friends) don’t support my efforts 

    Remind those close to you of the benefits of regular exercise, and then bring them along to exercise.

• Propose a new adventure. Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.
• Do double duty. Volunteer to drive your family or friends to the mall, and then walk laps inside while you wait for the shoppers.

If necessary, have a heart-to-heart talk with your loved ones. If they don’t share your fitness ambitions, ask them to at least respect your desire to get fit.

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Hopefully, these tips will help you surmount your obstacles to getting fit. If not, maybe you can employ the old Nike slogan: Just Do It!