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Page 5 of 8
Habits & Motivation(continued)
Overcoming Barriers
- GuideCommon barriers and working around themThe most common barriers are low motivation, lack of time, pain or health problems, fear of getting hurt, cost and access. They differ from person to person, and many are smaller than they feel. A specific plan with an if-then backup for the obstacle you expect can help, though the effect is small.
- GuideCost and accessWalking from your own door is the clearest free way to start, and every minute counts. You can build strength at home using your body weight or filled water bottles, or from a chair if standing is hard. You don't need a gym or special gear.
- GuideFear of injuryWorrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved.
- GuideFeeling self-consciousFeeling self-conscious when you start exercising is common. Small choices help: pick a quieter time, bring a friend, get to know the place, and choose activity you enjoy. Judge yourself by what you can do now, not by how you look or what others do.
- GuideIf-then plansAn if-then plan links a situation you expect to a response you choose in advance, such as “If it’s raining, then I’ll walk indoors.” Plans tend to help most if you already want to be active and feel confident. Pick one or two likely barriers and give each a small, specific plan.
- GuideLittle support at homeLittle support at home can make it harder to start and keep going, but you can find encouragement elsewhere. A friend, neighbour or colleague to walk with, or a local walking group, can fill the gap. Any movement counts, including on your own.
- GuideLow energy and tirednessTiredness is a common reason to skip activity, but doing less can leave you feeling more tired. Start with a very small amount you could manage on most days, such as a 5–10 minute walk, and build up slowly. If your tiredness is unusual for you or doesn't settle, get it checked by a doctor.
- GuideWeatherWhen the weather gets in the way, switch to an indoor or gentler option instead of skipping activity. Short bursts count, and some activity is better than none. Decide on your back-up before the weather turns, and take extra care on ice and in the heat.
ArticleAnxious About the Gym?New to the gym? Start small, breathe deep, and focus on your growth — confidence builds with action.
ArticleExercise on a BudgetYou don’t need a gym to get fit — move for free with walking, bodyweight workouts or online classes.
ArticleToo Tired to Work Out?Feeling flat? Even light movement can lift your energy. Start where you are, and build from there.
ArticleWorried About Injury When Exercising?Moving carefully is safer than not moving at all — build confidence with gradual, body-friendly steps.
Coming Back After a Break
- GuideComing back after an injuryCome back when your movement, strength and function have returned, not just when a set time has passed. Then build up slowly from a level that doesn't make your pain worse. A physiotherapist or doctor can help you plan the steps and the timing.
- GuideLapses are normalA missed session is a slip, not a failure, and slips are a normal part of changing a habit. Carry on with your next planned activity rather than starting over. After a longer break, restart small: about 10 minutes at an easy effort.
- GuideStarting again after time offRestart from what you can comfortably do now, not from where you left off: an easy 10 minutes, or a few 5-minute bursts, is enough. Time off costs some strength, so build up slowly. Restart soon, with a small, specific plan.
ArticleMissed a Workout? Don’t StressMissed a workout? That’s okay. Do something gentle today and start fresh tomorrow — every step counts.
Mindset & Confidence
- GuideBody image beyond the scalesActivity can improve how you feel about your body without any change on the scales. Focus on what your body can do and how it feels, choose something you enjoy, and notice wins such as mood, sleep and energy. Comfortable clothes and some strengthening exercise can help too.
- GuideBuilding confidenceConfidence mostly grows from your own experience of managing activity, so start with an amount that feels easy, set small goals you can reach, and build up at your own pace. Support from friends, family or a group can help. Whether this confidence carries over to work or social life isn't clear yet.
- GuideGrowth mindset and bouncing backA growth mindset is the belief that abilities can change with effort. It isn't clear yet that it helps inactive adults become more active. Better-supported steps are small, specific goals, activity you enjoy, and a plan for setbacks so a missed week doesn't turn into giving up.
- GuideLearning new skillsLearning a new skill tends to build confidence through success: choose something you can realistically get right, adjust it to your level, and build on each small win. The confidence boost is small and not guaranteed, so treat it as one helpful route among others.
- GuideQuieting negative self-talkNotice a discouraging thought, ask what really supports it, and reword it into something kinder and more realistic. Pair it with a small action, keep goals small, and look back on what you’ve done. Affirmations and gratitude are optional extras, not fixes.
- GuideSelf-compassionWith exercise, self-compassion means treating a missed session like a supportive coach would: look ahead, give yourself credit for trying, and start again. On a tired or sore day, doing a little is better than nothing.
ArticleBuild a Positive Mindset Around MovementA positive mindset keeps you moving. Focus on small wins, stay kind to yourself, and enjoy the journey.ArticleDon’t Let Your Mind Bully Your BodyYour worth isn’t defined by your appearance. Be kind to your body and practise self-compassion daily.
ArticlePositive Self-Talk for Lasting ChangeSpeak to yourself with encouragement — what you say shapes your habits and mindset.
ArticleYour Thoughts Are Not Who You AreYour thoughts aren’t facts. Be kind to your body and practise self-compassion over self-criticism.
ArticleYour Thoughts Are Not YouYour thoughts don’t define you. Be kind to yourself and practise noticing your inner voice without judgement.
Environment & Setup
- GuideMusic and atmosphereMusic often makes exercise feel a little easier and more pleasant, especially at easy-to-moderate effort. It changes how hard exercise feels, not how hard your body is working. Choose music you enjoy, keep the volume moderate, and treat it as an optional extra.
- GuideParks, paths and green spacesParks, paths and green spaces tend to go with more activity, especially when they are close to home, feel safe and give you a reason to go. They are a helpful nudge, not a guarantee, so start with short walks nearby and build up gradually.
- GuideSetting up home for activityYour home doesn't need to become a gym. Start with a safe, clear spot near something sturdy to hold, count everyday movement as activity, and exercise with other people where you can. Keep things simple and regular.