Overcoming roadblocks to increasing physical activity

There are many things that prevent us from being more physically active on a regular basis. Think of the things that get in the way of your being more physically active. Then come up with some possible ways to get around those roadblocks.

Listed below are some of the more common obstacles and some suggestions of how to get around them.

• Frequent bad weather. Do activities that aren't dependent on the weather like mall walking or indoor swimming at a recreation center or local high school. If you don't want to go out, buy some home exercise equipment, dance to your favorite tunes, or borrow an exercise video from the library.

• Don't have time. Make your workout a priority. Schedule your workout time like you would a meeting. If this doesn't work for you, try to fit physical activities into your daily routine. Examples of how to do this:
  -- Park farther away from your job or the store, and walk.
  -- Walk down the hall to talk with a coworker instead of using the phone or e-mail.
  -- Try a walking meeting.
  -- Walk around the block or your building during lunch.
  -- Take the stairs instead of the elevator.
  -- Put away the remote-get up whenever you change the channel.
  -- Limit the time you watch TV, or exercise while watching your favorite show.
  -- Walk around or stretch when on the phone.
  -- Get off the bus at a stop or two earlier and walk the rest of the way
  -- Carry groceries in a basket rather than pushing a cart for small grocery trips.
  -- Walk your dog-or walk a neighbor's or friend's dog.
  -- Put on music and dance as you cook, clean, or do other chores.
  -- Do chores around the house that let you move your arms and legs such as:
  Wash windows
  Scrub the tub
  Reorganize the closet
  Mop the floor
  Clean the garage
  Make bread by hand
  Wash the car
  Mow the grass
  Work in the garden
  Clean the gutters
  Chop and stack firewood

• Feel too stressed. Regular exercise can reduce your stress level. Try it and you will notice how much better you feel.

• Want to spend free time with family and friends. Find physical activities that you can do with your family and friends. Here are some suggestions:
  -- Instead of sitting and talking with a friend, take a walk and talk.
  -- Join a dance group.
  -- Instead of watching the kids play, join in.
  -- Play basketball, tetherball, softball, volleyball or badminton.
  -- Go bowling.
  -- Go miniature golfing.
  -- Play ping pong.
  -- Go ice skating or roller skating.
  -- Take an exercise class with a family member or friend.
  -- Take a nature walk or trail walk.
  -- Go swimming at a local high school pool.

• Feel too tired. Regular exercise can increase your energy level. It can also help you to sleep better so you won't feel so tired during the day.

• Think exercise is boring. Try a new activity with a friend. Adding socialization to exercise can take care of your boredom. Watch TV or listen to music while you are being physically active. Try an exercise video that plays music you like.

Before I start being more physically active, should I check with my doctor?
How much physical activity should I strive for?
How do I start to become more physically active?
What counts as physical activity?