Overcoming common barriers to exercise

Blog for Life is a series of blogs and opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, introducing a sustainable 5:2 diet regime. Here, making a plan to schedule exercise into your week.

One in three Australians reports not having enough time - or that they have too many commitments - to exercise regularly. A crucial task of the CPC RPA Health for Life Program involves helping people overcome these barriers and find ways to make exercise a priority in their weekly routine.

While exercise is critical for optimising health, a significant number of individuals tend to discontinue soon after they start. Setting achievable goals, discovering enjoyable activities, and establishing a regular routine are key steps towards integrating exercise into one's daily life. 

The importance of physical activity

Most people know that physical activity is critical for health promotion. In Australia, nearly 80 percent acknowledge the importance of a healthy lifestyle, including regular exercise training, for overall health. However, fewer than half the population exercises consistently.

One in three Australians reports not having enough time or that they have too many commitments to exercise regularly. A crucial task of the CPC RPA Health for Life Program involves helping people overcome such barriers and finding ways to make exercise a mainstay in their weekly routine.

Shifting perspective on some of the most common barriers to exercise is important when devising a new exercise regimen.

Lack of time

Despite the common belief that lack of time is the main barrier to exercise, it's often a matter of misplaced priorities. Consider how many minutes each day we devote to scrolling through social media or watching TV. While it's crucial to unwind and relax, incorporating two 15-minute walks - one in the morning and one in the afternoon – along with a few flights of stairs at work can categorize you as physically active!

Dedicating 30 minutes to daily exercise markedly lowers the risk of various conditions, including diabetes, fatty liver disease, heart disease, stroke, and certain cancers. For those who use public transport for their daily commute, simply disembarking a stop or station earlier can easily fulfill this exercise goal. 

Loss of motivation

Every January, the gym sees a surge of newcomers eager to kickstart their year with fitness goals. However, by the end of March, almost two-thirds of people have already abandoned their fitness journey, and less than 4 percent will persevere for more than 12 months.

Establishing and maintaining an exercise routine is best achieved by commencing with small, achievable steps. Many busy individuals, both men and women, have found success in setting SMART goals - those that are Specific, Measurable, Attainable, Relevant, and Timed. This approach allows them to select a goal that is pertinent to their current situation and realistically attainable.

A concrete example of a SMART goal could involve walking for 30 minutes, twice a week, for the initial four weeks. Then, between weeks four and six, gradually increase the frequency to three to five times per week. This ongoing progression will result in not only more consistent walking but also improvements in speed, endurance, fitness levels, and overall energy expenditure.

The key is to be honest with yourself and start small. In this way, you enhance the likelihood of achieving your goals while reducing the risk of setbacks along the way. Remember, it's a marathon, not a sprint!

Unexpected life events

Dealing with unforeseen life events can be one of the hardest barriers to overcome. The truth is, we can never predict what life will present us with.

While some life events may be so profound that exercising may be the furthest thing from your thoughts, it is important to emphasize that exercise has demonstrated its efficacy in reducing anxiety and depression. In fact, in some studies, it has proven to be more effective than some medications! While exercise may not directly change the life event, it may help you deal with the associated feelings of anxiety and depression. 

Getting started

The best time to start exercising is now. Engaging in even a single session triggers the production of chemicals in your muscles, enhancing energy utilization, insulin sensitivity, heart function and mental wellbeing. If you have ore-existing health conditions or face an increased risk of injury, it is crucial to consult your GP before starting an exercise regimen to ensure it can be done safely.

Finally, it is crucial to underline that exercise should never replace a balanced diet. Both physical activity and proper nutrition are integral aspects of a comprehensive approach to overall health.

The CPC RPA Health for Life Program is a partnership between the University of Sydney Charles Perkins Centre and Sydney Local Health District