There are many reasons for not being physically active. Everyone is different, with different abilities, knowledge, interests and free time. The keys to success are setting a realistic goal for yourself, choosing activities you like to do, and asking for the support of friends and professionals when you need it.
Common barriers and tips to try
We make many excuses to avoid physical activity, but the fact is, everyone can fit in some form of physical activity.
Understanding common barriers to physical activity and creating strategies to overcome them may help you to make physical activity part of your daily life.
Time
If time is your biggest barrier have a look at exercise snacking and sitting less / moving more on the getting started page.
Limited physical ability
If you have a disability or struggle with your mobility or getting out the house there are lots of suitable online physical activity resources on the online resources page.
Injury or pain
If you are restricted by an injury or joint pain there is lots of information on the online resources page.
If you feel your condition needs an assessment and specific advice you can self-refer to physiotherapy here.
Nuffield gyms in Plymouth offer free 6 month program of education and supervised exercise to anyone experiencing joint pain. You can self-refer to these courses here.
Motivation
If motivation is difficult for you, try setting an activity goal and recording your activity (see below), plan something with a friend or join a local class. Remind yourself of the benefits of exercise and how it will support you to achieve your goals.
There are many more barriers to physical activity and there is much more information that may help you to overcome these here.
Recording Activity
Planning and recording activity is a great way to help you maintain motivation. You can do this in a diary or spreadsheet or using an app on your phone.
The NHS active 10 app is a free app that can help you keep track of your steps and physical activity goals which you can download here.
The free app:
- tracks your steps
- helps you set goals
- shows you your achievements
- gives you tips to boost your activity
Specific = Exactly what do you want to achieve?
Measurable = How will you know when you have done it?
Actionable = What action am I going to take to achieve it
Realistic = Can I realistically achieve it?
Timely = When will I have achieved it by?
Setting goals
Setting SMART goals is a way of overcoming barriers that stop us being or sustaining being more active. It has been evidenced that setting and writing down SMART goals means they are much more likely to be achieve sustained changes.
Here are some not SMART and SMART examples to help you understand the difference:
- Not SMART: I will walk more.
SMART: I will get off the bus 1 stop early on the way to work, 3 x next week. - Not SMART: I will do more exercise at home more.
SMART: I will do the WM circuit 2 x next week. - Not SMART: I will sit less at work.
SMART: I will set my alarm to stand up every hour at work; I will take the stairs not the lift and have a 10 minute walk at lunchtime.
Healthy Eating
Click here for useful links to support your Healthy Eating group sessions.
Food and feelings
Click here for useful links to support your Food and Feelings group sessions.