Overcoming barriers to physical activity

Lack of knowledge and information is often cited as the main reason why people do not take part in physical activity; however by reading the information on this website you have already increased your knowledge and information on where to be active is available. Don’t forget physical activity can be incorporated into your normal everyday life.

Lack of time is also a big factor. The new message is that exercise can be accumulated in bouts of at least 10 minutes. Walking to and from work, or walking the children to school is an ideal way to get your first 10 minutes in for the day. A 10 minute walk around the block at lunch time is often less than half the time of an average lunch break. Taking the stairs rather than the lift at every opportunity is also a method to increase your physical activity without having to put time aside to be active. Also when at home, rather than sitting watching TV or waiting for your food to cook, clean some kitchen cupboards or march on the spot. Take time during advert breaks to do some sit-ups or press-ups.

Lack of an exercise partner/social support is often a barrier so why not join a club or group that meets regularly. Led walks are available free of charge across the Dudley which you can attend each week or activities led by Adult Education are often in groups. Some leisure centres also offer buddy systems. Don’t forget any activities you do on your own housework, DIY or walking to and from the shops count as physical activity.

Not the ‘sporty type’ is a common barrier which is overcome by the new physical activity message. The vigorous message had connotations of lycra, being sweaty and needing a shower. The new message takes the emphasis off sport to physical activity and includes activities such as walking, housework and gardening.

Financial constraints are difficult to overcome, however the Exercise Referral Programme is a subsidised scheme and prices are reduced for all referred patients, ask your GP or Practice Nurse to refer you. Also when considering activities outside the leisure centre, walking is an ideal activity as it is free to do and you do not need any specialised equipment, just safe walking shoes (that you would wear to the shops).

Lack of available or welcoming facilities. Physical activity does not need to take place in a formal activity centre. Many community centres, places of worship and schools now offer activities.

Lack of motivation or willpower. Starting to exercise for the first, or after a long time, is often the largest step you need to take to become active. Attending sessions with a friend should help to motivate you and think about the health benefits of physical activity (see the Benefits/Risks section on this website). Plus once you have found an activity you enjoy and begin to notice the benefits personally your motivation will increase dramatically.

Fear of injury or embarrassment is a concern for many new or returning exercisers. This can be overcome by attending supervised sessions with qualified instructors and also by taking the activities at your own pace.

Don’t enjoy it is a common claim, however this is often due to bad experiences, possibly at school and usually regarding the more traditional forms of physical activity (sport). Try new things or increase the intensity or duration of something you already enjoy to overcome this barrier.

Fear of overdoing it can be overcome by attending supervised sessions with qualified instructors and also taking the activities at your own pace.

Most barriers to physical activity are overcome by walking which is easy to do, can be done from your own home, with friends/family or on your own. It is not a sport, is free and requires no specialised equipment. Also walking is a really safe activity when undertaken at your own moderate pace.