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Obstacles - Why things get in our way

By Larry Johnston

"I don't have the time right now."

"I'm too tired."

"Between work and the kids, it's impossible."

These common obstacles are mainly responsible for the high percentage of people in the United States engaging in too little physical activity or none at all. The 1997 National Health Interview Survey showed 40 percent of adults do not exercise. Despite the importance of regular exercise to disease prevention and health promotion, the National Center for Health Statistics also reports an estimated 60 percent or more of adults are either inactive or underactive.

Reducing the risk of cardiovascular disease, hypertension, Type 2 diabetes and some cancers (e.g., prostate and colon/rectal) doesn't seem to be enough incentive to become active. Studies show a 50 percent dropout rate--most within the first few months--among those who start an exercise program.

In a national survey of almost 3,000 women, ages 40 years or older, care-giving duties and lack of energy were two of the top four perceived barriers to physical activity across all ethnic groups.

Stemming the tide of sedentary behavior among Americans requires finding ways to make them exercise. Whether you're trying to encourage someone to start an exercise regimen, get back into a program or maintain one, here are a few strategies to overcome these obstacles:

Time management: If finding an hour to exercise isn't possible for someone, accumulating moderate intensity activity throughout the day can be an alternate option. Tell your client to break his or her workout into two, three or even four components. If the cardiovascular portion must be done in the gym, perhaps strengthening exercises can be done at home with weights.

Streamline a hectic schedule: Although you want to encourage optimal physical activity standards, if it is not possible, shoot for minimal recommendations. Ideally, one should strength train every other day, but a twice-weekly schedule may be more manageable. Consider the difference between moderate-intensity activity five times a week versus high-intensity exercise three times a week. Assuming the client's physical condition allows for it, exercising three times a week may seem less daunting.

Focus on goals: Once people start exercising and see the reality of trying to exercise on a regular basis, they may lose sight of the original long-term goals. If you know what inspired a person to start a fitness program, you can revisit the subject later. Try pairing a long-term goal (e.g., improved fitness, increased muscle mass or toning) with a short-term goal (e.g., decreased heart rate, an added five or 10 minutes to a regular exercise session, walking or running a specified distance in a shorter amount of time or doing more laps around a track). Then, you can reinforce the original reason for exercise with tangible evidence of progress.

Use telephone and mail reminders: Exercise participation tends to decrease over time. However, studies show follow-up by mail or telephone helps maintain participation. Since this reminder only needs to keep people interested, a brief phone call, postcard or e-mail will suffice.

About the Author:

Larry Johnston is a certified personal trainer and owner of Fitness Together in Dallas Texas.Visit him at www.fitnesstogether.com