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You don’t have time for a workout? We’ve got you covered. There are plenty of ways to get in shape without spending hours at the gym. Feeling intimidated by others who are more fit than you? Don’t worry, we’re here to help!
Fitness is about feeling good and looking great, not competing with others. Consider common-sense approaches to overcoming these 10 common fitness challenges so you can feel confident in your own skin while still getting results from working out regularly.
1. I don’t have enough time to exercise.
It can be hard to find time to exercise. Be creative and make the most of the time you have:
- Do some walking during the day in 10-minute segments. This is a good way to get exercise even if you don’t have time for a complete workout. Working out for shorter bursts of time throughout the day has benefits too.
- Wake up earlier. If your days are busy and the evening hours are just as stressful, try getting up 30 minutes earlier twice a week to exercise. Once you get used to that, add one or two more days to the routine.
- Park in the back row. You can also park a few blocks away and walk quickly to your destination.
- Rethink your routines. Instead of going to the movies, try going for a bike ride, rock-climbing or swimming.
2. Exercise is boring
Exercise can be really boring (especially when doing it alone), and it’s hard to stick with it when you’re not enjoying yourself. The good news is there are plenty of ways to make exercise more fun:
- Choose activities you like. You’re more inclined to stay interested if you choose activities that you like. Keep in mind that anything that gets your body moving is beneficial.
- Switch up your exercise routine. Alternate between walking, swimming, and cycling to target different muscle groups while keeping you on your toes.
- Team up. Join a sports league, or exercise with friends, relatives, neighbors or co-workers. This will be more fun because you will have company and people to encourage you.
- Try something new. Learn something new and get in a workout at the same time. Visit a rec center or health club for exercise sessions or sports leagues.
3. I’m self-conscious about how I look
It’s hard to stay motivated to work out and eat healthy when you’re self-conscious about how you look. You’re not alone! Many people feel this way, but there are ways to overcome these feelings.
- Start by accepting that everyone is different and that’s okay. You don’t have to be perfect and you don’t have to compare yourself to others. Focus on your own journey and what makes you happy.
- Don’t get discouraged! Remember that by working out, you’re improving your cardiovascular health, and you might even feel stronger after a workout.
- Go solo. If you’re not comfortable working out around other people, start by doing it by yourself. Try an exercise video or an activity-oriented video game. Or consider buying a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment.
- Remember why you’re doing this. You’re working hard to be healthy and improve your life. Be proud of yourself for making this commitment. As you get fitter and more comfortable exercising, your self-confidence is likely to improve too.
4. I’m too tired to exercise after work
It can be hard to find the energy to work out after a long day at work. You may feel like you don’t have enough energy to exercise, but working out is actually a great way to boost your energy levels. And over time, exercise may help your sleep quality and energy levels improve.
- Try exercising in the morning or during your lunch break.
- Get up 30 minutes earlier to exercise…While you listen to the radio or watch the early news, go for a run or a bike ride on the treadmill or stationary bicycle. Alternatively, go for a brisk walk outside. This will help you get it out of the way and you won’t have to worry about it later in the day when you’re tired.
- Make the most of your lunch break by taking a brisk walk. Keep a pair of walking shoes at your desk so you can take advantage of the time.
- Make sure you’re ready. Always have comfortable shoes and clothing available when you’re out and about or traveling.
5. I’m too lazy to exercise
If even the idea of a morning jog makes you tired, consider these ideas to get you moving.
- Set goals that are achievable. If your goals are too high, you might not be able to reach them and then you will give up. Start by doing something easy like a walk around the block. Don’t give up if it feels hard at first. Keep trying, and eventually you will be able to do it without feeling tired.
- Work with your natural tendencies, not against them. Plan physical activity for times of the day when you feel more energetic, or at least not quite so lazy.
- Schedule exercise on your calendar like you would any other important appointment. This means setting aside time for it and making sure that you stick to that schedule. Let your friends and family know so they can help encourage you.
6. I’m not athletic
You don’t need to be naturally athletic to participate in physical activity. It’s never too late to get more active, even if you have not been very active recently. Try something simple, such as a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping each other work out. Don’t worry about becoming a superstar athlete or joining the hard-OC>died athletes at the fitness club. Simply focus on the positive changes you’re making to your body and mind.
