After my earlier post Barriers to Exercise, readers contacted me about the barriers that pop up for them from time to time. Some of those barriers are short term, and some are more difficult to jump over and can cause problems for years.
Grief and depression
When Sue pointed this one out to me, I couldn’t believe I hadn’t put it on the list. I do know that grief and depression can cause problems with motivation and getting enthusiastic about an exercise program. After all, there are many more important things to worry about at such a time. Just getting through the day can be enough of a barrier, without throwing exercise in as another potential problem.
From my experience, grief, trauma and depression can affect different people in different ways. When my son died, I went into a manic state for the first few years. I felt that I had to get out there and exercise every day, and often twice a day, without fail. No ifs, no buts, no excuses. At that time my exercise of choice was cycling. In the years before Craig died, we spent quite a bit of time, riding our road bikes together. After his death, the only time I seemed to have any peace was when I was cycling. It might sound silly, but I just felt that when I was riding my bike, he was on my shoulder, urging me on. Looking back, I was really quite crazed and manic.
In her comment on the Barriers to Exercise post, Sue wrote “I’ve always loved exercising and the buzz you feel afterwards, but for the last couple of years, I’ve ground to a halt. So I’d add grief and depression to your list. Intellectually, I know it would make me feel better, but grief seems to have stopped me in my tracks and I feel too exhausted from it, to get back to exercising”.
I have no answer at all for Sue. All I can do is send her my sympathy, hugs and best wishes., I can’t give any advice at all on how to overcome grief and depression as a barrier to exercise, as it is outside my expertise. I think I was fortunate that my grief bought on a bout of manic exercise to get me through. I do understand that this isn’t the case for everyone in the situation.
Distractions
Donna from Retirement_Reflections commented: ‘A barrier to fitness can be letting distractions get in the way (eg. technology, blogging. reading etc etc) We may tell ourselves that we’ll go to the gym or for that walk, after we finish X, Y, Z….and then we get further distracted and put it off once more. Another barrier can be letting bad weather get the best of us. ”
This is so true. There are too many distractions and things we have to deal with in our lives. It’s so easy to say that you will do it later and before you know it another day is over and the exercise hasn’t been done. I’ve been there! The way I avoid the distractions is to do my gym workouts early in the morning before anything can get in the way. But I’m not perfect so the best intentions sometimes do fly out the window.
When this happens, I try to slot in whatever exercise is scheduled for the day, some time during the day. There are days that it doesn’t happen, but as I’m getting older, I’m realising that the odd skipped workout really isn’t going to have a huge effect on my fitness routine long term. The key is to get back to it the next day and keep on going. Don’t let that small glitch become a big stumbling block.
Tina commented “I find determination and being committed to yourself gets me through. As I’ve gotten older, yes, I do get tired waking up early, to go to the gym. But now, it’s such a habit, I just do it. You listen to your body and you know what days you can really push yourself and the days you take it easier”
This is really great advice from Tina. I agree that it’s really important when starting out with a new exercise program that it needs to be done for long enough without missing sessions to set a habit. Once that habit is set, it’s easier to stay committed. Tina is very committed to her fitness, and is probably the most committed person I know, making it to the gym most days at 5.30.
Travelling
It can be difficult to stick to an exercise program when travelling. I find the easiest thing to do is walk everywhere. Hotel gyms are an option, but I don’t worry too much about gym workouts when I’m away. I prefer to do sightseeing on foot. Spend the day walking around the attractions in a city, and calories will be burnt up very quickly, as the kilometers walked add up. For me, this is the perfect way to combine travel and exercise.
Injury or illness
Sometimes when suffering a injury or illness, it’s best to take time out and let your body rest. Especially with illness. It really is best to give the body time to heal itself. You can always catch up, when you’re feeling better.
Often with a minor injury it’s possible to substitute an exercise to work around the injury. But this isn’t always possible. There will be times when you will need to take time out to allow your body to completely recover. You can then get back to your exercise program. There is no need to feel guilty about this at all.
It was Christie So what? Now what? who mentioned travelling and minor injury and illness as sometimes being barriers for her. Christie is a committed exerciser, but her comments show that we all face barriers at times. Christie’s advice is to mix it up to prevent boredom.
How to get started
If you’re of senior years, and thinking about getting into an exercise program, but not sure where to start, or feeling the barriers in some way, my advice would be to just go for a ten minute walk. I know that seems very minimal, but I can almost promise that after 10 minutes walking in the fresh air, you will be feeling much better and want to keep going a little while longer. If that’s not the case, just stop. You have done enough by jumping over your barriers and getting out there. It’s a start and sometimes that’s all we need.
