Overcoming barriers to getting active

Many of us have bad memories of exercise from doing PE at school and being forced to join in something we didn’t enjoy!

And let’s face it, many of us just don’t like exercise.

If you feel like that, try moving away from thinking about exercise and instead focus on movement. By focusing more on movement, you’ll find ways of moving that feel good to you, rather than thinking “I should be exercising”. It could be as simple as playing with children or pets, dancing to your favourite song or moving to get where you want to go!

The good news is that everyday activities like chores also benefits your health. Just knowing that changing the bed, washing up, using the stairs, carrying shopping, gardening and hoovering all count as “exercise” can give us a boost. Research has shown that when people are told these activities count as exercise, they lost more weight!

Barriers to keeping active

With the best will in the world, our lives may seem to stop us getting and staying active. You may not have access to a green space or you may not have enough time. Another major barrier is feeling too tired. But while it may sound impossible, being active can actually help you feel less tired.

So when we know that activity in all its forms is good for us, what stops us doing it? Motivation! But if you have a goal and a reason to move more, you’ll be able to keep at it.

What’s your motivation?

Knowing your motivation will help make you want to do it!

To hit a target eg run 5k
Have more energy
Feel more fit
Be able to play with the kids / pet
Reduce your risk of diseases such as cancer
Live longer
Be able to do everyday chores more easily

Start small and build up gradually

Taking steps to be more active may be daunting, but it’s about starting slowly and gradually increasing how much you do and how hard you push yourself. It’s normal for muscles to feel a bit sore afterwards – if you start slowly and build up gradually this can be minimised. And remember that whatever you’re able to do, it will benefit your health and wellbeing.

Do what you enjoy

You’re more likely to do something and stick to it if you enjoy it. Whether it’s dancing, doing an online fitness class, walking the dog, wild swimming, community gardening or yoga – find ways of being active that are fun and make you smile.

Set goals

Setting goals can keep you motivated. But rather than saying “I want to be more active”, be specific, such as, “I‘m going to go for a 10-minute walk after work” or “I‘m going to do an online class every Tuesday”.

Write your goals down and display them somewhere you can see them.

Fit it in

Do what fits into your lifestyle. Plan your exercise for when it’s easiest to do. For many, this may mean exercising early in the day before obstacles appear.

Find a certain time each day to be active and stick to it – this way it becomes a habit.

Track your progress

Measuring your daily step count can be a good option. Seeing how many steps you take each day and challenging yourself to reach a daily goal is a great way to keep motivated – even though there’s no perfect number.

Mix it up

Varying how you get active is key. Not only do you work different muscles, but it can stop you getting bored. When you’re bored you’re less likely to stick to it!

Stick together

If you’d like to start a new exercise or activity, join forces with friends, family or neighbours. You can help each other and someone else relying on you, or standing at your door in their trainers, can give you that motivation you need.

Walkies!

Walking is a popular and accessible way to get active – and it doesn’t cost a thing! You could walk to the shops, hop off the bus a stop earlier, park further away or leave the car behind. Choose stairs over lifts or escalators.

Challenge yourself by walking a bit further, picking up the pace or walking up hill.

Walking is also a fantastic way to explore new places. Find a local walking group to connect with others in your area.

Get active at home

There are plenty of ways to stay active at home. Use stairs for walking or stepping up and down. During phone calls or even while watching TV, stand up, move around or try marching on the spot. Play your favourite music while cleaning the house.

If you’re lucky enough to have a garden, engage lots of different muscle groups when you dig, rake, weed, water and plant things.

Take moments throughout the day for exercise snacking – squats, lunges, jogging on the spot during adverts or dancing while waiting for your dinner to cook.

These short bursts of activity can make a big difference to your health.

Get active at work

Even if you find yourself sitting at your desk for hours at a time, there’s plenty you can do to be more active in your working day. If you’re on the phone, try walking and talking. Stroll through the office to speak to your colleague rather than emailing. Use your lunch break to get active. Maybe you have a gym nearby where you can go for a swim or attend a class, or just go for a brisk walk.

Stretches, like stretching your hands above your head or out in front of you, are great for breaking up the working day. Try shoulder rolls, leg kicks or calf raises.

But maybe you have a job where you can’t do this, for example, if youre a delivery driver and sit for hours on end. When you do have a break, aim to do some stretches to ease any muscle and joint stiffness, and pace around for a few minutes to get your blood moving. Anything that gets your muscles working is really positive.

Set a reminder

Use your phone or computer to set a reminder to move more. Put your trainers and exercise clothes where you can see them to gently remind yourself to go. Set aside time in your diary to be active so it becomes part of your routine.

It’s these little changes and reminders that help to keep us moving more. The most important thing is NEVER give up. If you miss a day, just start again tomorrow.

Remember the positives

It’s important to remember why you want to become more active and the many positives of how moving more can make you feel:

Fitter
Energised
Relaxed
Confident
Happy
Healthier

Keep safe

Keeping active has amazing benefits for your health but there are things you need to be aware of to ensure you keep active safely.

Start with light-to medium effort and gradually build up the pace of your activity.
Don’t overexert yourself, and listen to your body.
If you experience chest pain, dizziness or feel faint at any time while you’re exercising, stop immediately and see a doctor. During exercise, you should feel no more than a burning sensation in your muscles, not a sharp pain. If something hurts, stop.
If you feel any twinges or become overly out of breath, stop what you are doing.
Don’t do physical activity if you feel unwell or have a high temperature.
Remember to drink water before, during and after your activity – especially if it’s hot or if you sweat a lot.

Disclaimer: If you have a health condition that may prevent you from being physically active, check with your doctor or health professional first.

We are not responsible for any injuries that could result from people following any of the exercises given. If you are unsure as to whether they are suitable for you, it is best to check with your doctor or a qualified exercise professional first.

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Barriers to keeping active

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