Common barriers and working around them

What are the most common barriers to being active?

Lack of motivation, lack of time, illness or injury, and family obligations are commonly reported barriers to keeping up activity¹. Limited free time, fear of falling, cost, transport, pain and not enjoying exercise come up often too². The order differs from group to group, so there is no single ranking.

For people aged 60 and over, physical limits stand out: pain or discomfort, concerns about falling, and other health conditions⁵. Among older adults on low incomes, existing conditions and poor mobility limited how often, how hard, how long and in what form people could be active, and some switched to lighter activity⁶. Lack of time was rarely raised in that group. It came mainly from people who were working or caring for a partner or grandchildren⁶.

The world outside the front door matters too. Worries about crime and anti-social behaviour (especially for women) and about traffic, such as reckless driving and dangerous junctions, can keep people indoors⁶. Adults with long-term conditions also tend to have less social support and more perceived barriers than others⁴.

Naming the barrier that sounds most like yours is the first step to working around it. A barrier many people share is common, not a personal failing.

What gets in the way of starting, and is it as big as it seems?

The barriers are real, but some are smaller than they feel. Many are beliefs and habits of planning rather than fixed obstacles.

Meaning to start and actually starting are different things. Among people who intend to start being active, 68% don't manage it⁷. Even strong intentions often fail to turn into action⁸. Inactivity tends to come less from not knowing that exercise is good for you than from motivation and planning getting in the way². If this sounds familiar, it is very common.

Worry about risk can loom large. For people with long-term conditions, perceived risk is high even though the real risk is very low. When activity is built up gradually, the risk of serious problems stays very low³. Fear of getting hurt is an important barrier for older adults that is often overlooked, and a structured class led by an instructor can help reduce it⁹.

Confidence matters as well. People who doubt their ability, or feel they have little control over the outcome, tend to use less effective problem-solving and exercise less. These beliefs are common among middle-aged and older adults, especially those from lower socioeconomic or educational backgrounds². Confidence in your own ability to exercise also tends to predict whether people keep going².

So build up gradually from where you are now. A smaller first step makes the worry smaller too.

How can problem-solving help you get around obstacles?

Problem-solving mostly means planning: you decide when, where and how you'll be active, and you plan ahead for what might get in the way.

A good plan has a clear cue and enough detail, such as "I intend to go jogging in the park on Monday at 11:00"⁴. Then add a backup for the obstacle you expect. This is called coping planning: you anticipate a difficulty and link it to a response¹⁰, so you know what to do when problems show up⁸. For example: "If it's raining, then I'll walk indoors."

Be realistic about what plans can do. Their effects are small, and they work best when you already want to be active and feel confident you can do it⁷. For people with low intentions they help less¹⁰, and for older adults the results are mixed¹¹. On their own, plans may not make a difference for everyone⁸. Reminders or check-ins seem to add some benefit⁷.

Plans also work better when they bend. Check yours after a week or two and update it if your life or routine has changed⁸.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you have a long-term condition, they or a service for that condition can help you plan a safe way to start³.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For a sore muscle or joint, or soreness a day or two later, ease off. See a doctor or other health professional if it persists or gets worse. If you feel unusually tired, get it checked by a doctor rather than pushing on.