WIN Weight-control Information Network

lp o He p Ti s t t A ieYou G ct ve

ei o HT ps t lp t A ieYou G ct ve

 ou know that physical activity is 

 good for you. So what is stopping 

 you from getting out there and 

getting at it? Maybe you think that working 

out is boring, joining a gym is costly, or 

Y

doing one more thing during your busy day 

is impossible. Physical activity can be part 

of your daily life. This booklet can help you 

get moving by offering ideas to beat your 

roadblocks to getting active. In addition, 

you will read comments from people who 

have done it. Maybe their stories will 

inspire you. 

Why should I be physically 

active?

You may know that regular physical activity 

can help you control your weight. But do 

you know why? Physical activity burns 

calories. When you burn more calories than 

you eat each day, you will take off pounds. 

You can also avoid gaining weight by 

balancing the number of calories you burn 

with the number of calories you eat. 

1

Physical activity can 

be part of your daily 

life. This booklet 

can help you get 

moving by offering 

ideas to beat your 

roadblocks to 

getting active. In 

addition, you will 

read comments 

from people who 

have done it. 

Maybe their stories 

will inspire you. 


Regular physical activity may also help prevent or delay 

the onset of chronic diseases like type 2 diabetes, heart 

disease, high blood pressure, and stroke. If you have one of 

these health problems, physical activity may improve your 

condition.* Regular physical activity may also increase your 

energy and boost your mood.

* If you are a man and over age 40 or a woman and over age 50, 

or have a chronic health problem, talk to your health care provider 

before starting a vigorous physical activity program. You do not 

need to talk to your provider before starting an activity like walking.

What is standing in my way?

Would you like to do more physical activity but do not know 

how to make it a part of your life? This booklet describes 

some common barriers to physical activity and ways to 

overcome them. After you read them, try writing down the 

top two or three barriers that you face on pages 12 and 13. 

Then write down solutions that you think will work for you. 

You can make regular physical activity a part of your life!

Can you use any of the following ideas to become more 

physically active?

2


Personal Barriers

Barrier: Between work, family, and other demands, 

I am too busy to exercise

Solutions: Make physical activity a 

priority. Carve out some 

time each week to be 

active, and put it on your 

calendar. Try waking up a 

half-hour earlier to walk, 

scheduling lunchtime 

workouts, or taking an 

evening fitness class.

Build physical activity into your routine 

chores. Rake the yard, wash the car, or do 

energetic housework. That way you do what 

you need to do around the house and move 

around too.

Make family time physically active. Plan a 

weekend hike through a park, a family softball 

game, or an evening walk around the block.

Barrier: By the end of a long day, I am just too tired 

to work out.

Solutions: Think about the other health benefits of 

physical activity. Regular physical activity 

may help lower cholesterol and blood pressure. 

It may also lower your odds of having heart 

disease, type 2 diabetes, or cancer. 


Research shows that people who are 

overweight, active, and fit live longer than 

people who are not overweight but are 

inactive and unfit. Also, physical activity may 

lift your mood and increase your energy level.

Do it just for fun. Play a team sport, work in 

a garden, or learn a new dance. Make getting 

fit something fun.

Train for a charity event. You can work to 

help others while you work out.

Barrier: Getting on a treadmill or stationary 

bike is boring.

Solutions: Meet a friend for workouts. If your buddy 

is on the next bike or treadmill, your workout 

will be less boring.

Watch TV or listen to music or an audio 

book while you walk or pedal indoors. 

Check out music or audio books from your 

local library.

Get outside. A change in scenery can relieve 

your boredom. If you are riding a bike 

outside, be sure to wear a helmet and learn 

safe rules of the road. For more information 

about bike safety, read Bike Safety Tips from 

the American Academy of Family Physicians, 

available online at 

http://familydoctor.org/692.xml.


Barrier: I am afraid I will hurt myself.

Solutions: Start slowly. If you are starting a new physical 

activity program, go slow at the start. Even if you 

are doing an activity that you once did well, start up 

again slowly to lower your risk of injury or burnout.

Choose moderate-intensity physical activities. You 

are not likely to hurt yourself by walking 30 minutes 

per day. Doing vigorous physical activities may 

increase your risk for injury, but moderate-intensity 

physical activity carries a lower risk.

Take a class. A knowledgeable group fitness 

instructor should be able to teach you how to move 

with proper form and lower risk for injury. The 

instructor can watch your actions during class and let 

you know if you are doing things right.

Choose water workouts. Whether you swim laps or 

try water aerobics, working out in the water is easy 

on your joints and helps reduce sore muscles and 

injury.

Work with a personal trainer. A certified personal 

trainer should be able to show you how to warm up, 

cool down, use fitness equipment like treadmills and 

dumbbells, and use proper form to help lower your

risk for injury. Personal training sessions may be 

cheap or costly, so find out about fees before making 

an appointment.