Are you over 50 and have recently started a new exercise program? I’d love to hear about how you started
C .
Another great post Jen and I love the way you referenced back to some of the comments from others. Donna is right about sometimes procrastinating and say ‘after I finish this’. I prefer to do my exercise first up and at least I know I’ve done it. If I don’t I have to push myself to get it done! Grief and depression is a difficult one because we know we have to exercise but sometimes the emotion is just to overpowering and we can’t push ourselves. It can become a vicious circle. Thanks for linking up and sharing with us at Midlife Share the Love Party! Have a great week xx #MLSTL
Exercising in the morning works for me too Sue, before the day and it’s distractions started.
I’m loving some on line exercise videos that a friend recommended. The music is energetic and I think it’s helping me with cardio, strength,and also balance!
That’s great Michele. There are some great exercise videos in You Tube.
Visiting from MLSTL. When I retired, I had absolutely no exercise program – no movement, no strength, no flexibility. I knew all the reasons why I should have had one for years. But the knowing never made the doing any easier.
Some of the things that worked for me: 1) having an accountability partner. A friend and I walk almost every Monday at lunchtime. It works for her calendar – she is still working so has it scheduled as a meeting! She’s very fit, so we usually do a 4 miles hike at the local park. And I can’t not show up….I need to text her a reasonable excuse if I’m missing. 2) buying a class pass. I hate to waste money, so having a 5-class pass (or 10) makes me go to the class. This worked for both Zumba and Yoga. Now, I’m a regular and if I’m not there, the instructor worries that something is wrong. I let them now when I’m traveling! 3) turning lunch or coffee dates or happy hours into walks. This has worked with a couple of friends and they were actually thrilled… they could use the exercise as well. So now when I call to set something up, its a talk about where to walk instead of where to eat/drink. 4) putting on workout clothes or walking shoes in the morning. A weird one, but then its a reminder to just do it!
Distractions still are an issue with me. Like you say, I then try again the next day.
And I recently got a FitBit to see if that might help with motivation. 🙂 Might become my #5 of my list!
I love the changes you’ve made Oat. And well done on recognising the need for those changes. I’m sure you will soon realise the value of your Fitbit. I have a Garmin and it definitely keeps me on track
As I’m currently travelling I’m doing so much more walking and cycling than I would be at home, I’m feeling good. It’s a great way to see a city or town and we have my daughters dog to walk every day too, which helps. Great post Jennifer!
Sounds like you’re getting lots of opportunities for exercise Deb. Like you walking and cycling are my preferred choice when travelling. Enjoy!
I’ve just recently switched from afternoon to morning workouts. Much more likely to get them in and get my day started right.
Cathy early mornings are much better for me too. Too many distractions otherwise.
Grief and depression are where I am right now. Exercise is one of the things I know I need to be doing but right now just hanging onto cognisant thought is the best I can do. I feel lazy for not exercising but the thoughts of putting on workout clothes and getting off my butt is more than I want to do.
Do take care Victoria. And please don’t feel bad that you’re not exercising. I just think you need to take care of you now. You can get back to your old routine later.
I had committed to getting back into basic yoga this month…I’ve been blogging about it. I hurt my back day two. Ugh….need to try again now that it’s better.
Sorry to hear about your injured back Donna. Take care of it. I will pop over later and visit your blog
Another great post Jen. Thanks for helping us look at what might be holding us back from exercising. Grief is a hard one, and as you note, everyone grieves in their own way. I don’t pretend to have the answer for Sue or anyone else. My one suggestion would be to get out and walk, even if it’s only to the end of the block. If you can, go to a park or a beach or the mountains (depending on where you live). For me, Mother Nature is the great healer.
I have to be at work early in the morning, so most days I exercise after work–right after. I bring my gym bag to work and change before I leave the building. That keeps me from talking myself out of the workout (or getting distracted) before I can get to the gym or the trail.
When I’m traveling, like you, I prefer to work physical activity naturally into the events of the trip, but I always pack resistance bands and my running shoes, just in case. I also have an exercise app on my iPad.
As far as illness, I try to listen to my body. If it’s minor, I work around it. If it’s more serious, rest is my answer.
I love your advice that a 10-minute walk is the way around most of these barriers. There are very few times or situations where that is not an option and it’s a great place to start.
Thanks again Jen!
Thanks Christie. Your advice is sensible and shows how you have woven your commitment to exercise into your lifestyle. I’m sure that is one of the keys to not giving up.