Physical Activity- Men: Part III

How to overcome the exercise barriers

Suggestions include:
Lack of time – 30 minutes of exercise per day is the recommended minimum. For busy men, finding a spare half-hour can be tricky. Research suggests that you can break up your 30 minutes of exercise into two 15-minute blocks, or even three 10-minute blocks, as long as the total energy used is about the same. Incorporate physical activity into family time – for example, you could throw a Frisbee in the park or take your kids to the local swimming pool. Walk for 10 minutes during your lunch break. Some workplaces offer exercise equipment or physical activity programs during lunch breaks. If you have been inactive for a long time, you can start by increasing your ‘incidental’ physical activity.

Lack of interest – physical activity doesn’t have to be difficult. Forget about the ‘no pain, no gain’ myth and explore activities that seem fun and appealing.

Lack of motivation – join a physical activity group or find an exercise buddy. You’re less inclined to skip a session if to do so would mean letting down a friend or family member. If you can’t find a buddy and find the activity boring, choose an alternative like riding a stationary bike so you can watch television or read a book at the same time. You can give your physical activity a purpose, for example, it can be a way to get somewhere, or an errand like walking to get the newspaper.

Lack of physical ability – find an activity that doesn’t make you feel uncomfortable. For example, swimming and other forms of water activity are an excellent option if your mobility is limited. Consult with your doctor for further suggestions. If fatigue is a problem, consider the fact that regular physical activity actually boosts energy levels.

Limited access to physical activity options – choose activities that don’t require facilities or equipment, such as walking. If you feel unsafe walking alone through your neighborhood, join a walking group. Contact your local council for further options or to express concerns about barriers to regular activity in your area.

Weather – choose indoor activities, such as cycling on a stationary bike or performing aerobics videos. Explore activities that depend on specific weather conditions, for example, swimming in summer or skiing in winter.