You know that physical activity is good for you. So what is stopping you from getting out there and getting at it? Maybe you think that working out is boring, joining a gym is costly, or doing one more thing during your busy day is impossible. Physical activity can be part of your daily life.

Why should I be physically active?
You may know that regular physical activity can help you control your weight. But do you know why? Physical activity burns calories. When you burn more calories than you eat each day, you will take off pounds. You can also avoid gaining weight by balancing the number of calories you burn with the number of calories you eat.

Regular physical activity may also help prevent or delay the onset of chronic diseases like type 2 Diabetes, heart disease, high blood pressure, Stroke, and colon Cancer. If you have one of these health problems, physical activity may improve your condition.* Regular physical activity may also increase your energy and boost your mood.

* If you are a man and over age 40 or a woman and over age 50, or have a chronic health problem, talk to your health care provider before starting a vigorous physical activity program. You do not need to talk to your provider before starting an activity like walking.

What is standing in my way?
Would you like to do more physical activity but do not know how to make it a part of your life? Listed below are some common barriers to physical activity and ways to overcome them. After you read them, try writing down the top two or three barriers that you face. Then write down solutions that you think will work for you. You can make regular physical activity a part of your life!

Personal Barriers

Make family time physically active. Plan a weekend hike through a park, family softball game, or an evening walk around the block.

     
Solutions:
Break your workout into three 10-minute segments each day. Taking three short walks during the day may seem easier and less tiring than one 30-minute workout, and is just as good for you.

Find another time during the day to work out. If evening workouts are not for you, then try a bike ride before breakfast or a walk at lunchtime.

Sneak physical activity into your days. Take stairs instead of elevators, park further away in parking lots, and walk in place while watching TV.

Barrier: I think my weight is fine, so I am not motivated to exercise.
     
Solutions:
Think about the other health benefits of physical activity. Regular physical activity may help lower Cholesterol and blood pressure, and lower your odds of having heart disease, type 2 diabetes, or cancer. Research shows that people who are overweight, active, and fit live longer than people who are not overweight but are inactive, and unfit. Also, physical activity may lift your mood and increase your energy level.

Do it just for fun. Play a team sport, work in a garden, or learn a new dance and make getting fit something fun.

Train for a charity event. You can work to help others while you work out.

Barrier: Getting on a treadmill or stationary bike is boring.

Solutions:
Meet a friend for workouts. If your buddy is on the next bike or treadmill, your workout will be less boring.

Watch TV or listen to music or a book on tape while you walk or pedal indoors. Check out music or books on tape from your local library.

Get outside. A change in scenery can relieve your boredom. If you are riding a bike outside, be sure to wear a helmet and learn safe rules of the road. For more information about bike safety, read Bike Safety Tips from the American Academy of Family Physicians (http://familydoctor.org/692.xml).

Barrier: I am afraid I will hurt myself.
     
Solutions:
Start slowly. If you are starting a new physical activity program, go slow at the start. Even if you are doing an activity that you once did well, start up again slowly to lower your risk of injury or burnout.

Choose moderate-intensity physical activities. You are not likely to hurt yourself by walking 30 minutes per day. Doing vigorous physical activities may increase your risk for injury, but moderate-intensity physical activity is low risk.

Take a class. A knowledgeable group fitness instructor should be able to teach you how to move with proper form and lower risk for injury. The instructor can watch your actions during class and let you know if you are doing things right.

Choose water workouts. Whether you swim laps or try water aerobics, working out in the water is easy on your joints and helps reduce sore muscles and injury.

Work with a personal trainer. A certified personal trainer should be able to show you how to warm up, cool down, use fitness equipment like treadmills and weight-training machines, and use proper form to help lower your risk for injury. Personal training sessions may be cheap or costly, so find out about fees before making an appointment.