The most important part about overcoming barriers is determining if it’s something you truly want no matter what it takes. If you’re ready to drop the excuses and find alternative ways to prioritize your work out schedule, read on.
Thankfully, time doesn’t have to be a barrier anymore when you consider a few key things:
How much time do I need to work out?
What are my goals?
What is a realistic time I can dedicate to exercise per week?
Studies show you don’t need to be in the gym or on a run 7 days a week to get the benefits of working out. In fact, it can be much less. One study showed that those who worked out three days a week saw the same strength-building results as those who exercised six days per week (1).
To overcome the barrier of time, it helps to know your goals and be realistic about how much time you are able to dedicate to working out. Find workouts you love, and allot a short amount of time regularly. Working out a little is much better than not at all!
Once you settle on your goals, you can find exercises to do at home to get where you want to be. Your at-home work out can be successful with or without the equipment.
Body Weight Exercise
Your body weight is enough to get you an effective workout (3)! The key here is to do bodyweight exercises for as long as you feel difficulty, and then you can make changes or add weight to continue seeing results.
One example of an effective at-home body weight workout is push-ups. There are plenty of ways to get a variety by changing hand placements, adding a heavy backpack to your back for weight, or using a chair (4). Get creative!
Walking doesn’t require any equipment and can be done while you multi-task on a work call or listening to your audiobook. Studies show the benefits of “walking with a purpose,” citing those who walked more had higher self-reported health assessments (5).
Don’t worry about that 10,000 step “rule,” studies show great benefits starting at as low as 4,400 steps per day. Stay consistent and walk when you can to see the pay off from this free and easy exercise (6).
Walking is the simplest and easiest way to improve your lung capacity, strengthen your heart, and fight off many morbidities.
Some low-cost equipment to level up your at-home workout
Focus on one goal at a time
Make it measurable
Record your progress!
It’s hard to find motivation when your track record for exercise is starting and quitting every few weeks. By creating a workout schedule that is realistic, and you enjoy doing, you won’t be as tempted to give up. Focus on creating a workout regimen you look forward to and adheres to your goals.
Don’t do it Alone
Is Your Barrier Just an Excuse?
Sometimes it’s hard to hear we can be doing the things we want to be if we stopped throwing around excuses. There are very real and legitimate barriers to exercise, but we promise you with goal setting and commitment, you can push through the barriers and find ways to make the success in your fitness journey. Get started working out today!