Everyone will benefit from a daily dose of exercise!

“I really want to start exercising again, but I’m just too tired …I’ll start tomorrow”. “Once it’s a little warmer outside I’ll start running again.” “I wish I had more time…I really miss cycling with everyone.” Despite expressing a desire to be physically active, the majority of our population is not physically active. Cited reasons include lack of time, no money, and too tired, but in most cases, these barriers can be overcome with simple solutions. As little as 5 minutes of activity in the privacy of our living room can be the catalyst to get things started…if we are motivated. If motivation is lacking, agreeing to meet a friend or dropping your running shoes off at the gym in the morning can help you commit to taking that first step. Whether a world-class athlete, a firefighter or someone looking to exercise for the first time, all of us will benefit from a daily dose of physical activity!

Commonly cited barriers to regular physical activity include:

1. Not enough time. But…every little bit counts. Whether 5 minutes, 20 minutes or 2 hours, physical activity of any kind and any length can provide health benefits. There is also evidence that just 3 minutes of high intensity exercise can elicit health benefits.
2. Too tired or no energy. But…exercise can help. Being active in the morning or taking small physical activity breaks throughout the day can boost energy levels and combat the effects of a busy work/life schedule.
3. Too lazy or no motivation. But…schedule an appointment. If lacking the motivation to be active or consistently putting things off “until tomorrow” scheduling time for yourself can help to change an existing behavior. The support and encouragement provided by a peer group can also be a powerful motivator in both the short- and long-term. Challenge your friends to something fun!
4. No support or encouragement. But…join an exercise community. Whether a group exercise class, running group or sport and social league, there are several options available to meet new friends, try something new and build a sense of community.
5. No money. But…it can be cheap. Go for a walk, a run or swim at the beach. Climb the stairs or ride your bike to work. Perform a bodyweight circuit in your living room. There are many options that don’t cost anything.

Practical tips to be active every day in as many ways as you can

COMMON BARRIERS	PRACTICAL TIPS
1.     I don’t have enough time to exercise…	Shorter activities throughout the day Revamp rituals (e.g. get up earlier)
2.     I’m too tired to exercise…	Be active in the morning Take small breaks throughout the day
3.     I’m too lazy to exercise…	Set realistic expectations Schedule activity as an appointment
4.     I don’t feel supported…	Join a group activity or class Pursue a new adventure with a friend
5.     I’m self-conscious about how I look…	Avoid crowds (in the beginning) Praise self for effort and commitment
6.     I’m not athletic enough…	Keep it simple, start slow Be active with friends
7.     I’ve tried and failed before…	Take small steps and set realistic goals Focus on why you want to be active
8.     I don’t have enough money…	Be active at home or outside Fit activity into daily routine (e.g. stairs)
9.     I’m afraid I’ll hurt myself…	Start slowly Get help from a professional
10.  I think exercise is boring…	Choose activities you enjoy Vary what you do / explore new options