Overcoming Barriers: Time
"I have so much going on right now, I couldn't possibly fit a workout in to my day"
"I'm really busy at the moment and don’t have time to be able to exercise"
"I would love to exercise, but I don’t have any free time at the moment"
Any of these sound like you right now? That's okay, you are not alone! Many people live genuinely busy lives, especially in the current day and age we find ourselves living in. There is a huge focus on work and study that very quickly we begin to prioritise other things over our own health and well-being.
Ebben and Brudzynski from Marquette University in Wisconsin, USA, conducted a study among 1044 university students to see what the most common barriers to exercise are among young adults. In this study, lack of time was identified as the most common excuse that students use to create a barrier from participating in physical activity.
Out of the students who do not exercise, 88.8% had the desire to start exercising.
If you think that you fit into the same category as those students who have the desire to start exercising, the good news is that there are plenty of solutions to these barriers. This article is purely focusing on feeling like you have no time, however, stay tuned for more articles that will be addressing other barriers to exercise such as motivation, energy etc.
Tips for Overcoming "Being Too Busy"
Plan Ahead
Sit down and open your diary at the start of each week to seek out some timeslots where you can squeeze in a workout. This helps to keep yourself accountable and allows you to dedicate time to keeping fit and healthy. If exercise isn't a priority for you in your life right now, planning your week ahead allows you to block out times where you can prioritise your fitness.
Maybe your first class starts at 10am on a Monday, try going to a morning group fitness class or attending the gym beforehand. Bonus - the earlier to get to uni, the more parking is available! Or maybe you have a break at lunchtime? Perhaps try a lunchtime workout instead when the gym is much quieter. The good thing about having a gym on campus is that you have the added luxury of convenience as you don’t need to get in your car and travel somewhere else!
Sometimes, having someone else point out areas where we can fit in some exercise can help to break our own perception of how busy our lives are. Make an appointment with a fitness trainer at the gym and ask them if they can help you plan out your exercise routine so that it can fit around your other commitments.
2. Recruit a Friend
Exercising on your own can be hard but doing with a friend can make if feel a lot more fun! They can also help you stay motivated too!
Maybe you have a favourite group fitness class that you can attend together, or maybe you prefer to do a partner workout in the functional training room. If you sit down together and go through times when you are both available, mark them in your diary and commit to them!
If you have a catch up planned with a friend, why not grab a takeaway coffee, and go for a walk rather than dine in? There are so many beautiful spots you can go around Perth from the beach, to the river, or to the hills. Step 1. Pick your route, Step 2. Grab your coffee, Step 3. You're off!
3. Baby Steps
The thought of going from no exercise at all straight into a full workout regime is daunting! Don’t be afraid to take baby steps to get to your end goal. Start by making small changes in your day-to-day routine such as, taking the stairs at the train station rather than the escalator, break up long periods of sitting by going outside and walking a lap of the library, introduce a 30-minute walk around your suburb before dinner etc.
References
Betterhealth.vic.gov.au. n.d. Physical activity – overcoming the barriers | betterhealth.vic.gov.au. [online] Available at: <https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-overcoming-the-barriers> [Accessed 29 April 2021].
Betterhealth.vic.gov.au. n.d. Physical activity - what's your excuse? | betterhealth.vic.gov.au. [online] Available at: <https://www.betterhealth.vic.gov.au/health/HealthyLiving/Physical-activity-whats-your-excuse#i-dont-have-any-free-time> [Accessed 29 April 2021].
Centers for Disease Control and Prevention. 2020. Overcoming Barriers to Physical Activity. [online] Available at: <https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html> [Accessed 29 April 2021].
Ebben, W. and Brudzynski, L., 2008. Motivations and Barriers to Exercise Among College Students. Journal of Exercise Physiology Online, [online] 11(5), pp.1-11. Available at: <https://www.asep.org/asep/asep/EbbenJEPonlineOctober2008.pdf> [Accessed 29 April 2021].
Frederick, G., Castillo-Hernández, I., Williams, E., Singh, A. and Evans, E., 2020. Differences in physical activity and perceived benefits and barriers to physical activity between LGBTQ + and non-LGBTQ + college students. Journal of American College Health, [online] pp.1-6. Available at: <https://www-tandfonline-com.ezproxy.library.uwa.edu.au/doi/full/10.1080/07448481.2020.1842426> [Accessed 29 April 2021].
Grubbs, L. and Carter, J., 2002. The Relationship of Perceived Benefits and Barriers to Reported Exercise Behaviors in College Undergraduates. Family & Community Health, [online] 25(2), pp.76-84. Available at: <https://journals.lww.com/familyandcommunityhealth/Abstract/2002/07000/The_Relationship_of_Perceived_Benefits_and.9.aspx> [Accessed 29 April 2021].
Kgokong, D. and Parker, R., 2020. Physical activity in physiotherapy students: Levels of physical activity and perceived benefits and barriers to exercise. South African Journal of Physiotherapy, [online] 76(1). Available at: <https://sajp.co.za/index.php/sajp/article/view/1399/2015> [Accessed 29 April 2021].
Tappe, M., Duda, J. and Ehrnwald, P., 1989. Perceived Barriers To Exercise Among Adolescents. Journal of School Health, [online] 59(4), pp.153-155. Available at: <https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1746-1561.1989.tb04689.x> [Accessed 29 April 2021].
The Heart Foundation. 2018. The Top 10 Excuses for Not Exercising (and Solutions!) - The Heart Foundation. [online] Available at: <https://theheartfoundation.org/2018/06/01/the-top-10-excuses-for-not-exercising-and-solutions/> [Accessed 29 April 2021].
www.heart.org. 2018. Breaking Down Barriers to Fitness. [online] Available at: <https://www.heart.org/en/healthy-living/fitness/getting-active/breaking-down-barriers-to-fitness> [Accessed 29 April 2021].