Mac in 

Tucson, 

Arizona, 

says, “I 

would take 

walks in the 

morning 

and see a 

lot of birds. 

Now I bring 

my camera 

along and 

get some 

great shots 

of birds. 

Taking 

pictures 

makes 

walking 

more fun. 

I don’t get 

bored. I mail 

my pictures 

to my 

grandson 

and he 

enjoys 

them.”


Barrier: I have never been into sports.

Solutions: Find a physical activity that you enjoy. You 

do not have to be an athlete to benefit from 

physical activity. Try yoga, hiking, or planting 

a garden.

Choose an activity that you can stick with, 

like walking. Just put one foot in front of 

the other. Use the time you spend walking to 

relax, talk with a friend or family member, or 

just enjoy the scenery.

Barrier: I do not want to spend a lot of money to 

join a gym or buy workout gear.

Solutions: Choose free activities. Take your children to 

the park to play or take a walk.

Find out if your job offers any discounts 

on memberships. Some companies get lower 

membership rates at fitness or community 

centers. Other companies will even pay for 

part of an employee’s membership fee.


Check out your local recreation or 

community center. These centers may cost 

less than other gyms, fitness centers, or health 

clubs.

Choose physical activities that do not 

require any special gear. Walking requires 

only a pair of sturdy shoes. To dance, just turn 

on some music.

Barrier: I do not have anyone to watch my kids 

while I work out.

Solutions: Do something physically active with your 

kids. Kids need physical activity too. No 

matter what age your kids are, you can find 

an activity you can do together. Dance to 

music, take a walk, run around the park, or 

play basketball or soccer together.

Take turns with another parent to watch 

the kids. One of you minds the kids while the 

other one works out.

Hire a baby-sitter.

Look for a fitness or community center 

that offers child care. Centers that offer 

child care are becoming more popular. Cost 

and quality vary, so get all the information up 

front.


John from Chicago says, “When I moved to Chicago, I joined a 

basketball team that some people in my office put together. It’s 

been great for building relationships with coworkers and getting 

rid of stress. We are all of different ages and abilities, but we are 

competitive too. It is social and fun.”

Barrier: My family and friends are not physically 

active.

Solutions: Do not let that stop you. Do it for yourself. 

Enjoy the rewards you get from working out, 

such as better sleep, a happier mood, more 

energy, and a stronger body.

Join a class or sports league where people 

count on you to show up. If your basketball 

team or dance partner counts on you, you will 

not want to miss a workout, even if your family 

and friends are not involved.

Barrier: I would be embarrassed if my neighbors or 

friends saw me exercising.

Solutions: Ask yourself if it really matters. You are doing 

something positive for your health and that is 

something to be proud of. You may even inspire 

others to get physically active too.

Invite a friend or neighbor to join you. You 

may feel less self-conscious if you are not alone.

Go to a park, nature trail, or fitness or 

community center to be physically active.


Place Barriers

Barrier: My neighborhood does not have sidewalks.

Solutions: Find a safe place to walk. Instead of walking 

in the street, walk in a friend or family 

member’s neighborhood that has sidewalks. 

Walk during your lunch break at work. Find 

out if you can walk at a local school track.

Work out in the yard. Do yard work or wash 

the car. These count as physical activity too.

Barrier: The winter is too cold/summer is too hot to 

be active outdoors.

Solutions: Walk around the mall. Join a mall-walking 

group to walk indoors year-round. 

Join a fitness 

or community 

center. Find one 

that lets you 

pay only for the 

months or classes 

you want, instead 

of the whole year.

Exercise at home. 

Work out to fitness 

videos or DVDs. Check a different one out 

from the library each week for variety.
Jennifer from Detroit says, “I needed to find something to do to 

keep off the extra 5 pounds I gain every winter. I didn’t feel like 

doing anything after work, when it is already dark. So, I started 

working out at a fitness center near my office at lunchtime. I do 

the treadmill and lift weights 3 days a week. It makes me feel 

great. Also, I don’t pay for my membership during the summer, 

when I’d rather be outside.”

Barrier: I do not feel safe exercising by myself.

Solutions: Join or start a walking group. You can enjoy 

added safety and company as you walk.

Take an exercise class at a nearby fitness 

or community center.

Work out at home. You don’t need a lot of 

space. Turn on the radio and dance or follow 

along with a fitness show on TV.
Health Barriers

Barrier: I have a health problem (diabetes, heart 

disease, asthma, arthritis) that I do not 

want to make worse.

Solutions: Talk with your health care professional. 

Most health problems are helped by physical 

activity. Find out what physical activities you 

can safely do and follow advice about length 

and intensity of workouts.

Start slowly. Take it easy at first and see 

how you feel before trying more challenging 

workouts. Stop if you feel out of breath, dizzy, 

faint, or nauseated, or if you have pain.

Barrier: I have an injury and do not know what 

physical activities, if any, I can do.

Solutions: Talk with your health care professional. 

