Roadblock #1 – Time

• Write down all the activities you do for a week. Categorize your activities into one of two groups “inactive” or “active”. This will help you to identify inactive time that could be changed into active time.
• Add physical activity into your daily routine. Walk to do errands, exercise while watching TV, play your favorite music and dance around while cleaning the house, walk the dog, park your car farther away from your destination, etc.
• Take a walk before you leave work, you can avoid traffic jams, and chances are you will probably get home at the same time.

Roadblock #2 – Lack of Energy

• Engage in physical activity when you feel most energized.
• Convince yourself that if you make physical activity a part of your day, it will give you more energy.

Roadblock #3 – Outside/Social Influences

• Develop new friendships with physically active people.
• Ask your family and friends to join you in physical activities and/or ask for their support.
• Plan physical activity events.
• Take a 10-minutes walk before tackling projects/responsibilities. You will have more energy to get your work done.

Roadblock #4 – Lack of Motivation

• Plan ahead. Lay out your clothes the night before so you stumble over them when you get up in the morning.
• Leave a pair of comfortable shoes in your car so you are ready at all times.
• Invite a buddy to participate with you.
• Join an exercise class.

Roadblock #5 – Fear of Injury

• Learn how to warm up and cool down.
• Read about proper exercise techniques.
• Choose activities with minimal risk.

Roadblock #6 – Weather

• Develop a set of activities that can be done indoors, ie. Walking in the mall, aerobics classes, stretching, dancing, jumping rope, etc.)
• Exercise in the morning, when the temperature is cooler.
• Take advantage of outdoor conditions, ie. Snow shoeing, skiing, etc.

Roadblock #7 – Lack of Resources

• Choose activities that require minimal equipment (walking, hiking, jumping rope)
• Identify low cost programs (parks and recreation, etc.)

Roadblock #8 – Family Obligations

• Trade babysitting with spouse or neighbor
• Do physical activities that all family members can do (have your child ride a bike while you walk, buy an aerobics tape, go to the park)
• Exercise when your children are not around (at school, sleeping, etc.)
• Hire a babysitter (consider it a cost savings on your physical and mental health)

Roadblock #9 – Travel

• Pack a jump rope or music tape with you and do it in your hotel room
• Call ahead to see if the hotel has an exercise room
• Walk in the airport while waiting for your plane
• Walk the halls or stairs in the hotel
• Choose a hotel in a walkable area of town and incorporate a walk into your day.
  

Reference:
Centers for Disease Control and Prevention. www.cdc.gov