Breaking through your barriers

Do you know what your barriers to moving are?

Everyone has barriers, so what’s yours? If you know what they are, do you have solutions in place to overcome them?

The top three barriers to exercise reportedly include

Lack of motivation

Lack of time

Fear of injury or existing pain

Which one/s do you feel stop you from moving?

Lack of Motivation

Everyone feels this barrier from time to time, some of us more than others. If motivation is a mindset, then we need to put a positive spin on movement so we actually WANT to do it. One thing I’ve noticed is the negative mindset exercise can bring with it. It is important to remember it doesn’t need to be long, strenuous or painful for you to reap the health benefits of moving. Here are a few options

  • Positive mindset and positive self-talk

“I will just go for ten minutes, and stop after this time if I want”

“I will feel better once I start”

  • Make it easy so you can be consistent. You DO NOT need to be uncomfortable when you move
  • You’ve heard it before- find someone to move with, or join a group to stay on track
  • Try the RAMP to success to get you started with increasing your incidental activity- this requires no motivation at all!

What is the RAMP to success and how do I apply it?

Reminder- Choose something that happens each day without fail as your CUE

EG: Phone rings, send an email, TV ad break, boiling the kettle foe a tea, send a text message

Active Movement- Decide what you want your new active movement (habit) to be.

Then make that active movement (habit) so easy that you won’t say NO to doing it!

EG:  Sit up and down out off a chair, Raise up and down on your toes, walk around the house

Praise or Reward- We will continue to do things that make us feel good so give yourself praise or a reward after a few weeks of doing it.

EG: After two weeks of doing this daily habit, take yourself to the movies

Remember, lasting change is a product of daily habits.

Lack of Time

It’s a common excuse for not doing movement, but the question is: Have you planned it into your day or just thought about it? Here are a few solutions

  • Write the appointment down in your diary/phone to exercise
  • Have a “time budget”
  • Those will the busiest schedules can surely fit 10 minutes at some point into their day? Break up your 30 minutes so you can fit at least something in
  • Choose the morning time to get it done, as less excuses can come up throughout the day then
  • Do it in front of your favourite TV show

Fear of Injury

If you are not sure how to do something correctly like strength exercises, or you have other pre-existing injuries or illnesses, it is best to get the advice from a trained expert.

  • See an Accredited Exercise Physiologist. They are the most trained to provide your correct exercise advice. You can see them through Medicare with your Care Plan and many private health funds give rebates on visits
  • Call 1300 342 238 to find an Accredited Exercise Physiologist near you or look one up in your area with the following link essa.org.au

Remember there are always going to be barriers in our lives, but by having a plan in place you can overcome any that may try to get in your way. If you feel you need more help with overcoming your barriers and setting yourself a plan to move, book in to one of our Ready Set Go – Let’s Move workshops for more guidance with our own Exercise Physiologists at Diabetes NSW & ACT.

You don’t need to be an athlete, you just need to move a little more than you did yesterday.

Join our community of over 45,000 people living with diabetes

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