- Keep it simple. Try something basic, such as a daily walk. Start slowly when you increase your activity level. This will help your body get used to the new routine.
- Find company. Find a friend who wants to be active and choose an activity you can enjoy doing together like dancing or gardening.
- It’s not a competition. Don’t sweat whether you’ll be a sports star or join the fitness center’s hard-bodied members. Stay focused on the positive changes you are making to your body and mind.
7. I’ve tried to exercise in the past and failed
- Don’t give up. Everyone fails at times. If you fall off the wagon, get right back on it and keep going. Even if you can’t see changes in your health right away, working out regularly can make a big difference in the long run. This is especially true for conditions like diabetes, high blood pressure, and heart disease.
- Pace yourself. If you have been inactive for a long time, start slowly and build up gradually.
- Set realistic goals. Set goals that you know you can achieve. For example, try working out for 20 minutes, three times a week, for the first month. This way, you won’t get down on yourself if you don’t meet your goal one day.
- Stay motivated. Remember why you are exercising. Set goals for yourself and reward yourself as you achieve them. This will help you stay motivated to continue reaching your fitness goals.
8. I cannot afford fancy equipment or a health club
You don’t need fancy equipment or a gym! Here are some practical alternatives anyone can do:
- There are many exercises you can do at home without using weights. For example, you can use resistance bands, which are lengths of elastic tubing that come in different strengths, or do pushups or squats using your own body weight.
- You can start a walking group with your friends, neighbors, or co-workers. Plan routes together near your neighborhood, workplace, or local parks and trails. This is a fun way to get exercise and socialize with others. Plus, it’s a great way to get to know new people!
- Take the stairs, rather than using the elevator.
- Check out your community center. Many rec centers, community centers and churches offer classes taught by professionals
9. I’m afraid I’ll hurt myself
If you are worried about getting injured, start with simple activities such as walking. Take it slowly to avoid any accidents.
- Take it slowly. Begin with a simple walking routine. Warm-up before you exercise and cool down afterward. Add new things to your routine as you get more comfortable in them.
- Start at the beginning with classes designed to help those just getting started so that you can safely learn proper movements.
- Try working out with a buddy. If you are just beginning, consider training with a friend or family member who can assist you if there is an emergency.
- Get professional help. The best way to learn about physical activity is from a trained professional. These people can also help you design a safe and effective workout plan that fits your individual needs. If you have a medical condition or have been injured in the past, it is important to consult with your doctor or an exercise therapist to create a fitness program that is appropriate for you. This will help ensure that you are safe while working out and can help prevent any further injuries.
10. I am having difficulty getting the support I need from my family
It can be hard to get the support we need from our family when it comes to fitness. Family members can often be a big source of support, but they can also be a hindrance when it comes to fitness goals.
Remind your family and friends of the health benefits of regular activity, and then bring them along to join you.
- Get your kids involved. Sign up for a class where you and your child can exercise together. Pack a picnic lunch and take your family to the park to play tag or kickball. Splash with your kids in the pool instead of watching them from a chair. You can also get your kids involved in fitness by signing up for classes together or playing at the park.
- Propose a new activity. Invite a friend to go to an indoor climbing wall or hire a tandem bicycle for the weekend rather than suggesting going to the gym.
- Make the most of your busy schedule. Volunteer to drive your children to the mall and then go for a walk inside while you wait for them. Also, try walking around your child’s school during class time, practices, or rehearsals.
- If you need to, talk to your loved ones about your fitness goals. If they don’t have the same fitness goals as you, ask them to at least respect your decision and help you stay on track.
- If you still need more support, don’t be afraid to seek help from other sources – friends, personal trainers, online communities, etc.
Starting a fitness routine can seem daunting, but it is important to remember that it doesn’t have to be complicated. Overcoming these common barriers to fitness is may sound simple but is not easy. Just begin with something simple, like walking, and work your way up from there. Additionally, try to find a friend or family member to join you in your fitness journey – this will make the process more fun and help keep you accountable. And finally, remember that it is ok to take things slowly – you don’t need to jump into an intense workout routine right away. By simply putting in the work and slowly moving forward, you will eventually overcome these barriers and enjoy a healthier and fitter lifestyle.