Overcoming Barriers to Exercise
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/ Categories: WELLNESS, 2022

Overcoming Barriers to Exercise

We all know exercise is good for us. In fact, if the positive effects of exercise could be put in pill form, it would be the most powerful drug on the market, preventing nearly every major chronic disease. But fitting exercise into our busy lives can seem impossible. Getting the recommended minimum amount of exercise takes determination and a little creativity. By shifting your outlook, you can build some healthy habits over time and be on your way to a healthier and more active life.

First let’s talk about how much exercise is recommended. Health professionals, including those at the Centers for Disease Control, suggest people get at least 150 minutes of moderate intensity aerobic activity per week. This equals 30 minutes, 5 days per week of “cardio.”  Cardio gets you breathing harder, your heart beating faster, and breaking a sweat. The talk test is a simple way to measure this. In general, if you’re doing a moderate intensity activity you can talk, but not sing, during the activity. Examples include walking briskly, water aerobics, riding a bike on level ground, and gardening. 

Now that you know what’s recommended, let’s address how you fit these workouts into your life. People cite a list of common barriers or reasons they don’t exercise as much as they know they should.

Time. We are all very busy, and many people say that they can’t find the time to exercise. One of the easiest way is to get up 30 minutes earlier. Time that you would usually be sleeping offers few appointments or other distractions. Note that you may need to go to bed earlier too, to ensure you get enough sleep.

If the morning workout doesn’t work for you, try getting three 10-minute sessions, instead. You could walk during a lunch break, ride a stationary bike during commercials while watching a favorite show, or have a mini dance party while waiting for dinner to cook (kids, especially, are eager to join in on this one!) These are just a few examples of 10-minute spans of time you could use to reach your 30-minute goal. Use your imagination!

Motivation. For many people, the type of exercise they choose and the people they are exercising with need to be fun and engaging. Consider joining a local running, skiing, or hiking group, or a bowling league. Plan social activities involving exercise, including a family hike, sledding party, or snowshoeing adventure. That way, it is not just exercise; it is exercise and entertainment. And exercising with people you enjoy is good not only for physical health but social and emotional health, too. The more benefits you see, the more likely you are to do it!

Technology offers new tools people use to stay motivated. Explore the many fitness and activity trackers or smartphone apps, like Map My Run, which offer fun and interactive challenges and help you see the progress you’re making. And don’t underestimate a great playlist of your favorite music to keep you moving.

Money. You may be thinking, “I don’t have the money for all this!” Many forms of exercise—including walking, climbing stairs, jogging, and running—require little equipment other than a good pair of sneakers. Look for free exercise classes like Bone Builders. If you are a Vermont woman, contact You First, a program that provides free gym memberships and other benefits to low- and middle-income women who qualify. Plus, many gyms offer discounted rates based on income or for residents, families, seniors, and employees of the area’s major employers. You may need to make a small investment, but it is worth it!

Weather. Winter in Vermont can seem to last forever. There are many ways to stay active when it’s cold or rainy. If you enjoy walking outside in the summer, dress for the winter weather, bundle up, and go! The streets can be very peaceful in snowy weather.  Ice cleats on your boots and hiking sticks with ice pick tips can help prevent falls outside. Snowshoes allow you to explore snowy areas and the resistance snow provides, like sand on a beach, actually improves your workout. Many libraries lend snowshoes for free. You can also beat the cold weather by purchasing used (often barely used) indoor exercise equipment. Even new equipment, which is often on sale this time of year, can be worth the investment, if you are able to afford it.

Fear of Injury: For those with injuries in their past, exercise can seem risky. But, for almost everyone, the health benefits of physical activity far outweigh the risks of getting hurt. If you have an injury or chronic disease, talk with your doctor about your concerns. They will give you tips and encouragement to get started or recommend a specialist who can help you on your way. For instance, if you are struggling with arthritis, back pain, musculoskeletal injuries, or impaired balance, a referral to a physical therapist can help you develop ways to be as active as you can be and establish an individualized home exercise program. 

