Adults need recess too! With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. For many folks, before or after work or meals is often an available time to cycle, walk, or play. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Consider the following suggestions:

	Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
	Park the car farther away from your destination.
	Get on or off the bus several blocks away.
	Take the stairs instead of the elevator or escalator.
	Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
	Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
	Perform gardening or home repair activities.
	Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
	Use leg power-take small trips on foot to get your body moving.
	Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
	Dance to music.
	Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
	Make a Saturday morning walk a group habit.
	Walk while doing errands.

If you'd like to share tips that helped you make physical activity part of your busy schedule, we'd love to hear it! Your tip may help others in their quest to be more active.

Click here to share your tips for being more active.

Tips for People Who Have Been Inactive for a While

Use a sensible approach by starting out slowly.

	Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you'll be more likely to stick with them.
	Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
	As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
	Vary your activities, both for interest and to broaden the range of benefits.
	Explore new physical activities.
	Reward and acknowledge your efforts.

Tips for Avoiding Activity-induced Injuries

"Success doesn't come to you... You go to it." —Marva Collins

Keeping the following tips in mind can help prevent common injuries associated with participating in physical activity.

	Listen to your body—monitor your level of fatigue, heart rate, and physical discomfort.
	Be aware of the signs of overexertion. Breathlessness and muscle soreness could be danger signs.
	Be aware of the warning signs and signals of a heart attack, such as sweating, chest and arm pain, dizziness, and lightheadedness.
	Use appropriate equipment and clothing for the activity.
	Take 3–5 minutes at the beginning of any physical activity to properly warm up your muscles through increasingly more intense activity. As you near the end of the activity, cool down by decreasing the level of intensity. (For example, before jogging, walk for 3–5 minutes increasing your pace to a brisk walk. After jogging, walk briskly, decreasing your pace to a slow walk over 3–5 minutes. Finish by stretching the muscles you used-in this case primarily the muscles of the legs.)
	Start at an easy pace—increase time or distance gradually.
	Drink plenty of water throughout the day to replace lost fluids (i.e., at least eight to ten 8-oz. cups per day). Drink a glass of water before you get moving, and drink another half cup every 15 minutes that you remain active.

Overcoming Barriers to Physical Activity

"If you can find a path with no obstacles, it probably doesn't lead anywhere." —Anonymous

Given the health benefits of regular physical activity, we might have to ask why two out of three (60%) Americans are not active at recommended levels. There are barriers that keep Americans from being, or becoming, regularly physically active. Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Environmental Barriers
Social environments such as school, work, family and friends can significantly influence an individual's level of physical activity. However, characteristics of our communities such as the accessibility and location of parks, trails, sidewalks, and recreational centers as well as street design, density of housing, and availability of public transit may play and even greater role in promoting or discouraging an individual or family's level of physical activity. There are also significant environmental barriers from water and air pollution to crime and dangerous automobile traffic.

To address this, the Centers for Disease Control and Prevention has initiated the ACES: Active Community Environments Initiative project to promote and support the awareness and development of places where people of all ages and abilities can easily enjoy walking, bicycling, and other forms of recreation.

There are many opportunities within our environment that support physical activities from parks, trails, and sidewalks to recreation and fitness centers. Even malls provide opportunities for fitness walking. Understanding environmental opportunities and barriers that we face in our pursuit for a healthy lifestyle may provide some of the knowledge necessary to promote healthy living. This information may also provide ideas for advocacy and civic participation.

For more information on the Active Community Environments Initiative and how you can support a positive environment for physical activity in your community, please visit ACES: Active Community Environments Initiative.

Personal Barriers
Aside from the many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors, may affect our plans to become more physically active. In fact, the 10 most common reasons adults cite for not adopting more physically active lifestyles are (Sallis and Hovell, 1990; Sallis et al., 1992)

Do not have enough time to exercise
Find it inconvenient to exercise
Lack self-motivation
Do not find exercise enjoyable
Find exercise boring
Lack confidence in their ability to be physically active (low self-efficacy)
Fear being injured or have been injured recently
Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals
Lack encouragement, support, or companionship from family and friends, and
Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

How can I figure out which barriers affect me most?
The Barriers to Being Active Quiz (PDF–101K) can help you identify the types of physical activity barriers that are undermining your ability to make regular physical activity and integral part of your life. The quiz calculates a score in each of seven barrier categories. Once you've taken the quiz and identified which barriers affect you the most, look at the table below for suggestions on how to overcome them.

Suggestions for Overcoming Physical Activity Barriers
Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute 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, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
Make time for physical activity. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence 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.
Lack of motivation Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your calendars.
Join an exercise group or class.
Fear of injury Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Choose activities involving minimum risk.
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 (community education programs, park and recreation programs, worksite programs, etc.).
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.)
Look on 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 jump rope.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join the YMCA or YWCA (ask about reciprocal membership agreement).
Visit the local shopping mall and walk for half an hour or more.
Bring a small tape recorder and your favorite aerobic exercise tape.
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) and exercise together. You can spend time together and still get your exercise.
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 bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
Try to exercise when the kids are not around (e.g., during school hours or their nap time).
Encourage exercise facilities to provide child care services.
Retirement years Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners.
Learn a new skill you've always been interested in, such as ballroom dancing, square dancing, or swimming.
Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

Content in the "Personal Barriers" section was taken from Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999).

References
Pate RR, Pratt M, Blair SN, et al. Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. Journal of the American Medical Association 1995;273(5):402-407.

Pratt M. Exercise and sudden death: implications for health policy. Sport Science Review Journal 1995;4(2):106-122.

Sallis JF, Hovell MF. Determinants of exercise behavior. Exercise and Sport Science Reviews 1990;18:307-330.

Sallis JF, Hovell MF, Hofstetter CR. Predictors of adoption and maintenance of vigorous physical activity in men and women. Preventive Medicine 1992;21(2):237-251.

U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity and Obesity. Promoting physical activity: a guide for community action. Champaign, IL: Human Kinetics, 1999.