What will prevent you from exercising regularly?
- I don't know how I'm going to find the time to exercise.
- Exercise is not enjoyable or fun for me.
- I get bored easily when I exercise.
- I might get frustrated if I don't see results right away.
- It's hard for me to exercise when I'm tired or fatigued.
- I feel intimidated or embarrassed in an exercise setting.
- I don't enjoy exercising in bad weather (rainy, hot, humid, cold, snow).
- Work demands may make it difficult to exercise.
- Planned vacations, business trips, or holidays may make it difficult for me to exercise consistently.
- Family obligations may make it difficult to exercise.
- My family or friends may not support my attempts to exercise.
- I may have to exercise alone.
- I may lose track of my goal.
- The exercise setting available to me does not meet my needs.
I don't know how I'm going to find the time to exercise.
- Break your exercise up throughout the day (eg: morning walk and evening weight training)
- Take planned breaks to exercise
- Short walk, run stairs, etc.
- Commit to a specific amount of time and stick to it
- Consider exercising in the morning before you start your day
- Consider exercising during your lunch break, eat something immediately afterwards
- Establish a set routine after work that allows more time for exercise
- Pack your workout bag and have it ready before the next day
- place it in your car or by the door
- Get things done during physical activity in schedule
- Bike for transportation
- Park further away and walk
- Walk to store
- On cardio machines (eg cycling)
- prepare to do lists, make phone calls, do work on your handheld PDA, etc.
- Exercise instead of watching TV
- Better yet, watch TV or listen to the radio while you are exercising
- Consult a trainer to assist you in purchasing a home gym
- If you get so busy, you may forget to exercise, set reoccurring alarms or notices to exercise during your scheduled time
- handheld PDA, computer, or watch
- Understand "I don't have enough time to exercise" is just another excuse
- even the busiest professionals such as doctors and lawyers (even those with families) find time to exercise and eat right
- make exercise and eating right a priority!
- Understand you will more productive if you exercise regularly
Exercise is not enjoyable or fun for me.
- Combine exercise with other activities that you enjoy
- basketball, racquetball, walking briskly in the mall, etc.
- group aerobics, swimming, walking or cycling club, etc.
- walking in park, jogging on the beach, going for a hike, etc.
- Establish small performance goals for each workout and praise yourself upon accomplishing them
- Play close attention to things that seem pleasurable before, during, or after exercise
- Watch television or read during exercise to take your mind away from the activity
- Experiment with other activities that you may find enjoyable
- e.g.: group aerobics, swimming, rock climbing, running, walking or cycling club, etc.
- Find a reliable training partner
- Do not become dependent upon your training partner though
- Exercise even if they miss the workout, take the lead
I get bored easily when I exercise.
- Try new routes when walking, hiking, jogging, or cycling
- Use Mental Imagery to create an enjoyable setting for exercise
- Set challenging but realistic goals for each workout
- Try new exercises and physical activities each week
- Try group exercise, recreational activities, and new exercises
- Change exercise program every month (particularly your weight training program: see Restimulating Progress by Changing Exercises)
- Join a training group (walking, jogging, cycling, swimming, martial arts, etc.)
- Implement exercise into everyday activities
- Bike for transportation
- Park further away and walk
- Walk to store
- On cardio machines (eg cycling)
- prepare to do lists, make phone calls, do work on your handheld PDA, etc.
- Use diversions
- Listen to inspirational music during your workout, watch TV or a video, listen to the radio, or read
I might get frustrated if I don't see results right away.
- Concentrate on your behavioral goals; adhere to your program
- Continue to monitor your progress and make adjustments to keep moving forward
- Take girths, or circumference measurements monthly
- Find someone that can take your body composition monthly
- monitor fat and lean weight
- if no progress, make changes in your program for entire month then retest
- Use positive affirmations to keep your enthusiasm high
- Give yourself positive feedback each time you complete a goal related task
- Share your exercise goals with those that will encourage you
It's hard for me to exercise when I'm tired or fatigued.
- Exercise around the same time each day so your body will become accustom to gearing up during this time each day
- Realize you will start feeling more energetic as you continue to exercise at the same time each day
- Likewise, go to sleep and wake up at the same time every day; even on weekends
- Rate your level of fatigue before and after an exercise session to see if it increases your energy level
- Plan on "exercising light" or at least minutes on days that you're feeling fatigued
- Most often, once you just show up and have warmed up, you will likely find it is not much more effort to continue exercising
- During your aerobic exercise, adopt a "rest-exercise-rest-exercise" system to balance your rest and exercise needs
- Identify whether your fatigue is physical, or simply a "mental fog" and adopt ways to get through the haze, and exercise
- Follow mentioned dietary guidelines to improve your energy
- Eat a snack or meal 1-2 hours before you exercise
- Eat immediately after strenuous exercise to enhance recovery (see Rationale)
- Talk to your doctor if you feel your fatigue is medically related
I feel intimidated or embarrassed in an exercise setting.
- Find a time of day when less people are in your gym
- Find a workout partner so that you can encourage each other
- Keep your mind open, use power of thought and creative planning to overcome self defeating thoughts
- Even Lou Ferrigno felt very intimidated when he first began working out with weights
- In the weight room, be assertive in asking others if you can work in between their sets while they are resting
- The more intimidating individuals are usually more compliant since they are more aware of proper gym etiquette
- Understand many people are so self absorbed in how they appear to others while exercising
- they will most likely not be paying much attention to what you do or how you look
I don't enjoy exercising in bad weather (rainy, hot, humid, cold, snow).
