Obstacles with Suggested Solutions

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
  • See Home Exercise Equipment
• 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

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
• 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

I may have to exercise alone.

• 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

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
• 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
  • See Home Exercise Equipment
• 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