Best Lower Body Exercises
Enter the circled numbers in the spaces provided below, putting the number for statement 1 on line 1, statement 2 on line 2, and so on.
Add the three scores on each line. Your barriers to physical activity fall into one or more of seven categories: lack of time, social influences, lack of energy, lack of willpower, fear of injury, lack of skill, and lack of resources. A score of 5 or above in any category shows that this is an important barrier for you to overcome.
What should you do next? For your key barriers, try the strategies listed on the following pages and/or develop additional strategies that work for you. Check off any strategy that you try.
Suggestions for Overcoming Physical Activity Barriers Lack of Time
Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize social activities around physical activity, walk the dog, exercise while you watch TV, park farther from your destination, etc.
Make time for physical activity. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
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Select activities requiring minimal time, such as walking, jogging, or stair climbing.
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of Energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, exercise will increase your energy level. Then try it.
Lack of Willpower
Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your calendars.
Join an exercise group or class.
Fear of Injury
Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Choose activities involving minimal risk.
Lack of Skill
Select activities requiring no new skills, such as walking, jogging, or stair climbing.
Exercise with friends who are at the same skill level as you are.
Find a friend who is willing to teach you some new skills.
Take a class to develop new skills.
Lack of Resources
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).
Are any of the following additional barriers important for you? If so, try some of the strategies listed here or invent your own.
Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair-climbing, rope-skipping, mall-walking, dancing, gymnasium games, etc.). Look on outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as “bonuses” extra activities possible when weather and circumstances permit.