iDECIDE - What else can you do?

Overcoming obstacles

After knowing the full benefits of exercise, what’s stopping us from exercising?

Common reasons we hear ourselves give:

I don't have the time to exercise
Time is a constraint for many. Schedules and commitments leave most with no time for themselves, thus exercise falls to the bottom of their priority list.
I don't like to exercise
Those facing weight issues are often embarrassed to be seen exercising. They may also experience joint pains which limit their levels of activity.
It's hard to remember to exercise
With schedules packed with activities each day, exercise is never on the to-do list.

How do we overcome these obstacles?

What can I do to start exercising?
Exercise doesn't have to be time consuming or follow a rigid schedule. For example, some people like taking a walk before school or work while others prefer evenings. Similarly, some people want to be alone when they exercise whereas others prefer the company of a group or class. Anything goes as long as it works for you. The important thing is that you stay active on a daily basis. Even a few minutes of exercise a day helps. Ideally, though, try to build up and accumulate 30 minutes per day.

If you are having difficulty deciding what activity to take up, it might help to ask: what activities have you enjoyed in the past? Why did you stop? And how can you start them again? The key is to find one or two that you really enjoy but also consider varying your activities to prevent boredom.

Planning To Become More Active

	Begin slowly If you haven't been active for years, don't start with a 3-kilometre run or climb up 12 flights of stairs! Pushing yourself too hard or too fast will only make you sore and discouraged.
	Set realistic goals, and plan to succeed Being realistic helps you to feel good about yourself and stay motivated. For example, if you set the goal of walking twice this week, you will have met your goal even if you only walked 5 minutes each time. Next week, you might try to walk twice for 10 minutes each time. Remember that taking small easy steps helps ensure that you'll stay the course. You may also want to keep an activity log to track your progress.
	Reward yourself for reaching your goals Each time you meet an exercise goal, give yourself a treat to mark the occasion. Some ideas include the following: buy yourself new sports equipment, ask your spouse to take the kids for an hour, visit a friend, spend more time on your favourite hobby, buy yourself flowers or a plant, enjoy a long hot bath, or go to a movie or rent a video.
	Be active the healthy way Most healthy people can safely start a programme of moderate activity. However, be sure to talk to your doctor first if you have heart trouble or experience pain or pressure in your chest, neck, shoulder, or arm during or after exercise.
	Drink plenty of fluids while you are active. If the weather is bad, have a backup plan such as doing your activity indoors. Use the proper equipment, such as a bicycle helmet for safety, and wear comfortable attire and a pair of shoes suitable for your level of activity.

	Keeping motivated
	Starter's guide to exercise
	Know how your doctor can help you
	Take the quiz: How active are you?

	How can you be more active?
	What does increasing your activity do for you?
	Overcoming obstacles