I am afraid I will hurt myself
Start slowly. If you are starting
a new physical activity program, go slow at the start. Even if you are doing an
activity that you once did well, start up again slowly to lower your risk of
injury or burnout.
Choose moderate-intensity physical
activities. You are not likely to hurt yourself by walking 30
minutes per day. Doing vigorous physical activities may increase your risk for
injury, but moderate-intensity physical activity is low risk.
Take a class. A knowledgeable
group fitness instructor should be able to teach you how to move with proper
form and lower risk for injury. The instructor can watch your actions during
class and let you know if you are doing things right.
Choose water workouts. Whether
you swim laps or try water aerobics, working out in the water is easy on your
joints and helps reduce sore muscles and injury.
Work with a personal trainer. A
certified personal trainer should be able to show you how to warm up, cool down,
use fitness equipment like treadmills and weight-training machines, and use
proper form to help lower your risk for injury. Personal training sessions may
be cheap or costly, so find out about fees before making an appointment.
I do not want to spend a lot of
money to join a gym or buy workout gear.
Choose free activities. Garden,
take your children to the park to play, lift plastic milk jugs filled with water
or sand, or take a walk.
Find out if your job offers any discounts
on memberships. Some companies get lower membership rates at fitness
or community centers. Other companies will even pay for part of an employee’s
Check out your local recreation or
community center. These centers may cost less than other gyms,
fitness centers, or health clubs.
Choose physical activities that do not
require any special gear. Walking requires only a pair of sturdy
shoes. To dance, just turn on some music
I do not have anyone to watch my
kids while I work out.
Do something physically active with your
kids. Kids need physical activity too. No matter what age your kids
are, you can find an activity you can do together. Dance to music, take a walk,
run around the park, or play basketball or soccer together.
Take turns with another parent to watch the
kids. One of you minds the kids while the other one works out.
Hire a baby-sitter.
Look for a fitness or community center that
offers childcare. Centers that have childcare are becoming more
popular. Cost and quality vary, so get all the information up front.
My family and friends are not
Do not let that stop you. Do it for
yourself. Enjoy the rewards—such as better sleep, a happier mood,
more energy, and a stronger body—you get from working out.
Join a class or sports league where people
count on you to show up. If your basketball team or dance partner
counts on you, you will not want to miss a workout, even if your family and
friends are not involved.
I would be embarrassed if my
neighbors or friends saw me exercising.
Ask yourself if it really matters.
You are doing something positive for your health and that is something to be
proud of. You may even inspire others to get physically active too.
Invite a friend or neighbor to join you.
You may feel less self-conscious if you are not alone.
Go to a park, nature trail, or fitness or
community center to be physically active