Barriers to excercising and overcoming them

Barriers to exercising include both physical and psychological factors. Lack of time is a common obstacle, as work, family, and other responsibilities limit opportunities for physical activity. Additionally, financial constraints, such as gym memberships or equipment costs, can discourage participation. Physical limitations, including chronic illness or injury, may hinder movement. Environmental factors, like poor weather or unsafe neighborhoods, also discourage outdoor activities. On a psychological level, lack of motivation, fear of failure, or body image concerns can reduce willingness to exercise. Social barriers, such as limited support from friends or family, further decrease engagement. Overcoming these obstacles requires tailored strategies and supportive environments.

1. BARRIERS TO EXCERCISING Understanding The Obstacles To Physical Activity Dr. Mansi Patil, PhD

2. Franklin, Barry & Eijsvogels , Thijs & Pandey, Ambarish & Quindry , John & Toth, Peter. (2022). Physical activity, cardiorespiratory fitness, and cardiovascular health: A clinical practice statement of the ASPC Part I: Bioenergetics, contemporary physical activity recommendations, benefits, risks, extreme exercise regimens, potential maladaptations . American Journal of Preventive Cardiology. 12. 100424. 10.1016/j.ajpc.2022.100424. Contemporary physical activity recommendations for middle-aged and older adults, based on the WHO Guidelines on Physical Activity and Sedentary Behavior.

3. Improve Blood Circulation & Delivery of Oxygen to the Muscle Cardio-vascular & Metabolic changes Better appetite Better Weight Control Better Energy and Mood Improved Overall Health Physical and Mental performance Stronger muscles & bones Improve Quality of Sleep Better Flexibility Importance of Exercise

4. Personal Barriers Emotional Barriers Cultural Barriers Socio-economic Barriers Environmental Factors COMMON BARRIERS TO EXERCISING

5. Impact on Exercise: - Reduced ability to perform physical activities - Increased risk of health complications

6. Strategies to Overcome Consult healthcare providers for tailored exercise plans Engage in low-impact activities Utilize community resources and programs Use adaptive equipment if needed

7. Impact on Exercise: - Decreased willingness to start or maintain an exercise routine - Increased feelings of inadequacy or self-doubt

8. Strategies to Overcome Set realistic goals and track progress Seek support from friends, family, support groups or mental health professionals Find a workout buddy or join a class Practice stress management techniques Start with small, manageable workouts Join supportive and inclusive exercise groups

9. Impact on Exercise: - Limited participation in physical activities - Social stigma or discrimination

10. Strategies to Overcome Promote inclusive and diverse exercise programs Educate about the benefits of exercise in various cultural contexts Encourage community-based initiatives

11. Impact on Exercise: - Reduced opportunities for physical activity - Increased sedentary lifestyle

12. Strategies to Overcome Advocate for affordable exercise options and facilities Create flexible schedules to accommodate busy lifestyles Use family time for active outings Opt for cost-free exercises like running or bodyweight workouts Look for free fitness apps and online videos Consider second-hand equipment

13. Impact on Exercise: - Can limit outdoor activities .

14. Strategies to Overcome Have indoor exercise alternatives. Use local indoor tracks or malls for walking.

15. Anjali, Sabharwal M. Perceived Barriers of Young Adults for Participation in Physical Activity. Curr Res Nutr Food Sci 2018;6(2). doi :  http://dx.doi.org/10.12944/CRNFSJ.6.2.18 Barriers Of Young Adults For Participation In Physical Activity Lack of energy/ sleep Stress Physical ailments/discomfort Time Constraints Lack of knowledge/skills Procrastination/ lack of self-discipline Lack of self-efficacy Indolence Family control/ Discouragement Lack of parent modelling Gender Typing Peer pressure /Discouragement Verbal bullying/intimidation Safety issues Lack of resources/opportunities Weather – a natural barrier Financial cost Internet and Technology

16. Perceived barriers to physical activity among adults living in three major cities of Bangladesh Hasan, A.B.M.N., Sharif, A.B. & Jahan, I. Perceived barriers to maintain physical activity and its association to mental health status of Bangladeshi adults: a quantile regression approach.  Sci Rep   13 , 8993 (2023). https://doi.org/10.1038/s41598-023-36299-7

17. Facilitators and barriers to exercise in older adults Rodrigues, Isabel & Missiuna , Cheryl & Macdermid , Joy. (2016). A Theoretical Perspective on Exercise Adherence and Osteoporosis using the Theory of Planned Behavior and the Social Cognitive Theory. Critical Reviews in Physical and Rehabilitation Medicine. 28. 10.1615/CritRevPhysRehabilMed.2016017748.

18. Health Belief Model

19. Social Cognitive Theory

20. Rossen , J., Yngve , A., Hagströmer , M. et al. Physical activity promotion in the primary care setting in pre- and type 2 diabetes - the Sophia step study, an RCT. BMC Public Health 15, 647 (2015). https://doi.org/10.1186/s12889-015-1941-9

21. Way Forward