When I worked in a cardiology department and counseled patients on becoming more physically active, I was struck by the number of reasons people gave that prevented them from either starting or maintaining a physical activity program...
Lack of time or motivation were common barriers. Using hair coloring products, which prevented some women from swimming, was one of the more memorable reasons for physical activity avoidance. You may have your own barriers to overcome before adopting a more active lifestyle.
According to the Centers for Disease Control and Prevention (CDC), the 10 most common reasons adults cite for failing to adopt more physically active lifestyles are that they:
According to the Centers for Disease Control and Prevention (CDC), the 10 most common reasons adults cite for failing to adopt more physically active lifestyles are that they:
1. don't have enough time
2. find it inconvenient
3. lack self-motivation
4. don't find exercise enjoyable
5. find exercise boring
6. lack confidence in their ability to be physically active (low self-efficacy)
7. fear being injured or have been injured recently
8. lack self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals
9. lack encouragement, support, or companionship from family and friends, and
10. do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their
homes or offices.
2. find it inconvenient
3. lack self-motivation
4. don't find exercise enjoyable
5. find exercise boring
6. lack confidence in their ability to be physically active (low self-efficacy)
7. fear being injured or have been injured recently
8. lack self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals
9. lack encouragement, support, or companionship from family and friends, and
10. do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their
homes or offices.
Interestingly, although hair care didn’t make this top 10 list of physical activity barriers, nearly 40% of African American women report avoiding exercise at times due to hair-related issues.
To discover what’s holding you back from being more active, print this CDC document, take the quiz and score yourself on the second page:
To discover what’s holding you back from being more active, print this CDC document, take the quiz and score yourself on the second page:
Once you understand your physical activity barriers you can create strategies to overcome them that will help you adopt a more physically active lifestyle. The CDC provides a table of suggestions for overcoming the common physical activity barriers you identified on the quiz.
Tremendous benefits can be gained from engaging in physical activity and yet a time investment is required. Some activity is better than nothing. Just moving from being completely sedentary to a low level of regular activity will reduce your mortality risk and the more time you spend being active, the more health benefits you'll accrue.
The current government physical activity recommendations for adults include both aerobic and strengthening activities:
AEROBIC ACTIVITIES*
Moderate level activities such as brisk walking;
at least 150 minutes a week (30 minutes a day for 5 days per week).
- OR -
Vigorous activities such as jogging, swimming laps, or a combination;
at least 75 minutes a week (15 minutes a day for 5 days per week).
- OR -
A combination of moderate and vigorous activities.
*Start gradually; do at least 10 minutes at a time.
MUSCLE STRENGTHENING ACTIVITIES
At least 2 days a week
Include all the major muscle groups
(i.e., legs, hips, back, chest, abdomen, shoulders, arms).
Repeat exercises for each muscle group 8 to 12 times per session.
The number of people who actually meet these government physical activity guidelines varies depending on the research method used. Instead of relying on self-reported physical activity levels determined through surveys, National Cancer Institute researchers have used motion sensors (i.e., accelerometers) to determine overall body movement. Using this more objective measure, the researchers determined that only 5% of U.S. adults met the recommendation to get at least 30 minutes a day of moderate-intensity physical activity in at least 10 minute time segments.
Increasing physical activity levels is an ongoing challenge for individuals, families, and communities. Try this widget for ideas on how to be active your way:
Tremendous benefits can be gained from engaging in physical activity and yet a time investment is required. Some activity is better than nothing. Just moving from being completely sedentary to a low level of regular activity will reduce your mortality risk and the more time you spend being active, the more health benefits you'll accrue.
The current government physical activity recommendations for adults include both aerobic and strengthening activities:
AEROBIC ACTIVITIES*
Moderate level activities such as brisk walking;
at least 150 minutes a week (30 minutes a day for 5 days per week).
- OR -
Vigorous activities such as jogging, swimming laps, or a combination;
at least 75 minutes a week (15 minutes a day for 5 days per week).
- OR -
A combination of moderate and vigorous activities.
*Start gradually; do at least 10 minutes at a time.
MUSCLE STRENGTHENING ACTIVITIES
At least 2 days a week
Include all the major muscle groups
(i.e., legs, hips, back, chest, abdomen, shoulders, arms).
Repeat exercises for each muscle group 8 to 12 times per session.
The number of people who actually meet these government physical activity guidelines varies depending on the research method used. Instead of relying on self-reported physical activity levels determined through surveys, National Cancer Institute researchers have used motion sensors (i.e., accelerometers) to determine overall body movement. Using this more objective measure, the researchers determined that only 5% of U.S. adults met the recommendation to get at least 30 minutes a day of moderate-intensity physical activity in at least 10 minute time segments.
Increasing physical activity levels is an ongoing challenge for individuals, families, and communities. Try this widget for ideas on how to be active your way:
RSS Feed
