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NCHPAD - Building Healthy Inclusive Communities

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Overcoming Barriers


Some days you may find that you or your care recipient does not want to exercise. Here are some barriers that you may be experiencing and ways to move past them.

I don’t feel like exercising:

  • Just commit to a few minutes of physical activity; more than likely a few minutes will turn into more. The hardest part is getting started.

The weather is bad so I can’t exercise:

  • Choose indoor activities from our ‘EXERCISE MENU` handout. Following along to a workout video or even just stretching can make you feel better.

I’m feeling down:

  • Exercise will make you feel better! Join a group fitness class or just grab a buddy and go walking around the block.

I don’t like exercising because it’s not fun:

  • Find some kind of physical activity that you or your care recipient enjoys doing. Varying the types of activities you do can help keep exercise exciting.

I’m never going to be able to reach my goal of 30 minutes of exercise each day:

  • Make smaller goals that add up to one big goal. If you or your care recipient can’t exercise for 30 minutes straight, break it up into 5 minute or even 1 minute sessions. For instance, if you or your care recipient wants to watch TV instead of exercise, take the commercial breaks to do jumping jacks or jog in place. You could probably get about 30 minutes of exercise in just by being physically active during commercial breaks for a 1 hour program.

My health condition won’t let me exercise:

  • Ask your doctor what kind of exercise is safe for you.

Modified source: Beth Marks, J. S. (2010). Health Matters: The Exercise Nutrition Health Education Curriculum for People with Developmental Disabilities. Paul H. Brookes Publishing Co.

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