Many people say they don’t have the time, energy, or resources needed to be active. Here are ways to overcome these barriers:
Lack of time. Find two or three time slots of 10–15 minutes each day to schedule short bursts of activity, such as going for a walk. You can even find time to get active while you are at your desk. Try Desk Fit, 20 Essential Desk
Motivation. Make activity a social event. Ask friends or family to join an activity. Encourage each other! This will benefit everyone, both physically and emotionally.
Low energy. Many people feel tired after work or doing household chores. Consider being active at the start of your day. This will keep other things from crowding out the opportunity later in the day. Moving your body first will improve your ability to manage whatever daily tasks you have ahead of you.
Fear of injury. Visit your health care provider to make sure activity is safe. Look for activities with low risk, such as walking or riding a stationary bicycle. SpendSmart. EatSmart has a chair workout, strength training, and stretching videos to use at home. See Physical Activity Videos, spendsmart.extension.iastate.edu.
Cost. Look for outdoor fitness equipment and recreation trails in your community. Libraries may offer exercise DVDs. Senior centers sometimes have free programs or equipment.
Our bodies are built to move. There are many benefits to being active throughout the day. Moving your body for just 3–5 minutes every 30–60 minutes improves nearly every system in the body.
Studies show that moving for a few minutes every 30 minutes or so
Increases energy levels,
Promotes better blood flow,
Improves posture, and
Get your body moving by taking a stroll away from your work area. Stretch muscles that feel tense. Shake your arms and legs or do simple exercises in your workspace. For example, you could do wall push-ups, repeatedly standing from your chair.
When the sun shines less in fall and winter, that can depress our mood. Regular physical activity lifts our spirits by releasing feel-good endorphins. Aim for 30 minutes of activity three to fve days a week. You can engage in three 10-minute bouts of activity a day, if 30 minutes all at once is daunting. Try these ideas for indoor physical activity during the cold and icy months:
Turn on the radio and dance.
March in place while watching your favorite TV show.
Set an alarm to walk around your house or office every hour during the day.
Use workout videos.
Explore streaming channels to find those that are free.