Beat the Barriers to Exercise

Tired of your exercise program getting sabotaged? Planning ahead with a can-do and positive attitude can help you to overcome the obstacles to success. Take your problem-solving skills and apply them to your personal health and fitness.

No Time

  • Exercise first thing in the a.m. Extracurricular activities are less likely to get in the way.
  • Go for a short, brisk walk on your lunch break.
  • Get off your subway or bus stop several blocks early and combine your commute with exercise.
  • Combine activities: Have "walking meetings" with business colleagues.
  • Walk on the treadmill while watching the news or your "show."
  • Delegate. Let your spouse and children share the workload. Think of it as your duty to teach responsibility, teamwork and a strong work ethic to your loved ones.
  • Prioritize. Don't let errands and workload sidetrack you. You'll get more done after you're energized with exercise anyway!

Too Tired

  • Exercise as early in the day as possible. As the day rolls on, mental fatigue makes it easier to talk yourself out of it.
  • Recruit an exercise buddy. The two of you can keep each other going.
  • Don't stay up and "zone out" during the Late Show. Turn off the tube and get your sleep.
  • Modify your intake of high sugar foods. They give you a quick high, followed by a real low.
  • If you're planning on exercising after work, have a late afternoon snack to give you energy.
  • Find activities you enjoy or which provide you with the stress release, stimulation or social time you need. You'll look forward to being more active.

Bad Weather

  • Choose appropriate exercise clothes. The right choices can keep you warm and dry in the cold, cool in the heat. High-tech fabrics and new garment designs make it easier to handle weather extremes.
  • Find indoor options: fitness club, home equipment, exercise videos or t.v. shows.
  • Walk around the shopping mall, but leave your wallet at home!
  • If nothing else, stretch or do some abdominal strengtheners while watching television.

Child Care

  • Working moms generally have better success if they exercise during lunch or around the workday when child care is already in place.
  • Do a babysitting exchange with neighborhood parents. One of you watches the kids while the others go for a walk or play tennis.
  • Teach your kids to enjoy physical activity by doing it with them! Street games, bicycling, hiking...
  • Swap workout time with your spouse.
  • Choose at-home options that could be done when kids are napping - yoga, fitness video, indoor bicycle.

Published Jun 20, 2011
By Women's Sports Foundation


Sports and Fitness in the Lives of Working Women

Based on a national random sample of American women working in white-collar occupations and professions. The study is the first to explore the role of sports and exercise in the lives of women who work outside the home.

Get Girls Active!

What happens when a girl is resistant to getting active? These tips will provide you with the pertinent information to get girls to be active and help guide them to a healthier lifestyle.


Tired of your exercise program getting sabotaged? Planning ahead with a can-do and positive attitude can help you to overcome the obstacles to success.


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