If you find yourself avoiding exercise, you’re not alone. Starting a new routine can feel overwhelming, and staying consistent with exercise is hard work! But the good news is, many of the common reasons why you’re not exercising have solutions.

The first step: Figure out what’s in your way. It could be pain, fatigue, busyness, or just plain boredom. Keep reading to learn about some common barriers to exercise, and our go-to ways to deal with them. 

1. It’s been a while since you’ve exercised

If it’s been a long time since you exercised, you may feel nervous about getting back into it. Or maybe you have never really exercised at all—but it’s never too late to start! Here are some tips for seniors who have been avoiding exercise, but want to start again: 

• Start slow. Try beginner-friendly exercises for seniors on Bold to ease yourself into a routine, and help you build your confidence and consistency. Over time, you can work up to longer and harder workouts. You don’t need to start with high intensity on day one!
• Shift your mindset. Often, the hardest part of any workout is starting it. Remind yourself that starting is an achievement and can help you to build the habit of exercise. 
• Listen to your body. Let yourself take a break when you need to catch your breath or reset. The goals of the workout should be flexible based on what you feel you can tolerate in the moment. Don’t forget to stay hydrated. 
• Set small goals for yourself. Even small goals like getting up to brush your teeth can help you get out of bed and build up energy to accomplish more goals during the day.
• Pace your activities. Make sure you don’t overdo your activities, and gradually add intensity and duration to your workouts. 
• Celebrate small wins. Give yourself credit for the physical activity you do. Every small effort is more exercise than lying on the couch. Long-term success is built out of many small efforts. 

2. You’re in pain

A common reaction to musculoskeletal pain can be to avoid physical activity and rest more. If you’re dealing with a recent injury, you should see a healthcare provider. But if you are not injured, then exercise can help reduce pain and stop it from getting worse.

• Work with your health care team. If you believe you’re suffering from a new injury or conditions, check in with your physician or a physical therapist to make sure you are cleared to exercise on your own. Once you are cleared, they can also help you make a safe, effective plan to stay active and address your pain.
• Modify movements. Be open to trying new and different ways to move, and reflecting on how you feel in the moment and how your body responds after.
• Try different styles of exercises. If high-impact activities like running or jumping cause you pain, try lower-impact options. Swimming, cycling, or Pilates might help your body feel better. On the other hand, if you’re frustrated with new positions like yoga poses or stretches, try a strength or circuit class instead. These focus on moderate ranges of motion and may suit you better.  
• Lean into what relieves your pain. Whether it's a compression wrap, supportive device, intermittent heat, or ice, try to incorporate this into your routine. 
• Avoid what makes your pain worse (in the short-term). Whether it's a specific movement or a long time in a certain position, try to avoid the things that make your pain feel worse. This isn’t a long-term solution, but it can help you in the short term to build back to more daily function.

3. You’re too busy

Finding the time for exercise can be a big challenge. Some great ways to fit exercise into your busy schedule:

• Try shorter workouts. If a long workout isn’t in the cards, don’t worry about it. Just 10-15 minutes of movement can be effective.
• Add movement to other activities. Multi-tasking can be helpful. Take some stretch breaks while you’re cooking, or do some seated core exercises while sitting at your desk.
• Prioritize active chores. Chores like yardwork or vacuuming count as physical activity, too.
• Work movement into your normal routine. Find ways to walk a little bit more during the day, like parking further away from a store or adding an extra 5 minutes to your dog walk. 
• Make social time more active. No one wants to skip out on family time to exercise, so why not combine the two? You can play an active game with your grandchildren, or swap a coffee date with friends for a walk. 

4. You find exercise boring

If exercise feels like a chore, it’s no wonder you can’t find the motivation to stick with it! You’ll have a much better chance at staying active if you find exercises and activities that you enjoy. 

• Try a new sport; you may fall in love with a new activity. Check out our guide to the 5 best sports for seniors for some ideas. 
• Make it social. Ask friends to join you for a walk, or try out a group fitness class for seniors like Bold’s live classes.
• Make a deal with a friend. If you like a challenge, try a pact or a friendly competition with a friend or loved one. For example, make a deal that you’ll each do three Bold classes per week. That can help you keep going even when you’re less interested.
• Switch up your routine and try a new form of movement.
• Listen to something you enjoy. Try listening to a podcast or audiobook while you’re on a walk, or turning up your favorite album at the gym.

5. You’re tired

Sometimes feeling tired can be signals from your body that it’s appropriate to rest. But that signal can be tricky to interpret. If you know you did a big workout or a lot of activity yesterday, and you’re feeling the effects today, it may be more appropriate to do a lighter intensity workout today, such as going on a short walk, doing a light mobility workout, or even taking time to work on breathing and meditation.

• Try a shorter workout. Part of the value of staying consistent with exercise is that it helps reinforce the habit of taking time to address your physical well-being. If you’re not energized to exercise on any given day, try a short, low-intensity, very short session to test the waters and observe how you feel after.
• Rest as needed. If you continue to feel low energy and tired, that might be a good signal to take a break for that day and focus on active recovery.
• On the other hand, a short, light bout of activity may increase your appetite for a little more exercise. In that case, you’re always free to add on an extra set or add a few minutes to your walk.   
• Move to increase energy. Exercise can help boost energy levels. Movement increase blood flow around your body and boost hormones. This can make you feel more energetic. Light movement can also have the effect of lubricating joints and making other movements feel even easier or smoother.

There are many other reasons why people don’t want to exercise. Think about what’s going on in your life, and what you need to make time for more activity. You got this!