Top Barriers To Exercise And How You Can Overcome Them In 2024


Did you know that the most popular New Year’s resolution is to be more active? Or that 91% of resolutions fail?

In today’s fast-paced world, finding time and motivation for exercise can be a real challenge. Whether it’s juggling work demands, personal obligations, or simply feeling stuck in the daily grind, the barriers to regular physical activity are ever-present.

At Kintec, we value the positive impact of exercise on your health and well-being. Yet, we also recognize the common struggles that hinder individuals from embracing a consistent fitness routine.

There are several hurdles that can stand in the way of committing to regular exercise. Some of these include:

  • Lack of Time: Busy schedules and various commitments can make it difficult to carve out time for exercise.
  • Motivation and Consistency: Staying motivated to work out regularly can be tough, leading to inconsistency in exercise routines.
  • Pain or Injury: Past injuries or physical discomfort may discourage people from engaging in physical activities.

In this blog, we will explore these common barriers to physical activity and offer practical strategies and solutions to overcome them. Say good-bye to a fleeting New Year’s resolution and say hello to a lasting fitness journey. Our goal is to help you stay active on your feet and start 2024 on the right foot.


Overcoming Lack Of Time

Overcoming the lack of time is a common hurdle that many individuals face when trying to prioritize exercise in their busy schedules. The demands of work, family, and other responsibilities often leave little room for dedicated workout sessions. However, with strategic planning and a shift in perspective, carving out time for physical activity can become more manageable than you might think.

  • Embrace Short, High-Intensity Workouts – High-intensity interval training (HIIT) sessions, lasting as little as 15-20 minutes, can deliver results in a short amount of time. These workouts typically involve alternating between short, intense bursts of exercise and brief recovery periods, maximizing the efficiency of your workout.
  • Prioritize Consistency Over Duration – Instead of aiming for lengthy workouts that may seem unattainable, focus on consistency. Even brief, regular exercise sessions throughout the day can add up and offer substantial health benefits. Consider breaking your workouts into smaller segments—such as taking a brisk 10-minute walk during a work break or doing a quick bodyweight circuit in the morning—to accumulate exercise minutes gradually.
  • Schedule Exercise as Non-Negotiable Time – Treat exercise as an essential appointment on your calendar. By prioritizing it like any other commitment, you’re more likely to stick to your workout routine. Whether it’s an early morning jog, a midday yoga session, or an evening bike ride, allocating specific time slots for exercise reinforces its importance in your daily schedule.
  • Optimize Everyday Activities – Look for opportunities to infuse movement into your daily routine. This can include taking the stairs instead of the elevator, walking or cycling for short errands, or even doing simple exercises while watching TV or waiting for dinner to cook. These small but consistent efforts can contribute significantly to your overall activity level.


Motivation Matters

Finding the drive to start and maintain a workout routine can be tough. One effective approach is to begin by establishing clear and achievable fitness goals. Instead of vague aspirations such as “losing weight,” setting specific targets, such as running a designated distance or achieving a certain weightlifting goal within a set timeframe. This can provide tangible milestones to strive for. Accomplishing these smaller objectives fuels motivation to pursue further milestones.

Exploring a diverse range of physical activities that you enjoy, is another strategy to maintain motivation. Beyond the traditional gym routines, consider engaging in outdoor activities like hiking or cycling or trying out group fitness classes. Embracing variety will help prevent boredom.

Creating a support system, such as participation in Kintec’s run clinics, fosters accountability and provides invaluable encouragement along the journey.

Additionally, rewarding yourself for achieving fitness milestones with treats like a massage or footwear acknowledges progress and incentivizes continued effort. Cultivating a positive mindset through visualization techniques and mindfulness practices sustains motivation and aids stress management.


Struggling With Pain Or Injury?

Dealing with pain or injury can sideline your fitness routine, but it doesn’t have to be a permanent setback.

Ignoring pain or pushing through an injury can exacerbate the problem. The first step towards overcoming these obstacles is acknowledging them. Consult a healthcare professional or a physiotherapist to assess the extent of the injury or pain. They will help you understand the root cause, severity, and any necessary treatment or modifications are vital before resuming exercise.

Once you have a clear understanding of your condition, work with a professional to adapt your exercise routine. Modify your workout regimen to accommodate the injury or pain while allowing your body to heal. This might involve changing exercises, reducing intensity, incorporating low-impact activities, or focusing on targeted rehabilitation exercises.

Patience is key during recovery. Embrace the rest period prescribed by your healthcare provider or trainer. While you might be eager to jump back into your routine, allowing your body adequate time to heal is crucial. Use this time to focus on gentle movements, stretching, or activities that promote flexibility and mobility without aggravating the injury.

As you begin to feel better, reintroduce exercise gradually and cautiously. Start with light workouts and slowly progress as your body adjusts. Listen keenly to your body’s signals; if you experience pain or discomfort, dial back the intensity or modify the exercise accordingly. Over time, you can gradually increase the duration and intensity as your strength and flexibility improve.


Stay active in 2024! Get a FREE orthotic assessment for personalized treatment to minimize pain and keep you on your feet. Book now.