Those with trouble breathing might benefit from a pulmonary rehabilitation program, which combines exercise and education specifically for people with chronic lung conditions. Those with a history of heart disease may qualify for cardiac rehabilitation. In both programs, highly skilled clinical professionals monitor your vital signs to ensure you are exercising safely and give you confidence to exercise on your own.

Now, with the knowledge to overcome the most common barriers to exercise, you are ready to make an exercise plan that will work for you. Remember, physical activity is the closest thing we have to a wonder drug. All it takes is some creativity and determination. Here’s to a happier, healthier and more active you!

Caitlyn Boyd, DPT is a staff physical therapist and the Pulmonary Rehabilitation Program Coordinator at Southwestern Vermont Medical Center in Bennington, VT.  For more information about community exercise options and physical therapy, cardiac rehabilitation, or pulmonary rehabilitation services, please contact Caitlyn at (802) 447-5140 or Caitlyn.Boyd@svhealthcare.org.    

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How to Become a Mask Wearer

Long before COVID-19, online chat groups for people with pulmonary fibrosis (PF) were filled with posts about how uncomfortable it is to wear a mask in public: not physically uncomfortable, a fact that was barely mentioned, but psychologically uncomfortable. For people with this condition or the lung transplant used to cure it, catching a cold or the flu could be deadly. They need to wear masks in public to help protect themselves from getting ill.

The participants discussed how awkward it is riding the bus in a mask, going to the grocery store in a mask, or boarding a plane while wearing one. They were mostly self-conscious that others would think they were ill or weak. Many would rather suffer the risk of getting fatally sick than put a mask on in a department store.

Now, we've all been directed to wear masks in public. Both Bennington and Wilmington's Select Boards have passed local mandates requiring masks in public places. This—along with distancing and handwashing—are crucial parts of returning to a more normal way of life. Suddenly, we are all feeling the psychological discomfort PF patients have felt for many years.

People usually have an interest in blending in. And, just like doing anything out of the ordinary, wearing a mask for the first time definitely feels like putting yourself out there. If we want to return to a somewhat normal way of life, masks are crucially important, along with frequent, thorough handwashing and keeping a distance from others.

Here are a few tips for making the leap from being someone nervous about wearing a mask to being a person who wears one regularly.

Do it for others. We know that people can spread COVID-19 as many as a few days before they get sick. Even if you feel fine, you could have COVID-19 right now without knowing it. At the same time, masks are far better at keeping sick people from spreading germs than they are at keeping people from getting sick. So wearing a mask isn't a sign of weakness; it's a sign of altruism. It's like saying, "I am not certain that I am not sick, so I want to pay those around me the consideration of limiting the likelihood I will infect them." Think of it as a badge of kindness.

Get a mask that fits. We know that masks are not completely comfortable physically. Getting the right fit makes a big difference in their "wearability." Cloth masks are readily available online and from local groups. The Green Mountain Mask Makers have excellent information and resources. If you can, purchase a few types in a few sizes to see which you like best. Buy enough of that type to allow washing between trips out in public.

Get a mask that you like. Once you have found a mask source and as long as you have a choice, pick one that you like. You can choose colors that match your wardrobe or that represent your interests, like camouflage. There are even masks that look like fashionable scarves when they hang around your neck. The sooner we start thinking of masks as part of our outfits, as essential and unremarkable as shoes or a belt, the healthier we will all be.

Try to quit caring about what others think. This one is hard. But one wise PF patient wrote, "I just don't give a darn!" Essentially, he shared that if people want to judge him for wearing a mask, so be it. Their opinions don't have a single thing to do with him. Many in the chat group applauded his confidence and vowed to adopt his attitude.

If we all do our best, soon the cultural scale will tip. Wearing a mask or not wearing one will cease to be a political statement. It will be normal. And thankfully, if wearing a mask in public, handwashing and sanitizing, and keeping our distance are all normal, going out into public again can be safe and normal too.

Donna Barron, RN, is the infection preventionist at Southwestern Vermont Medical Center.

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