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July, 2019


Overcoming Roadblocks to Fitness

By Christine Peterson



We have made it through January and we are one month closer to spring! Many of us indulge a bit more during the holiday season and exercise less. All those New Year’s resolutions to focus on health and fitness… Is the focus still there? 


If you have gotten away from a fitness routine (or you don’t have a routine at all), it can be difficult to get back in the groove.


Do you have roadblocks to fitness?

  • Not enough time?
  • Too costly?
  • Not enough energy?
  • A hectic travel schedule?
  • Not motivated?
  • Too out of shape?

These are all barriers to fitness that can be overcome with basic strategies. Start by discussing an exercise program with your health care professional and setting attainable goals based on your age and fitness level. Then use the suggestions below to find a way around those roadblocks.


Find time:

  • Choose the best times to exercise based on your energy level and availability.
  • Consider three sessions of 20 minutes rather than an hour all at one time.
  • Schedule exercise in your appointment book, Outlook calendar, or to-do list.
  • Use positive self-talk such as, “On my lunch break, I will walk around the building or campus.”

Exercise economically:

  • Walk — all you really need is a pair of sneakers.
  • Exercise with DVDs or television fitness channels.
  • Ask for gift certificates to yoga classes or gym memberships as birthday gifts.
  • Inquire about discounts at fitness centers. Consider the fees an investment for future health.
  • Take advantage of the fitness classes offered to faculty and staff through the CUA Fitness Center.
  • Invite a CUA colleague to join you for a campus walk or a session in the Fitness Center.

Overcome fatigue:

  • Follow a healthy eating plan with plenty of fruits and vegetables.
  • Hydrate by drinking throughout the day and sipping water every 15 to 20 minutes while exercising.
  • Snack two hours before a workout with a combination of protein and complex carbohydrates, such as beans, vegetables, and whole grains.

Exercise away from home:

  • Investigate exchange options if you have a gym membership at home.
  • Use the fitness center at your hotel.
  • Take a jump rope or stretch bands with you to use in your hotel room.

Motivate yourself:

  • Find activities you enjoy, and don’t be afraid to try something new.
  • Look for an exercise buddy so you can socialize and encourage each other.
  • Try journaling or charting to record your motivators, goals, and outcomes.
  • Reward yourself periodically with something like a massage or a movie.

If you are a subscriber to the CUA United Healthcare Plan, explore the many resources available to members — just contact the HR Office, extension 5050. Develop a fitness plan with the help of a healthcare professional. Be realistic. Start slowly and expand the time and difficulty of your exercise program gradually. If illness or a family emergency interferes with your plan, be gentle on yourself, seek support, and recommit to your fitness plan as soon as you can.

Warm weather will be here soon. Celebrate with a walk around our beautiful campus. Exercise doesn’t get any easier than that!

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Last Revised 28-Jan-11 02:33 PM.