Common Challenges
Lack of Motivation: Difficulty in staying consistent. Health Issues: Fear of injury or exacerbating existing conditions. Time Constraints: Finding time for exercise in a busy schedule. Take heart though start small with short walks or daily stretches. Most importantly have fun, make it social and exercise with friends or join a class.
Understand what your barriers are
Anyone who says that they don’t have time to exercise needs to understand something; you don’t have time not to exercise. Those who set up self-imposed barriers to a healthy life-style need to understand that even if the barriers weren’t there they still wouldn’t take care of themselves physically and probably mentally, emotionally, and spiritually as well. We all need to be responsible for what we think, say and do, and what our attitude is like as a member of society. Often our thoughts can run away with us causing us to feel anxious and at times depressed. When this happens our energy level drops and exercise is the last thing we consider. So what are some of the barriers to a healthy life style? Well we mentioned time but rest assured there are many more and as a personal trainer I have observed them and researched them along the way.
Unrealistic Goals
Often if someone is new to exercises they will often fall into the trap of setting unrealistic goals and then getting frustrated when the goals have not been met causing frustration and then ultimately giving up. Trust me take small steps and realize that you can’t keep pulling up the flowers to see how the roots are doing. No one gets anywhere if they can’t reach the first rung on the ladder. There are two types of goals we can set. Outcome goals are ones where the focus is on the outcome, such as placing top 5 in a marathon. The other form of goal is a process goal, which focuses on the process you are working on, like jogging for 45 minutes 5 days out a week. Be aware of what type of goal you are working on and remain consistent and remember that something is always better than nothing. There will be days when working out just doesn’t seem to be in the cards for you because of lack of motivation or energy. Try just doing 5 minutes of exercise 3 times during the day. Those 5 minutes could light the fuse and help you change direction and exercise just a little bit longer.
Lack of social support
Exercising in a group can help create camaraderie and can be fun and at times a bit competitive. It points people in the same direction and provides an atmosphere of love, caring, and empathy. It also can help with the development of new friendships, interests, and create some positive habits. If you enjoy exercising in your home gym that’s great, but often some folks need a nudge to get them going and having a partner can help with transportation, feedback, and exercise form and function. So take the time and find walking groups, exercise groups, yoga classes or social groups of likeminded people who see movement as medicine.
Intimidation and anxiety
If you join a gym and want to get your exercise in there, instrumental support can come in handy. Having someone to show you how to use equipment can make a huge difference. Once you learn the basics you then will be able to go it alone or with a personal trainer offering support and feedback. Often the reason that folks don’t join a gym is because of physique anxiety and the fears that unfavorable comparisons will be drawn between them and others. If everyone thought that way the gyms would go out of business. Judgement is so yesterday and we all need to be kinder, and compassionate to those around us. Any effort no matter how big or small should always be rewarded. If you or anyone you know is suffering from anxiety please seek out the help of a mental health professional for direction and guidance.
Build a Sustainable Exercise Routine
Focus on small, achievable milestones. Use fitness trackers to monitor progress. Build healthy habits by prioritizing consistency and scheduling exercise at the same time each day. Try to pair exercises with daily activities like walking after meals. Rest when needed, and adapt exercises to suit your energy levels and physical condition. Listen to your body.
Tools and Resources
Apps: Try apps like “SilverSneakers GO” or “MyFitnessPal” for guidance and tracking. Check out local senior centers or community gyms for age-friendly programs. Equipment: Invest in resistance bands, yoga mats, or light dumbbells for home workouts. Sometimes a small novelty item like a Fitbit or resistance bands can be a reminder that it’s time to exercise. I know myself that just a glance at my resistance bands can be motivating, it’s almost as if they are talking to me.