Understanding Barriers to Physical Activity — And How to Move Past Them

Staying active is one of the most powerful ways to support your health, independence, and quality of life.

Yet many people face real challenges that make movement feel difficult to start — or hard to maintain.

These challenges are called barriers.

A barrier is anything that makes it harder for you to be physically active — whether physical, emotional, environmental, or lifestyle-related. Many adults know activity is important but struggle to fit it into daily life due to competing demands, fatigue, or uncertainty about safety.

The good news?
Most barriers can be addressed with small, realistic strategies.

Remember: always consult with your healthcare provider first before starting any new exercise.

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Common Barriers to Activity

Below are some of the most common obstacles people face when trying to move more.

1. “I Don’t Have Time”

Busy schedules, caregiving responsibilities, or health appointments can make exercise feel impossible.

1. “I’m Too Tired”

Low energy, chronic conditions, or poor sleep may reduce motivation.

1. “I’m Afraid of Getting Hurt”

Concerns about falls, joint pain, or worsening health conditions are very real.

1. “I Don’t Know What to Do”

Some people feel unsure how to exercise safely or where to start.

1. “I Don’t Have Support”

Lack of encouragement from family or friends can make activity feel isolating.

1. “It Costs Too Much”

Gym memberships, transportation, or equipment may feel out of reach.

1. “I Don’t Feel Motivated”

It can be hard to start — especially if past attempts didn’t stick.

1. “Health Issues Get in the Way”

Pain, breathing issues, fatigue, or balance concerns may make movement feel intimidating.

1. “Weather or Environment Makes It Hard”

Heat, cold, safety concerns, or lack of nearby facilities can limit options.

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Tips to Overcome Common Barriers

If Time Is Limited

Try:

• Breaking activity into short sessions (10–15 minutes)
• Walking during phone calls
• Adding movement into daily routines (stairs, parking farther away)

Small bursts of activity still count.

If Energy Is Low

Try:

• Moving during your most energetic time of day
• Starting gently (stretching or light walking)
• Remembering that regular activity can actually improve energy levels over time

If You’re Worried About Injury

Try:

• Choosing low-impact options (walking, chair exercises)
• Starting slow and building gradually
• Talking to your healthcare provider about safe options

If You’re Unsure What to Do

Try:

• Beginning with simple movements like:
  • Walking
  • Stretching
  • Light household activity
• Joining beginner-friendly classes (in person or virtual)

If You Lack Motivation

Try:

• Setting small, achievable goals
• Scheduling activity like an appointment
• Exercising with a friend or family member

Planning activity ahead of time can improve follow-through.

If Cost Is a Concern

Try:

• Free options like:
  • Walking
  • Community programs
  • At-home strength training using household items

Activity doesn’t require special equipment.

If Health Issues Interfere

Try:

• Matching activity to how you feel that day
• Choosing gentle options on difficult days
• Focusing on consistency rather than intensity

Even light movement supports circulation, mobility, and mood.

If Environment Is a Challenge

Try:

• Indoor options during bad weather
• Home-based routines
• Safe walking locations like malls or community centers

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Barrier-to-Solution Planning Tool

Examples:

My Barrier	One Small Solution I Can Try
Example: I feel tired in the evening	Walk in the morning instead
Example: I’m worried about pain	Try chair-based exercises
Example: I don’t have time	Add 10-minute walks

Small adjustments can make a big difference.

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Helpful Mindset Shifts

• Movement doesn’t have to be perfect to be beneficial
• Some days will be harder than others — that’s normal
• Consistency matters more than intensity
• Progress often starts small

Planning for obstacles ahead of time can make it easier to stay active long-term.

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When to Seek Guidance

Talk with your healthcare provider if:

• You have new or worsening symptoms
• You experience dizziness, chest discomfort, or unusual shortness of breath
• You are unsure what types of activity are safe for your condition
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare professional. Individuals should consult their physician or healthcare provider before beginning or modifying any physical activity program, especially if they have chronic health conditions, mobility limitations, or recent medical events. Always follow individualized medical guidance and stop activity if concerning symptoms occur. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://agsci.oregonstate.edu/sites/agscid7/files/kbrec/pop.2.barriers_to_being_active.l2.pdf
• https://www.nia.nih.gov/sites/default/files/exercise-barriers-infographic-508.pdf
• https://www.nia.nih.gov/sites/default/files/exercise-barriers-worksheet.pdf
• https://www.cdc.gov/physical-activity-basics/overcoming-barriers/index.html