This article gives you suggestions for overcoming barriers to being active and tips on ways to stay active and bring activity into your life every day.

Overcoming Barriers to Becoming Active

No time, no energy, no motivation? You’re not alone. When Canadians are asked why they’re not active, a lack of time, energy, and motivation are the reasons they give most often. Yet many people manage to include activity in their busy lives. Let’s look at some ways to overcome barriers to being active.

There’s a lot we can do ourselves, but it’s easier to stay active when

• family and friends are active with us or at least encourage us;
• schools find ways to include physical activity throughout the day;
• workplaces make it convenient to be active before, during, or after work;
• communities have walking paths, parks, and facilities that invite us to be active.

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You can increase the opportunities for being active where your family lives, plays, learns, and works. It takes a little patience and determination, but you can speak up for and get involved in encouraging your schools, workplaces, and communities to support active living.

No Time? It may feel as though we have no time. But, compared to our grandparents, we have a lot of leisure time. Statistics Canada reports that in 2002 the average weekly TV viewing time for Canadians over the age of 12 was 22 hours per week!

You need just 30 to 60 minutes of moderate activity most days of the week to experience health benefits. That’s not much time for what you’ll gain. You can make activity part of your day instead of trying to find time to add it on to an already full schedule. (See the tips below.)

No Energy? Many of us feel tired because we have so much to do each day. Active people know that the more you move the better you feel! Active living actually creates energy. So before you collapse on the couch after dinner, take a few minutes to get some fresh air. Play catch with your kids, or walk your dog. It will refresh you.

Activity doesn’t have to be hard to do your body good. If you’re planning to climb Mount Everest or complete a triathlon, you’ll have to put in quite an effort to prepare yourself. But you might be surprised at how small changes in your activity level can make a big difference to your health. As mentioned above, just 30 to 60 minutes of moderate activity most days will do the trick. Of course, the more you do the more you’ll gain.

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No Motivation? Being active shouldn’t be a chore. You probably know some people who play sports or work out simply for the joy of moving their bodies and having fun with other people.

You don’t have to sweat it out at a gym if that doesn’t appeal to you. There are dozens of different kinds of activities you can try. If one doesn’t motivate you and make you feel good, try another. Maybe you don’t want to play volleyball, but you might like to go for long walks or take a dance class.

For you, does active living mean spending time with your family or friends? Do you want more energy to do all you want to do? You may enjoy nature or exploring Alberta’s outdoors. Perhaps you like music, or you like to try new experiences and learn new skills. Pick an activity with your personal interests and tastes in mind.

Tips for Staying Active

You can do it. These tips will help you stay active for a lifetime.

• Remind yourself of what you get out of being active.
• Set specific goals that you know you can achieve.
• Keep track of what you have done, and reward yourself when you reach a goal.
• Exercise with a friend or enrol in a class where you’ll meet other people with the same interests.
• Expect to be thrown off schedule sometimes. Get back on track as soon as you can.
• Be ready. Have your walking shoes or exercise clothes handy so you can head out the door on a moment’s notice.
• Pick an activity you enjoy.
• Schedule activity at a regular time of day and one that works for you. Not everyone wants to be at the gym at 6 am.

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Sneak activity into your day.

• Take the stairs instead of the elevator.
• Park at the far end of the parking lot.
• To catch up on news from a friend, suggest a walk instead of lunch or coffee.
• Hold walking meetings to get your creative juices flowing.
• Exercise while you watch television. Put your exercise bike or treadmill in front of the TV.

You’re more likely to stick with an activity you like. With a little planning and imagination, being active can be part of your daily life. Take every opportunity to sneak a little activity into your day. Little bits add up!

Can’t find the time for a one-hour class or a half-hour walk? Then plan several shorter activities (each at least 10 minutes long) during the day. Just try to reach a total of 30 to 60 minutes of moderate activity a day.

Find Your Groove

There are lots of things you can do to overcome barriers to being active and to create opportunities to be active in your neighbourhood, at school, and in the workplace. It’s important to make activity a regular part of your life every day. Let’s make active living the norm.

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Learn More

Build Physical Activity into Your Daily Life
This resource from the Public Health Agency of Canada will give you ways to build physical activity into your life at home, at school, at work, and at play.

Canadian Health Network
Visit the “Staying Active” frequently asked questions for ways to maintain your active resolutions.

Physical Activity Log
Use this logbook from the Alberta Centre for Active Living to record the number of minutes you are physically active each week and the types of activities

For kids

Active Healthy Kids Canada
Active Healthy Kids Canada offers ways for parents to encourage their children’s school and their community to support physical activity.