- Dress appropriately in accordance to the weather
- Exercise at the fitness facility or to an exercise video when weather is terrible
- Find a mall or facility you can walk indoors during bad weather
- Exercise in the evening or early morning when it is cooler
- Try to overcome the initial misery of exercising in uncomfortable climate
- Understand your body and mind may take a week or two to acclimate to the environment
- Progressively increase exercise durations and intensities
- Maintain regular exposures if possible
- In hot weather, drink plenty of fluids and protect yourself from the sun
- Think of yourself as a dedicated exerciser.
- Observe wind chill factors and heat advisories
- Understand your body and mind may take a week or two to acclimate to the environment
Work demands may make it difficult to exercise.
- Plan your workouts around your work schedule
- Get up earlier and exercise before work or find a regular convenient time to exercise
- Make it routine: every weekday at the same time is a great goal!
- Plan a backup schedule
- Use it only when necessary and not because you feel tired
- Get support from those close to you
- Let them know when you will be exercising and how important it is to you
- Ask your spouse or someone close to you to ask you if you've exercised or how many times you've exercised every week
- Take planned breaks to exercise while working
- Short walk, run stairs, etc.
- Pack your workout bag and have it ready before the next day
- place it in your car or by the door
- If you miss your workouts, forgive yourself and move on
- Immediately pick up where you left off if you must miss a day or two
- Start back gradually if you miss more than several days.
Planned vacations, business trips, or holidays may make it difficult to exercise consistently.
- Do not let travel or holidays get the best of you. Plan ahead and continue with your exercise program
- Plan for exercise on your vacation
- Book a hotel that has a fitness center and/or pool
- Ask the hotel if they have an arrangement for their guests with a local fitness center
- If no fitness center is available, consider following exercises:
- Cardio
- if safe, walk outside around hotel neighborhood
- walk hotel hallways and stairs
- For anaerobic (HIIT) fit participants
- warm up briskly walking hallways and stairs for a few minutes
- sprint 15-30 seconds on stairs
- walk hallways for 4-5 minutes between sprints
- Cardio
- Realizing that alone time might be tight during holidays or vacation. Try to incorporate family/social time into your exercise plans
- Do not get discouraged if you are unable to find enough time for a complete or "perfect workout" while on vacation or holiday
- When you arrive back from your vacation or trip, start back where you left off
- Short breaks from exercise can hasten recovery & prevent over training
- Short breaks also make it challenging to continue a regular exercise
Family obligations may make it difficult to exercise.
- Share your goals with your family
- Ask them for their support
- Having explained that you have set aside a particular time to exercise can potentially minimize future conflicts or misunderstandings
- Those close to you will have the opportunity to understand the importance of your goals and the time you have set aside for them
- Participate in physical activities with your family. Be creative
- Make a special effort to support family members in non-exercise activities
- Allow each family member to take turns each week to select a special activity the whole family will participate in.
- When it comes your turn, select a physical activity (walk, cycling, hike, swim, etc.) the whole family may enjoy
- Find other activities your family members can participate in while you exercise
- Consider joining a family friendly fitness facility
- Invite your wife or kids to exercise with you
- Pull your younger kids in a sled or wagon
- Have the older kid(s) ride their bicycle
- Talk to your family about improving time management
- Set firm boundaries on time you give yourself to exercise
- Make time for yourself!
- Understand regular exercise will make you a better parent or caregiver
- Wake up before the family and exercise
My family or friends may not support my attempts to exercise.
- Meet with your family and explain your goals for exercising
- Express how important it is for you to exercise regularly
- Ask for their support - give them permission to nag you if you miss your workouts
- Invite family members to exercise with you in ways that you all enjoy
- Make a special effort to support family members in non-exercise activities
- Allow each family member to take turns each week to select a special activity the whole family will participate in.
- When it comes your turn, select a physical activity (walk, cycling, hike, swim, etc.) the whole family may enjoy
- Find other support networks
- Join exercise groups (walking, running, cycling club, etc.)
- Share your goals with someone at work
- Find an exercise partner
- Consider finding an exercise partner similar to your goals and fitness level
- Make friends with those who exercise at your gym at the same time you exercise
- Join or start training club (e.g.: walking, hiking, running, cycling, swimming, martial arts, etc.)
- If you prefer to make exercise time a time for yourself, find diversions
- listen to your favorite music while you exercise
- experiment with different routes when you walk, run, or cycle
- Weight training
- Only workout until one repetition short of failure
- particularly on exercise such as squat and bench press
- Keep track of resistance and repetitions performed on each exercise
- Learn proper technique and self spotting techniques from a qualified trainer
- Only workout until one repetition short of failure
I may forget or lose track of my goal.
- Write your goal down and post it where you will see it each day
- Tell a workout partner and/or those close to you about your goal and ask for their encouragement
- Hire a personal trainer or meet with an exercise consultant periodically
- Train for an event (fund raiser, competition, adventure vacation)
- Continue to monitor your progress and make adjustments to keep moving forward
- Determine the best way to assess your progress toward the goal
- Sign up for periodic fitness testing by certified of degree trainers
- Medical examinations
- Write assessment date on your calender
- Perform assessment regularly (e.g.: every 1 to 3 months)
- Redesign program or strategy if adequate progress if not observed
- Determine the best way to assess your progress toward the goal
- See Goals
The exercise setting available to me does not meet my needs.
- Schedule a time to visit various exercise facilities
- Try to find a facility that allows you to pay month to month with no long term contract
- If a pay as you go agreement is not available, sign up for the shortest possible contract
- Find an alternative facility if you find it does not meet your standards later.
- If budget is an issue, consider applying for a part time job at the facility if they offer free membership to employees
- A facility within 15 minutes will more likely be used regularly
- Consult a trainer to assist you in purchasing appropriate equipment within your budget
- Join a training or recreation club (e.g.: walking, hiking, running, cycling, swimming, martial arts, etc.)
- Join a sports league
- Purchase quality exercise videos
- Explore community programs your town or church may offer