Ask your doctor or physical therapist about 

what physical activities you can safely 

perform. Follow advice about length and 

intensity of workouts.

Start slowly. Take it easy at first and see 

how you feel before trying more challenging 

workouts. Stop if you feel pain.
Work with a personal trainer. A 

knowledgeable personal trainer should be 

able to help you design a fitness plan around 

your injury.

What can I do to break 

through my roadblocks?

What are the top two or three roadblocks to 

physical activity that you face? What can you 

do to break through these barriers? Use this 

space to write down the barriers you face and 

solutions you can use to overcome them.

Barrier 1:

Solutions:
Barrier 2:

Solutions:

Barrier 3:

Solutions:

See your health care provider if 

necessary.

If you are a man and over age 40 or a woman 

and over age 50, or have a chronic health 

problem such as heart disease, high blood 

pressure, diabetes, osteoporosis, or obesity, 

talk to your health care provider before 

starting a vigorous physical activity program. 

You do not need to talk to your provider 

before starting an activity like walking.

Answer questions about how physical 

activity will fit into your life.

Think about answers to the following four 

questions. You can write your answers down 

on page 17 or on another sheet of paper. 

Your answers will be your roadmap to your 

physical activity program.

What physical activities will you do? List 

the activities you would like to do, such as 

walking, energetic yard work or housework, 

joining a sports league, exercising with a 

video, dancing, swimming, bicycling, or taking 

a class at a fitness or community center. 

Think about sports or other activities that you 

enjoyed doing when you were younger. Could 

you enjoy one of these activities again?

2

3
When will you be physically active? List the 

days and times you could do each activity on 

your list, such as first thing in the morning, 

during lunch break from work, after dinner, or 

on Saturday afternoon. Look at your calendar 

or planner to find the days and times that 

work best.

Who will remind you to get off the couch? 

List the people—your spouse, sibling, parent, 

or friends—who can support your efforts to 

become physically active. Give them ideas 

about how they could be supportive, like 

offering encouraging words, watching your 

kids, or working out with you.

When will you start your physical activity 

program? Set a date when you will start 

getting active. The date might be the first 

meeting of an exercise class you have signed 

up for, or a date you will meet a friend for 

a walk. Write the date on your calendar. 

Then stick to it. Before you know it, physical 

activity will become a regular part of your life.
What physical activities will you do?

When will you be physically active?

Who will remind you to get off the couch?

When will you start your physical activity program?
Additional Resources

If you are overweight, you are more likely to develop certain 

health problems. To understand these risks, read WIN’s Do 

You Know the Health Risks of Being Overweight?

For more ideas about how physical activity can help you 

control your weight, read WIN’s fact sheet Physical Activity 

and Weight Control. If you are a very large person and want 

to get fit, read Active at Any Size from WIN. 

For more information about the benefits of physical activity, 

read the 2008 Physical Activity Guidelines for Americans, 

from the U.S. Department of Health and Human Services. You 

can read the Guidelines online at http://www.health.gov/

PAGuidelines. 

When you are ready to begin a weight-loss program, but unsure 

of how to get started, WIN’s Choosing a Safe and Successful 

Weight-loss Program may steer you in the right direction. 

If you are looking for tips about eating well and adding 

physical activity to your life, read Healthy Eating and Physical 

Activity Across Your Lifespan: Tips for Adults from WIN in 

English and Spanish. You can also find this and other helpful 

information in the new WIN publication Changing Your 

Habits: Steps to Better Health. 

For tips about starting a walking program, read Walking...

A Step in the Right Direction from WIN, available in English 

and Spanish. To find out about walking groups in your area, 

visit the American Volkssport Association’s website at 

http://www.ava.org. 
Weight-control Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: (202) 828–1025

Toll-free number: 1–877–946–4627

Fax: (202) 828–1028

Email: win@info.niddk.nih.gov

Internet: http://www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a service 

of the National Institute of Diabetes and Digestive and Kidney 

Diseases (NIDDK) of the National Institutes of Health, which 

is the Federal Government’s lead agency responsible for 

biomedical research on nutrition and obesity. Authorized by 

Congress (Public Law 103–43), WIN provides the general 

public, health professionals, the media, and Congress with upto-date, science-based health information on weight control, 

obesity, physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both NIDDK 

scientists and outside experts. This publication was also 

reviewed by Steven Blair, P.E.D., Professor, Department of 

Exercise Science, Arnold School of Public Health, University 

of South Carolina; John Jakicic, Ph.D., Chair, Department of 

Health and Physical Activity and Director, Physical Activity 

and Weight Management Research Center, University of 

Pittsburgh; and David Kelley, M.D., Professor of Medicine 

and Director, Obesity and Nutrition Research Center, 

University of Pittsburgh.

This publication is not copyrighted. WIN encourages users 

of this brochure to duplicate and distribute as many copies 

as desired.


20

NIH Publication No. 06–5578

January 2009