How to Overcome Your Fitness Fears

Something getting between you and your fitness goals? Use Monday to overcome your obstacles.

When it comes to being more physically active, it really is mind over matter. Because you don’t need a gym or a grueling fitness routine to get yourself in shape.

You may not even realize it, but ordinary day-to-day stuff—strolling through the park, going shopping, dancing around the house, taking an extra-long walk with the dog—can be a beneficial source of physical activity.

So, what’s keeping you on the couch?

This Monday, take a moment to consider the thoughts that are holding you back from being active. By identifying your own barriers, you’ll be better equipped to overcome them.


Little/No Time

Our schedules are pretty tight, but there’s always some time to fit in some fitness. If you’re stuck helping with homework or cleaning up after dinner, use this time as an opportunity to perform some quick-and-easy kitchen workouts, like counter pushups or stove squats. You can also find more creative ways to fit in fitness, like parking farther away from store entrances or taking an additional walk up and down your staircase.



Getting back into exercise can be a lot to handle. Build up your confidence and squash feelings of self-doubt by repeating a few positive affirmations throughout the day. These words of inspiration provide the extra courage and focus you need to take your first (and second) step towards exercise.


Lack of Support

You don’t need to be working out next to someone to be part of a fitness community. Create your own virtual workout group by connecting online with friends, colleagues, or distant cousins. If you’ve got a full household, get everyone involved in your workout by practicing some easy family yoga poses.


Low Energy

A lot of factors contribute to your energy levels, but a restful sleep can really make a big difference. Try getting some extra shut-eye, and make sure to schedule your physical activity for times you feel the most awake and energized.


Missing Motivation

Sometimes, even the assurance of better health is not a strong enough motivator. To solidify the commitment, try scheduling a specific time to work out, and write it down on a calendar, weekly planner, or in a fitness journal.  If your workouts are getting a bit drab or monotonous, mix up your exercise routine to infuse it with a some more fun.


Fear of Injury

An important way to avoid injury and stay physically active is to understand your fitness level and know your health numbers. Before doing any strenuous movements, make sure that you warmup beforehand and learn the proper form. Engaging in some simple stretching at the beginning of a workout can also reduce the risk of a strained muscle by improving your flexibility, coordination, and balance.


Lack of Skill

Any regular physical activity—walking upstairs, jogging around the block, carrying groceries—can be converted into a form of exercise. Try finding ways to fit in fitness; you’ll be surprised at how quickly those steps add up. Even an activity as innocuous as gardening can be a useful form of physical activity.



Want to work out for free? Easy. You don’t need any expensive gym membership or equipment to exercise. Walking, dancing, home workouts, and free online fitness classes and tutorials are all no-cost exercise options that can spice-up your fitness routine without busting your bank account.


Poor Weather Conditions

On less than perfect days, consider taking your workout or Monday mile indoors. Getting a modest workout even on days when you don’t feel like will help you stay consistent and on track.