You have plenty of good reasons why you're not exercising enough. But for every obstacle to physical activity, there are multiple solutions to help you get in a workout.
Try these strategies to overcome barriers to exercise:
Lack of time
Identify available time slots. Keep track of your daily activities for one week, and identify at least three 30-minutes time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, walk the dog, and exercise while you watch TV.
Carve out fitness appointments. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
Select activities requiring minimal prep time, such as walking, jogging or climbing stairs.
Lack of social support
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Commit one month to the endeavor and then assess if you feel more energetic. Unless you are overly rigorous in your workouts, you'll have far more energy than you did before.
Lack of motivation
Plan ahead. Make exercise a regular part of your daily or weekly schedule and write it on your calendar.
Make a regular date with a friend for an active get-together, and write it on both your calendars.
Join an exercise group or class that meets regularly.
Fear of injury
Always spend a few minutes doing light activity before and after your exercise session. Warming up and cooling down help prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. You can have one session with a trainer, get a prescription for physical therapy, take a book out of the library or start with an exercise video.
Choose activities involving minimum risk such as walking.
Lack of skill
Select activities requiring no new skills, such as walking, climbing stairs or jogging.
Exercise with friends who are at the same skill level as you are.
Find a friend who is willing to teach you some new skills.
Take a class to develop new skills.
Lack of resources
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community such as programs at colleges, community centers, the parks and recreation department, at work or at a YMCA or YWCA.
Poor weather conditions
Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Rather than relying on them as the basis of your routine, consider any outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as "bonuses"—extra activities possible when weather and circumstances permit.
Travel
Put a jump rope in your suitcase and use it.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join the YMCA or YWCA and ask about reciprocal membership arrangements.
Visit the local shopping mall and walk for half an hour or more.
Family obligations
Trade babysitting time with a friend, neighbor or family member who also has small children.
Exercise with the kids — go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) or just run around after them at the playground. You can spend time together and all get your exercise, plus the kids will be calmer after expending some energy.
Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
Jump rope, do calisthenics, ride a stationary bike, or use other home exercise equipment while the kids are playing or sleeping. (Take safety precautions to ensure they don't get injured if they have access to home exercise equipment.)