13.5 Barriers to Physical Activity

Barriers to physical activity vary from person to person. On a population level, barriers can include lack of access to fitness equipment, perceived and actual lack of safety, and availability of walking surfaces in neighborhoods (King et al., 2006; Simmons, Van Sluijs, Hardeman, Sutton, & Griffin, 2010; Weiss, O’Loughlin, Platt, & Paradis, 2007). Research shows that the most commonly reported barrier to physical activity is lack of time (Eyler et al., 2002). This is found to be true for both inactive and active individuals (King et al., 1992), which indicates that either how we perceive our time or how we prioritize our time might be more important than the actual amount of free time available.

Another commonly cited barrier to physical activity is lack of enjoyment. Of course we aren’t as likely to continue doing anything we don’t enjoy! Lack of enjoyment may be a result of believing that physical activity is restricted to certain environments, like a fitness center, or that it requires the use of certain equipment. In addition to enjoyment, self-efficacy—the belief in one’s own capabilities to achieve a specific goal or outcome—are both strong predictors of long-term engagement in physical activity (Lewis, Williams, Frayeh, & Marcus, 2016). It comes as no surprise that when we like an activity and feel capable and confident in our skill level, we are more likely to keep doing it. This connection emphasizes the importance of trying new types of physical activity, engaging in forms that are fun or pleasant—especially while getting started—and sticking with these activities to improve self-efficacy. Basically, if you’d like to incorporate more physical activity into your week, try various types and go for those you like the most.

Perceived lack of social support or not having someone to be active with can also be a barrier to physical activity (Herazo-Beltrán et al., 2017). We don’t need to be active with other people; in fact, some people prefer to exercise alone or while listening to music through headphones. However, for some, partnered or group-based physical activity might add some accountability, make an activity more enjoyable, or increase the likelihood that an individual will maintain a physical activity routine (Heck & Kimiecik, 1993; Sallis, Hovell, & Hofstetter, 1992).

Lack of energy can be another barrier to physical activity; it requires energy to be active. Research shows, however, that sedentary behavior is consistently associated with fatigue and regular physical activity can actually increase energy and reduce feelings of fatigue (Puetz, 2006). Even stretching can help reduce feelings of fatigue (Puetz, 2006). An individual does not need to make drastic changes in physical activity or completely meet the recommendations stated in the Physical Activity Guidelines to experience improvements in energy levels and health benefits.

Feeling intimidated or nervous about being active can also be a barrier for some. If you’re nervous about being active in front of other people, try to remember that other people are focusing on what they’re doing and are likely not paying attention to you. In fact, they may be just as nervous as you are, and if they are watching you, it may be because they want to learn from what you’re doing. Others might feel intimidated or nervous because the equipment or environment is new. To get used to a new form of activity, you might try some of the exercises at home first with a guided video. Then if you’re interested in trying a fitness center, you could go with a friend, take a group fitness class, or ask the fitness center staff for a tour or orientation to help you feel more confident around new equipment. Consider listening to motivating music to help distract you from worrying about what others may or may not be thinking. Remember: time that you’ve chosen to be active is your time, so be proud of that and enjoy it. Clear your mind and focus on what your body is doing.

Student Perspectives: What Motivates You to be Physically Active?

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