Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.
Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals.
People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.
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.